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.

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.

“Large-scale events—wars, economic instability, political conflict, public health crises— activate the same threat-detection systems in the brain that evolved to keep us safe,” says Sireesha Kolli, M.D., psychiatrist at Kolli Psychiatric & Associates in Red Bank. “Psychologically, people also tend to identify with groups or values that feel tied to these events, so when those groups appear threatened, it can feel like a personal threat to one’s safety, identity or future.”

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.

“Often the influence is subtle,” Dr. Kolli says. “People may notice increased irritability, impatience or emotional reactivity that seems disproportionate to the immediate situation. Others experience persistent worry, difficulty concentrating or a sense of mental ‘background noise.’ Sleep disruption, fatigue and doomscrolling late at night are also common. In the workplace this may appear as reduced focus or motivation, while at home it may show up as withdrawing from conversations or becoming more easily overwhelmed by everyday responsibilities.”

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.

Dr. Kolli recommends setting intentional limits to media consumption—for example, checking reputable news sources once or twice daily rather than engaging in continuous headline grazing.

“A useful strategy is to be intentional about when and how information is consumed,” she says. “Many people benefit from setting defined times during the day to check the news rather than scrolling continuously. Choosing a few reliable sources instead of following a constant stream of updates also can reduce cognitive overload. It is equally important to balance information intake with activities that regulate the nervous system—exercise, time outdoors, hobbies and conversations that are not centered on stressful topics.”

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 also can be effective. For instance, identify 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. What else can help?

“Sleep plays a critical role in emotional regulation and the brain’s ability to process stress,” says Dr. Kolli. “Even modest sleep disruption can increase irritability, anxiety and difficulty concentrating. Physical movement helps reduce stress hormones and improves mood through neurochemical pathways such as endorphin and serotonin release. Social connection is equally important; supportive relationships provide perspective and emotional containment, which helps people metabolize stress rather than internalize it.”

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.

“Support from friends and family is often the first and most natural layer of coping,” our expert notes. “However, therapy can be helpful when distress becomes persistent, begins interfering with work or relationships or feels difficult to manage despite normal coping strategies.”

Therapy might be needed if warning signs are ongoing, including sleep problems, escalating anxiety, significant mood changes or feeling stuck in repetitive worry. “Therapy offers a structured space to develop coping strategies, gain perspective and address underlying patterns that may be contributing to the distress,” she says. “Many people benefit from using both sources of support—personal relationships for connection and professional guidance when symptoms begin to interfere with daily functioning.”

Community engagement—particularly volunteering and helping others—also reinforces purpose, which improves psychological well-being, according to the American Journal of Public Health.