Staying Grounded When the World Doesn’t Make Sense

A therapist’s guide for young adults navigating anxiety in Washington, DC

There’s a lot going on right now. As I write this, ICE is still in Minneapolis, another government shutdown is looming, DC is covered in snow, there are international tensions brewing…and that’s not all of it. Just writing that sentence has my anxiety on alert.

It makes sense. A lot is going on. Seemingly every hour. 

If you’ve been feeling on edge, tense, or unable to relax, you’re not imagining it. Anxiety is a very real response to ongoing stress. As a therapist who works with young adults in Washington, DC, I often see how constant exposure to uncertainty can keep the nervous system stuck in “high alert.”

The good news? There are practical, evidence-based ways to stay grounded, even when the world feels like it doesn’t make sense.

Name the Feelings to Calm Anxiety

One of the first steps in managing anxiety is learning to recognize and name what you’re feeling. Research shows that labeling emotions can help regulate the nervous system and reduce emotional intensity.

1. Pause and check in with your body
Anxiety often shows up physically first—tight shoulders, a racing heart, shallow breathing, or restlessness. Noticing these signs helps you respond earlier rather than pushing through.

2. Use clear, simple emotion words
Instead of saying “I’m fine,” try:

• “I feel anxious and overwhelmed.”

• “I feel scared about what’s happening.”

• “I feel emotionally exhausted.”

Naming emotions creates distance from them and helps the brain slow down.

Have a hard time figuring out which emotion you’re feeling? For a good list of feeling words, check out this list from the American Psychological Society (https://www.apa.org/pubs/books/supplemental/Helping-Skills-Fifth/EmotionWordsChecklist.pdf)

3. Allow mixed emotions to exist
You can feel grateful and exhausted. Hopeful and scared. Therapeutic work makes space for complexity, which often brings relief.

4. Normalize your reaction
Many young adults in DC are juggling careers, relationships, finances, and social pressures—all while absorbing constant news, threats of looming shutdowns, sometimes work instability, National Guard presence on the metro, and concerns about safety. Feeling anxious doesn’t mean something is wrong with you; it means your system is responding to stress.

Practice Sustainable News Consumption

Therapists who treat anxiety often see how overexposure to news can increase worry, rumination, and sleep problems. Staying informed is important—but boundaries are essential. I question I’ve been hearing lately is: “How can I stay informed and functional?”

1. Notice how your body responds
If you feel tense, irritable, or shut down after consuming news, that’s a signal to take a break. Protecting your mental health is not avoidance—it’s self-regulation.

2. Reduce social media news intake
Social media often mixes facts with fear-based content. For anxious minds, this can quickly lead to doom scrolling and emotional overload. Setting screen time limits in your phone will let you know if you’re spending more time scrolling than you’d like. 

I want to really emphasize this: It’s okay to take breaks and step away for a moment. 

As they say on airplanes, you need to put on your oxygen mask first before helping others. Taking breaks can help you show up in a more constructive and sustainable way.  

3. Reflect instead of reacting
Rather than immediately scrolling or debating, pause and ask: “Why did this hit me so strongly?” 

That curiosity can be grounding and revealing.

4. Set intentional limits
Avoid starting or ending your day with headlines, which can heighten anxiety.

Find Your Community (Connection Reduces Anxiety)

Anxiety thrives in isolation. A protective factor for mental health is safe, supportive connection.

1. Talk openly with trusted people
You don’t need to have the “right” words. Simply saying, “I’ve been feeling anxious lately,” can be grounding and relieving.

2. Choose emotionally safe spaces
Look for relationships or groups where curiosity, empathy, and respect are present. Many young adults benefit from therapy groups, support groups, or community-based spaces in DC.

3. Use therapy as a relational space
For many young adults in DC, individual therapy offers a rare place to explore emotions openly and safely, without judgment or pressure to “fix” anything.

Make a Realistic Action Plan That Supports Mental Health

When anxiety is high, people often feel pressure to “do more.” In therapy, we focus on realistic, values-based action—not burnout.

1. Focus on what you can control
Small, meaningful actions—like helping locally, donating within your means, or showing kindness—can restore a sense of agency.

2. Ask what matters to you personally
Instead of acting out of obligation, reflect on what feels aligned with your values, history, and emotional capacity.

3. Match actions to your energy level
If you’re already anxious or exhausted, your plan should be gentle. Rest, therapy, and routine are productive choices.

4. Balance doing with being
Rest, reflection, and emotional processing are not passive. They are essential parts of mental health and long-term resilience.

A Final Word of Encouragement

When the world feels confusing or heavy, staying grounded is not about having all the answers. It’s about learning how to steady yourself through uncertainty.

As a therapist who works with young adults experiencing anxiety in Washington, DC, I often see that lasting change comes from insight, emotional awareness, and meaningful connection. Staying grounded is a process. And you’re already doing something important by paying attention.

And you don’t have to carry everything alone. Support is available—and learning how to care for your mental health in difficult times is a powerful act of resilience.

One moment at a time.