Overwhelmed by war and violence in the headlines? A trauma therapist shares how to cope

HOUSTON – A steady drumbeat of alarming headlines, war overseas, and violence in the community is leaving many people feeling anxious, on edge and exhausted. Mental health experts say that reaction is normal, and they’re urging people to take simple, practical steps to protect their well-being.

Chau Nguyen, a trauma therapist, said people shouldn’t beat themselves up for feeling stressed, scared or even angry. “These feelings are all normal,” Nguyen said, calling it the brain and body’s natural response to perceived threat even when the danger is far away.

Nguyen said one of the biggest triggers right now is nonstop exposure to upsetting content, especially on social media. Her advice, stay informed but set boundaries.

“Stop doom scrolling and reading social media incessantly,” she said. “It’s okay to be informed but take a break.”

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Instead of staying glued to the news cycle, Nguyen recommends “grounding.” This looks like calming the body to help calm the mind. That can be as simple as stepping outside, taking a walk, breathing exercises or moving your body with light exercise.

“Take a moment to breathe, take a walk, talk to friends about it,” she said, adding that connection matters. Talking with someone you trust can interrupt spiraling thoughts and reduce isolation.

For people who feel helpless watching events unfold, Nguyen suggested shifting to action. Volunteering or getting involved in your community can restore a sense of control and purpose, she said even small efforts.

When it comes to children who may see frightening videos or hear adults talking about violence, Nguyen said parents can acknowledge that the world can feel scary while also reinforcing safety and support.

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“It’s okay to feel scared. It’s okay to have a reaction,” she said. “But it’s also okay to say that we are safe and we’re supported.”

She encouraged parents to remind kids they can talk to a trusted adult a parent, teacher or school counselor and focus on what’s within their control.

Nguyen said the bigger message is that people are more resilient than they may feel in the moment.

“We’ve had global conflicts before. We are resilient as humans,” she said. “We can get through hard things.”