Navigating the Heartache of a World in Crisis
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Navigating the Heartache of a World in Crisis
I’ve always believed that we are not just a community of people existing in one small corner of the world, but a global family deeply connected to the suffering and joy of others. With Hurricane Milton leaving devastation in its wake, the stress of the upcoming election season, and the ongoing heartbreak of wars in the Middle East, I know that many of us here in Michigan are feeling overwhelmed, anxious, and unsure how to navigate the emotional toll of it all. Even though we may be miles away, the weight of these events touches our hearts and minds, often in ways we can’t always express.
If you’ve been feeling a sense of helplessness or unease lately, you’re not alone. In times like these, it’s common for people to either shut down or try to grasp onto a sense of control through avoidance or compulsions. I see this so often in my work—good people trying their best to cope with a world that feels like it’s spinning out of control. Maybe you’ve found yourself avoiding the news, staying off social media, or even withdrawing from friends and family. Or maybe you’re doing the opposite, constantly refreshing your feed, consumed by updates, and seeking out every bit of information, hoping it will somehow make things make sense. These responses are normal—we all have our ways of trying to reduce anxiety and regain control when the world feels uncertain.
But here’s the thing: no matter how hard we try to shield ourselves from the pain happening in other parts of the world, as human beings, we feel. We feel the suffering of others, and it’s this very empathy that makes us whole. It’s why we care, why we love, and why we act. The question then becomes, how do we cope in ways that align with our values, that don’t leave us emotionally depleted, and that help us show up for our families, our communities, and ourselves?
Value-Driven Coping: Finding Meaning in the Chaos
In times of crisis, the way forward is not avoidance or control, but connection. It’s about finding ways to ground ourselves in what matters most—our values. What do you care deeply about? What can you give to the world, even if it’s small? Here are a few practices that have helped me, and that I believe can help you too:
Set Boundaries with Compassion: It’s okay to limit how much news you consume. In fact, it’s necessary. Choose a specific time each day to check in with the world, and let yourself focus on the present for the rest of the day. This isn’t avoidance—it’s self-preservation, a way to stay informed without letting the anxiety take over.
Breathe Deeply, Be Present: When the noise of the world becomes too much, take a moment to pause and breathe. Mindfulness and grounding practices can remind us that, in this moment, we are safe, we are here, and we have the ability to choose how we move forward.
Turn Compassion into Action: One of the most healing things we can do in times of crisis is to give back. Whether it’s donating to causes that matter to you, volunteering, or simply being there for a friend who’s struggling, action can transform helplessness into hope.
Create Stability Where You Can: When the world feels chaotic, the smallest routines can offer a sense of stability. Carve out time each day for the things that ground you—whether that’s spending time with your family, practicing self-care, or taking a walk in nature.
Focus on Gratitude: While it can feel impossible to find gratitude in times like these, doing so is essential. It’s not about ignoring the pain; it’s about remembering the beauty and goodness that still exist in our lives and the world.
Helping Our Children Cope
Our children are watching us, learning from how we respond to the world around us. They may not always have the words to express their fears, but they feel the stress too. As adults, it’s our role to guide them through these difficult times with honesty, empathy, and love.
Be Honest, But Gentle: It’s okay to talk to your children about what’s happening in the world, but do so in a way that’s appropriate for their age. Focus on what’s being done to help, and reassure them that they are safe.
Create a Safe Space for Emotions: Let your children know that it’s okay to feel sad, scared, or confused. Acknowledge their feelings and remind them that you are there to support them, no matter what.
Model Healthy Coping: Our children look to us to learn how to cope with the world. When we practice healthy coping strategies—whether that’s taking time for self-care, talking about our feelings, or simply taking deep breaths—we show them what it means to handle life’s challenges with resilience.
Encourage Expression: Children often process difficult emotions through play or creative outlets. Encourage them to draw, write, or play out their feelings. This helps them make sense of their emotions in a way that feels safe and manageable.
Don’t Wait Until You’re Burnt Out to Take Care of Yourself
One of the most important lessons I’ve learned, both in my personal life and in my work, is that we cannot wait until we are at the end of our rope to take care of our mental health. Prevention is everything. It’s far more effective to take small, consistent steps to care for yourself now than to try to pull yourself out of emotional burnout later.
Maybe it’s checking in with a therapist, reaching out to a friend, or simply giving yourself permission to rest. Whatever it is, make mental health care a regular part of your life, not just something you do when you’ve reached your limit. It’s in these small acts of care that we build the resilience needed to face whatever comes next.
We Are in This Together
As we move through these difficult times, remember that you are not alone. We are all navigating the stress and heartache of this world together, and we all deserve the space to grieve, to hope, and to heal. Let’s lean into our values, take care of each other, and remind ourselves that no matter how hard things get, there is still beauty, connection, and love in this world.
At Mala Child & Family Institute, we’re here to support you through it all. Whether it’s through therapy, community support, or simply offering a listening ear, we are committed to helping you and your family navigate life’s challenges with care and compassion.
With love,
Hasti Raveau, PhD, LP
Founder & Director
