How to Care for Your Mental Health When the World Feels Heavy
Clinically reviewed by Afshan Mizrahi, Licensed Therapist
In times of crisis—whether it’s rising global conflict, humanitarian emergencies, or immigration enforcement—it’s completely normal to feel overwhelmed, anxious, or even helpless. When the world feels like it’s spinning out of control, how do we continue to show up for our lives, our families, and ourselves?
At Backpack Healthcare, we want to acknowledge that these moments are not easy. And while we can’t always change the headlines, we can take small, meaningful steps to care for our mental health and help others do the same.
1. It’s okay to feel what you’re feeling.
There’s no “right” way to respond to hard news. You might feel grief, anger, confusion, guilt, or numbness—all of these are valid emotional responses. Give yourself space to acknowledge your emotions without judgment. Naming what you’re feeling is the first step in taking care of yourself.
2. Talk to someone you trust—or talk it out with Zipp.
Sometimes, sharing how we feel with a friend, family member, or mental health professional can lighten the emotional load. Other times, we may worry that opening up could cause friction—especially if those around us feel differently about what’s happening.
That’s where Zipp, our Backpack Care Companion, can help. Zipp offers a safe, judgment-free space to talk through what’s on your mind. Whether you’re sorting through thoughts or just need to feel heard, Zipp is here to listen and guide you through it.
3. Set boundaries around news and social media.
Staying informed is important—but constant exposure to distressing content can take a toll on your wellbeing. Try setting specific times to check the news, unfollowing accounts that raise your stress, or taking breaks from social media altogether. Your mental health matters just as much as staying updated.
4. Focus on what you can control.
In uncertain times, grounding yourself in routines and small acts of care can restore a sense of agency. Eat regular meals, go for a walk, get some sleep, or check in with a loved one. These everyday choices are not small—they’re powerful reminders that you matter, and that you are still in control of your own story.
5. Know you’re not alone.
Whether you’re directly affected or simply feeling the weight of the world, you don’t have to carry it by yourself. Backpack Healthcare is here to support kids, teens, families, and caregivers with compassionate mental health services—no matter what’s happening outside.
If you’re struggling, reach out. We’re here to walk alongside you, one step at a time.