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When the News is Worrying: Finding Stability in Uncertain Times

Writer's picture: Judith PatersonJudith Paterson

Updated: 7 days ago




Recent economic uncertainty and trade tensions have left many people feeling uneasy about job security and financial stability. If you're feeling this way, you're not alone. While these concerns are understandable, it’s possible to stay informed and engaged without letting worry take over.


Understanding Worry

Worry is your mind’s way of trying to prepare for potential challenges. In small doses, it helps us stay alert and problem-solve. But when it spirals, it can lead to stress and exhaustion. The key is to sort out what’s truly helpful from what drains your energy—so you can move forward in a way that supports your well-being.


Strategies to Manage Worry

1. Focus on What’s in Your Control

Uncertainty can feel overwhelming but shifting attention to what you can control makes a big difference. You might:

  • Explore financial stability by reviewing your budget or expanding your skills.

  • Network and explore opportunities that keep you feeling empowered.

  • Make an “uncertainty plan” (e.g., setting aside an emergency fund or having a job search strategy) to feel more prepared.

It can also help to set a time limit when working on these tasks. When time’s up, allow yourself to step away—so you can focus on relationships, rest, and other important parts of life.


2. Set Boundaries on News Consumption

While staying informed is valuable, excessive news exposure—especially from social media—can fuel anxiety. Try:

  • Checking news at set times instead of scrolling throughout the day.

  • Using reputable sources instead of social media speculation.

  • Focusing on action-based news (e.g., job market trends) rather than doom-scrolling.


3. Maintain a Balanced Routine

Stress often leads us to drop the very things that help us cope. A well-rounded routine includes:

  • Achievement (work, financial planning, learning new skills)

  • Pleasure (hobbies, relaxation, entertainment)

  • Connection (time with loved ones, engaging in your community)

You don’t have to wait until you feel better to do these things—doing them while feeling worried often helps shift your mood. Daily walks, time in nature, good food, restful sleep, and meaningful conversations can all help anchor you.


4. Notice the Positives

Our minds naturally focus on problems—it’s how we stay safe. But making an intentional effort to notice what’s going well can shift your perspective.

Try the Three Good Things exercise: at the end of each day (or during dinner with family), name three things that went well. Over time, this small habit can train your brain to see the good, even in challenging times.


5. Seek Support

Uncertainty can feel isolating, but you don’t have to navigate it alone. Whether it’s talking with a trusted friend, a mentor, or a professional, support can help you process concerns and move forward with greater clarity.


Final Thoughts

Uncertainty is a part of life, but it doesn’t have to take over. By focusing on what’s in your control, setting boundaries around worry, and making space for joy and connection, you can build resilience—even in unpredictable times.

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