When the World is on Fire: How to Cope in a Harsh Reality
It can definitely feel overwhelming when it seems like the world is, quite literally or metaphorically, on fire. Climate change, social upheavals, the endless political circus of the last few years, and the sheer pace of modern life can create a pressure cooker of stress and uncertainty. So, how do we stay grounded—or at least semi-functional—in times when it seems like the satirical newspaper The Onion has turned into our daily reality? Here are some strategies that balance pragmatic self-care with a touch of dark humor and joyful rebellion. After all, Freud says humor is the healthiest defense mechanism.
1 - Anchor Yourself in the Present Moment
Mindfulness isn’t just for yoga enthusiasts or wellness influencers. It’s a proven practice that can help calm the storm within when the world outside feels chaotic. Try this simple exercise:
Pause and take a deep breath.
Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste (even if it’s just the lingering flavor of coffee).
Grounding yourself in this very moment can help shrink the overwhelming enormity of the world’s problems down to something more manageable: just this moment, right here. That’s it.
2- Connect with Your People
Isolation is the enemy of resilience. Whether it’s a friend, a family member, or a like-minded online community, reaching out can remind you that you’re not alone. Share your feelings, exchange memes, or vent about the absurdity of it all. A sense of belonging is one of the most powerful antidotes to despair.
3 - Laugh at the Absurdity
Sometimes, the only way to cope with the sheer ridiculousness of reality is to embrace it. Seriously, dark humor can be a form of catharsis. Laugh at the absurd headlines, find humor in the chaos, and let yourself release tension through a good, cynical chuckle. I mean, if the ship’s going down, why not enjoy the band playing?
4 - Take Action, No Matter How Small
Feeling powerless can amplify despair. Taking action—even small steps—can restore a sense of agency. Whether it’s volunteering, donating, attending a local rally, or organizing an email campaign, doing something tangible reminds you that your efforts matter. Bonus: action tends to bring you into contact with others who share your values, doubling the benefits.
5 - Curate Joy, Even if its a Little Twisted
It’s okay if your idea of joy some days looks like binge-watching dystopian comedies or sharing snarky commentary about current events. Joy doesn’t have to be pure or wholesome to be effective! Push yourself to let loose whenever you’re feeling safe enough to do so. Carving out deliberate ways to be silly or celebrate each other or yourself is paramount! Savor a cup of overpriced coffee. Blast your favorite angsty music. Seek out what lights you up, even in the smallest of ways. It really is critical.
6 - Give Yourself Permission to Unplug
Constant doomscrolling won’t save the planet, but it will fry your nervous system. Set boundaries with news and social media. It’s okay to mute that one friend who posts 17 political rants a day or to turn off your notifications entirely for a while. It’s even ok to turn off the news for a while if you need to! Arguably, the world will still be here when you’re ready to check back in.
7 - Embrace the “Both-And” Life
Here’s the thing: the world can absolutely be terrible, and it can also still be beautiful. You can feel heartbroken about systemic injustices and laugh until you cry over a silly cat video. You can grieve and you can also find hope again. The human experience is wildly messy, contradictory, and resilient. Let yourself live in that complexity without guilt.
8 - Seek Professional Help When You Need it
Sometimes, the weight of it all is just too much to carry alone. You are the only one who knows when you’re near your limit and you’re the only one who can protect you from falling through it. Therapy can provide a safe space to process your feelings, develop reachable coping strategies, and begin to rebuild some hope. There’s no shame in asking for help—it’s one of the strongest things you can do and in times like this, we all need each other.
Small Thoughts for Big Problems
When the world is on fire, it’s natural to feel the heat. But remember: you have the power to impact how you experience this. Whether through mindfulness, community, humor, or collective action, you can find ways to keep your inner flame alive without being decimated by the blaze. And if all else fails, a little dark humor, some nightly chocolate, and a good a good cry or two might be just what you need.
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About the Author
Sara Walter Shihdanian (she/they) is a Licensed Mental Health Counselor specializing in trauma and gender + transition, providing virtual psychotherapy in Washington state. Her extensive training and unique expertise allows her to support clients who are ready for accelerated and lasting change.