The burden of the world: Emotional stress in uncertain times

We're all familiar with this "ritual": early in the morning, we stare at our smartphones or watch the morning news on TV while sipping our coffee.

The news comes thick and fast: crisis regions, climate disasters, economic uncertainties. On top of that, there are politicians arguing about whether it's an election campaign or not.

We feel our stomachs tighten – a familiar feeling that often accompanies us every morning. Like many people, we carry the weight of the world on our shoulders without being asked.

The normality of constant stress

Human beings feel overwhelmed by the demands of life, and the constant barrage of negative information can make us feel powerless and isolated. This feeling of being overwhelmed is not just an individual experience, but a collective phenomenon that is becoming increasingly visible in our society.

Constant exposure to crisis has fundamentally changed our emotional resilience. Where once we were shocked by single dramatic events, we now experience a kind of permanent stress. It is as if we live in a house whose foundations are shaken by small earthquakes.

The price we pay for being constantly available and informed is high. Psychologists speak of a "collective trauma" that manifests itself in a variety of symptoms: diffuse anxiety, sleep disorders, concentration problems. The line between healthy interest and crippling overload is becoming blurred.

Heidi, a dear middle-aged friend, describes it this way: "Sometimes I wake up at night and can't go back to sleep. Then my thoughts turn to all the things that are going wrong in the world. I feel helpless and guilty at the same time, because I'm actually doing well compared to many others."

Heidi also reports that she feels the need to isolate herself in order to mentally retreat from the constant wave of negative news. – But when we actually isolate ourselves, we are not just fleeting observers. Every time we hear or see something that touches us emotionally, we participate in that reality, even if we are not physically affected. This compassion, this empathy that we feel for others can be a great emotional burden.

The colours of emotions

The range of emotions we carry is as diverse as the colours of a rainbow, with each colour telling its own story. Worry, fear, sadness and helplessness mix with hope, solidarity and a strong desire for change. These contrasting feelings can sometimes tear us apart inside. One example is despair about the uncertain future, often combined with the urge to take action and make a difference.

Another common feeling in uncertain times is fear. Fear of the unknown, fear for loved ones, fear for our own existence. These fears can be paralysing. They create an inner restlessness that makes it difficult to cope with everyday life. They often seem to put us in a kind of permanent stress that manifests itself physically and mentally: restlessness, irritability, increased heart rate and even physical pain are common companions.

But there is also hope. Hope for improvement, for change, for solidarity. In times of crisis, many people come together to help others and build a better future. These moments of cooperation create a kind of emotional relief, even if they are short-lived. It turns out that sharing burdens and feelings, whether through conversation or joint action, can go a long way to alleviating emotional distress.

The power of small steps and the art of balance

Heidi has found a way: "I can't save the world, but I can make a difference in my immediate environment. It gives me a sense of control." She is involved in a local environmental initiative and has learned to focus her energy.

Back to us: Let's change our morning routine and start the day NOT with a smartphone or TV, but with meditation. We learn that we don't have to carry the world alone – and that it's OK to let go sometimes.

My motto is: Just switch off and forget about the world!

The emotional stresses of our time are real and challenging. But with conscious strategies, mutual support and a balanced approach to information, we can learn to carry this burden – not as an overwhelming burden, but as part of a shared journey into an uncertain but shapeable future.

The loss of normality

When our daily routines are disrupted, whether by the pandemic or other crises, we can feel disoriented. Familiar structures that provide security and stability break down. In many cases, social relationships are also affected. Friends and family who used to provide support are not as accessible as they once were.

Isolation can be a tricky friend. While we may withdraw to protect ourselves from distressing information, we also run the risk of distancing ourselves from the people who could support us. Social media can provide an outlet, but the virtual world can also provide a distorted view of reality. We compare our inner feelings to the shiny surface of the online world and often conclude that we are alone in our struggles.

How can we deal with this emotional burden?

There are several strategies that can help reduce emotional distress. One is mindfulness through meditation – consciously experiencing the present moment without being guided by negative thoughts about the future or the past. Mindfulness meditation can help you keep a clear head and sort out your emotions.

Physical activity is also an effective way of coping with stress. Whether it is walking, jogging or yoga, exercise not only releases endorphins but also helps to clear your head and regulate your emotions.

The support of others should also not be underestimated. Sharing worries and anxieties with friends (or even a therapist) can go a long way to relieving emotional pressure. Talking about our feelings is often the first step towards healing and realising that we are not alone with our challenges.

The trick is not to become resigned or overwhelmed, but to find a personal path that allows for both engagement and self-care. Perhaps this balance is the most important lesson for all of us.

© "The burden of the world: Emotional stress in uncertain times. How do we deal with emotional stress?": Thoughts put into words by Izabel Comati, 01/2025. Image credit: Portrait of a man, CC0 (Public Domain Licence).