The world is chaotic and overwhelming. Most of us agree with this sentiment, at least presently, due to the variety of (interconnected) events occurring across the globe. From political mayhem to humanitarian concerns and public health crises, there’s nothing like the collapsing of institutions to get your fight-or-flight going!

We can have infinite headlines about any events from any time — real, fake, or tailored — in just a few clicks; you can even ask your favorite AI chatbot for their take! So, I’ll spare you the dreary world recap and provide some practical advice for those feeling overwhelmed — myself included!

Let’s start with a classic post-traumatic parable — Tetris! There’s nothing quite like a video game to distract from the horrors. Studies show that playing Tetris after a trauma can increase event processing and decrease stress-related symptoms. One theory suggests that Tetris disrupts “memory consolidation“, the process of negatively encoding the traumatic memory.

Most scientific studies refer specifically to people who are diagnosed with PTSD (Post Traumatic Stress Disorder), or are at higher risk of developing it. However, since Tetris is both accessible and harmless, first responders, therapists, and even ER doctors are using it to promote healing. At best, it helps process memories and reduce stress. At worst, a healthy distraction is provided, and emotions can be regulated.

Download your preferred Tetris app, switch on Airplane mode to drop those ads, and go to town! (The psychology dropout in me cannot help but wonder if this is at all connected to EMDR, Eye Motion Desensitization and Reprocessing, a modality used by therapists working with complex trauma and memories that integrated incorrectly.)

Global change isn’t made alone, but it starts within each of us. In a perfect world, we would all have unlimited energy to devote to the causes that light us up, from humanitarian care and charity work to education and creation.

In this world, however, much of our energy is siphoned into work, domestic responsibilities, mental processes, and physical health. Most of us are sacrificing something, usually without even realizing it — but it might be worth it to squeeze in one more thing, if it holds the right value.

Replace the habit that is draining you with a cause that motivates you; volunteer at the animal shelter, join an organization for a cause you follow — hell, start one! Now is the time to form community, prioritize connection, and return to our roots with value-driven action.

Not to sound like every concerned boomer, but sometimes, it is that damn phone. While extensive screen time is harmful regardless of content, what you consume matters more than you think.

Most of us are familiar with doom-scrolling; we are also living in various states of disconnection and desensitization to the news. This starts as overwhelm and becomes dread, despair, confusion, grief; these become physical and behavioral symptoms that bleed into moods, relationships, and long-term goals.

Yes, you can be on your phones—I know as well as the next Gen Z, that we’re not going to magically revert to stone tablets. (Many of us are re-adopting flip phones, though I think this is mostly out of the jealousy that we didn’t have the cool, clicky, foldable phones.) Just be mindful of what you’re consuming, how much, and when. Being in a vulnerable state of mind has profound effects on how information is processed. You’re especially susceptible when you’re not paying attention, receiving the information without conscious questioning.

I recommend reviewing your Push Notification settings and toggling ‘Off’ anything that will disturb your piece on the reg. Enable time limits on News apps, including social media, if this is a primary source for you. Some social media sites (including LinkedIn, oddly enough) include toggles to remove political content from your feed.

If you absolutely need to be on your phone, just play Tetris!

If there’s one thing we know about the brain, it’s that we have no firm conclusions about memory processing, especially regarding traumatic events. People have constant, unlimited access to world news from any day, ever, and are becoming witnesses or victims in real life more often than we like to admit — “That wouldn’t happen to me!”

What we do know is that the brain requires acknowledgement of the Hard Things. If a thought or emotion is lingering, write it down. Write what scares you, write what makes your hand shake, write the worst case scenario — then get rid of it all, physical and mental. Your brain ridges will thank you.

Hobbies are dying; sure, people don’t have the time, energy, or resources to pursue their passions, and this is a sad fact. However, many who claim to yearn for passion spend their time on activities that could be replaced by healthier, more productive ones. You don’t have to pick the most “profitable” hobby (in fact, I encourage you not to); you don’t have to post about it, and you don’t have to do it every single day. Things can just be fun! — This was shocking news for me, too.

Mindful, embodied hobbies demand your presence in the moment, either with yourself or with the world. Yoga, meditation, and writing are great ways to connect with your inner world. Working out, spending time in nature, and volunteering promote living a full, embodied life. Creating, cooking, and communing all develop shared purpose and give hope a home.

If you do one thing today, make it the gift of giving yourself grace. The world is a scary place now, but with enough collective effort and demand for a better future, it doesn’t have to be ours. But first — Tetris!

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