Life In An Age Of Stress
A constant diet of worrisome global headlines can be an actual health hazard. Here are some ways to beat it.
Do you find yourself taking on “the weight of the world”? These days it’s hard not to. Worry over society’s troubles, large and small, can follow us into the kitchen as we unload the dishwasher—linger in Route 4 traffic—hum quietly while we answer emails. The headlines may be global—politics, economics, climate—but the stress they generate often shows up in highly personal ways: irritability with a partner, difficulty sleeping, muscle tension or headaches.
This layering of stress is increasingly common, according to the American Psychiatric Association (APA). There is big-picture, or macro-level, stress—the strain of societal uncertainty—and then there are the routine pressures of deadlines, bills, family logistics and packed calendars. In a 2025 APA poll, more than two-thirds of respondents cited current events, personal safety and financial concerns as significant contributors to their anxiety.
“The trouble is, our nervous systems don’t always separate the two,” says Darian Eletto, a licensed professional counselor who is chief clinical officer of Behavioral Health Services at Bergen New Bridge Medical Center. “To the brain, uncertainty is uncertainty. And when it piles up, everything can start to feel urgent. Chronic uncertainty activates feelings of helplessness and fear.”
Large-scale events can feel acutely personal, even when they do not directly alter day-to-day routines. From a neurobiological standpoint, humans are wired to detect and respond to threat. When the broader social or economic environment feels unstable, the body may activate a stress response similar to that triggered by more immediate dangers. Heart rate increases. Patience diminishes. Minor inconveniences can feel disproportionate.
“Our automatic response to stress is to problemsolve,” Eletto explains. “When a stressor is outside our control, that’s when anxiety can grow and impact daily life.”
One clinical indicator that macro-level anxiety is spilling into everyday life is emotional overreaction. A routine work email may feel catastrophic. A minor household oversight may spark frustration. Continuous exposure to news cycles and social media can further amplify this response, keeping the sympathetic nervous system activated well beyond the initial trigger.
WOE IS US!
Are things worse than ever? Objectively, the answer is clearly no. Americans are deeply divided, but we wouldn’t trade places with the Civil War generation in that respect. Financial troubles afflict some of us, but not like the Great Depression. There is monstrous evil in the world, but what about the evil our grandparents faced—and some of them died to combat—in World War II?
Still, never before have we all been so constantly bombarded with troubling reports, as a hypercompetitive media world rewards and prioritizes the shrill and alarming, while the internet and social media amplify up-to-the-minute news accounts with grievances, conspiracy theories and half-substantiated, sensational scare stories. And it’s all within quick reach on our phones.
Staying informed matters, but so does protecting our mental bandwidth.
Eletto recommends setting intentional limits to media consumption—for example, checking reputable news sources once or twice daily rather than engaging in continuous headline grazing. Designating devicefree times, such as during meals or in the hour before bed, allows the nervous system to settle, she says.
“We’re all guilty of always looking at our phones,” our expert says. “For healthy consumption of news and content, create boundaries. Put app locks and timers on your phone to limit exposure to social media and doomscrolling. Make it routine not to check your phone before bed or immediately when waking up.”
Another useful cognitive strategy involves distinguishing between concern and control. Asking, “Is this something I can directly influence?” helps clarify where energy is best directed. When the answer is no, channeling concern into small, meaningful action—volunteering locally, donating, helping a neighbor or engaging in constructive dialogue—can restore a sense of support. Perceived control is strongly associated with reduced anxiety and improved emotional regulation.
TOOLS FOR ACUTE STRESS
When stress escalates, simple physiological interventions can interrupt the cycle. Slow, paced breathing—such as inhaling for four counts and exhaling for six—activates the parasympathetic nervous system, signaling safety to the body.
Grounding exercises, such as the 5-4-3-2-1 technique, also can be effective: Try identifying five things you can see, four you can feel and three you can hear brings attention back to the present moment instead of the abstract future.
Over the long term, foundational health behaviors play a central role in resilience. Adequate sleep, regular physical movement and consistent, face-to-face social interaction expand the “window of tolerance”—the range in which individuals can experience stress without becoming overwhelmed.
“Movement doesn’t have to mean exercise,” Eletto notes. “I like to walk, but you also can stretch, do yoga, spend five minutes petting your dog or even paint your nails. In turbulent times, five minutes of self-care and small, everyday things can play a big role.”
WHEN TO SEEK SUPPORT
While stress is a normal physiological response, persistent or escalating symptoms warrant attention. Ongoing sleep disruption (getting too much or too little sleep), irritability, social withdrawal, difficulty concentrating or recurrent physical complaints— such as headaches or gastrointestinal discomfort— may signal that additional support is beneficial.
“Migraines can be triggered by stress and the accompanying lack of sleep,” says Farzana Nanavati, M.D., a neurologist with the Englewood Health Physician Network. “And when stress headaches are frequent, they can lead to increased anxiety, depression, irritability and even subtle brain changes that affect thinking and processing speed.” The good news, the doctor says, is stress can be treated through therapy, and most headaches can be treated with over-the-counter painkillers.
Seeking therapy is not an indication of inadequacy; it is a preventive health measure, Eletto says. “Family and friends are valuable supports,” she goes on. “But if stress begins to impair day-to-day functions, professional guidance can help. Therapy is good even when things feel good. There is no wrong time to prioritize mental health.”
Ironically, stress often prompts withdrawal, even though social connection is one of the strongest buffers against anxiety. Reaching out need not be elaborate. A brief walk, a phone call or a shared cup of coffee can reinforce stability and belonging.
“Humans have a biological need for connection,” Eletto says. “Maintaining open communication with even a small core group can be profoundly protective. Pick up the phone and call instead of texting.”
Community engagement—particularly helping others—also reinforces purpose, which improves psychological well-being, according to the American Journal of Public Health.
The broader world may remain unpredictable. However, individual routines and interpersonal interactions still offer opportunities for regulation and steadiness. While we cannot control every headline, we can influence how we respond, Eletto says.
“Resilience isn’t about ignoring stress,” she says. “It’s about handling it, and creating moments of predictability and connection that mitigate the impact of larger uncertainties.”
