#SaneGirlEra: How to stay sane when the world feels like it’s constantly on fire

Simple ways to stay grounded and avoid burnout from constant troubling headlines

17 March, 2026

#SaneGirlEra: How to stay sane when the world feels like it’s constantly on fire

Whenever the world is on fire, be it a war, any natural disaster, terrorism, riots, pandemic, experiencing a plethora of emotions like sadness, disappointment, anger, fear and feeling helpless is inevitable, and it’s a part of any crisis. This is especially true when there is a global conflict. It’s natural for the mind to feel overwhelmed and biased at times, leading to mental fatigue and emotional exhaustion.

History is proof that whenever the world faces a major crisis, no matter how deep or serious, it is usually temporary rather than permanent. While we may feel the world is collapsing and that everything is coming to an end, people and societies adapt, evolve, and rebuild according to the needs of the moment.

To put it into perspective, one recent global crisis was the COVID-19 pandemic, during which people faced endless uncertainty, intense anxiety, declining physical and mental health, and global lockdowns that made life feel stagnant and unbearable. Over time, however, many positive developments emerged in treatments, infrastructure, institutions, and policy, and people adapted to new ways of living with grit and grace.

While a global crisis may feel never-ending, it eventually ends, and the world bounces back. What this requires from us is emotional and mental resilience. The key is to rewire our minds toward rebuilding, reframe distorted thoughts, manage our emotions and beliefs, and learn to regulate ourselves to stay grounded.

Here are a few ways to regulate emotions, compartmentalise thoughts, focus on what we can control, support each other, stay connected, and protect our mental health.

Learn to regulate emotions and information

Learning to regulate your emotions and being mindful of the content you consume are both essential. Constant exposure to social media and news can be emotionally draining. The first step is to limit cognitive overload, meaning, avoid consuming excessive information and steer clear of inaccurate or sensational content from news and social media.

Relying on trustworthy sources that provide accurate information is equally important. High-quality, educational content helps you process events rationally, whereas information that triggers negative emotions contributes to mental fatigue.

Stephen R Covey, author and educator, famously said, “Between stimulus and response lies the freedom to choose.” He believed that external events like war, global crises, and uncertainty do not control the intrinsic state unless you allow them to. You cannot control a crisis, but you can choose how to react.

Channel your attention

Focus on what can be done locally rather than letting media coverage of global events dominate your mind.

Calm your nervous system with morning grounding techniques. Rituals like slow breathing help reset your physiology and break the cycle of catastrophic thinking, where your mind zooms in on negative scenarios. Brain dumping or journaling can also calm your thoughts. Physical relaxation techniques, including gentle stretches and slow yoga, help your body feel safe and grounded.

Orientation and affirmation

Practising present-moment awareness is an effective technique to help your brain reconnect with reality and bring your attention back to “now.” Affirmations like “I am at home and completely safe,” “Today is the weekend,” and “The crisis exists, but not where I am living” can help shift your nervous system from threat mode to safe mode.

Schedule your worry period and news period

Instead of doomscrolling, allocate a brief, fixed time to check the news, once a day for a few minutes. During this period, it’s okay to discuss or process your worries. Once the scheduled time ends, commit to stepping away. This approach keeps you informed while preventing constant anxiety.

Pay attention to how these practices shift your energy, thoughts, and beliefs. Over time, you’ll be able to perceive the world and its crises with a calmer, more rational mindset.

Sane Girl Era is our latest column featuring psychologist Meghna Karia, who pens down her expert advice to help Cosmo readers find solace and sanity amidst the chaos.

Meghna Karia is a psychologist, psychotherapist, and mental health trainer, trained and certified in REBT from the Albert Ellis Institute. She specialises in treating addiction, eating disorders, anxiety, relationship concerns, corporate stress, and existential crises.

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