7 Tips to Protect Your Mental Peace – When the World Feels Heavy

Lately, opening the news or scrolling through WhatsApp feels like stepping into a storm. War updates. Scary headlines. Endless videos. Everyone’s talking about it. Sharing it. Feeling the weight of it.

If you’ve been feeling anxious, overwhelmed, or just mentally drained, you’re not alone.

But here’s the thing: while we can’t control what’s happening out there, we can do a few small things to protect our peace and stay grounded through the noise. We have put together 7 really useful tips shared by our Neha Verma, our Head of Psychology – that can help you break the noise around.

1. Don’t fall into the ‘scroll trap’

It’s tempting to check news updates 10 times a day. Or forward yet another “urgent” message from a WhatsApp group. But more often than not, this just fuels anxiety and confusion, especially when the messages are unverified or sensationalised.

🟢 What to do instead:
Pick 1 or 2 trusted sources (like a government news app or a reputable media site).
📆 Set a time to check them — maybe once in the morning and once in the evening.
🚫 Mute or exit noisy WhatsApp groups that constantly forward unverified news. It’s not rude — it’s self-care.

🔒 If you’re the admin of a group where rumours or panic messages are flying around, change the group settings so only admins can send messages. You’re not being controlling — you’re being responsible.

2. Focus on what you can control

Worrying about what might happen or how things will unfold doesn’t make you feel safer — it just drains your energy. So shift your focus to what’s within your circle of control.

✅ What to do in real-life :
You can’t stop the war. But you can start your day with a short walk. You can eat your meals on time. You can call a friend you trust and talk it out.
These small actions create structure, calm, and a sense of normalcy — and that’s powerful in chaos.

3. Try this grounding technique — anywhere, anytime

When your mind is spiralling or your heart is racing, try this 5-4-3-2-1 technique:

👀 5 things you can see
✋ 4 things you can touch
👂 3 things you can hear
👃 2 things you can smell
👅 1 thing you can taste

It sounds simple, but it brings your brain back to the present and breaks the anxiety loop.

🧘 Or just pause and take 3 deep breaths. Inhale for 4 counts, hold for 4, exhale for 4. It takes 30 seconds — and it really helps.

4. Avoid watching disturbing visuals on repeat

Yes, staying informed is important. But watching violent or graphic footage again and again can trigger trauma responses — even if you think you’re just “keeping up.”

🎯 Instead:
Read summaries instead of watching videos. If you’ve already seen something upsetting, step away from your screen for a bit. Stretch. Go for a walk. Call a friend. Let your brain and heart reset.

5. Build inner resilience — gently

You don’t have to be strong all the time. Feeling scared, confused, or helpless doesn’t make you weak — it makes you human.

💡 How to help yourself process:
Write in a journal. Scribble, draw, paint — even messy doodles count.
Create a playlist of music that helps you release or shift your mood.
Speak to someone you trust. Or just sit with the emotion, acknowledge it, and let it pass.

And even when it’s hard, hold on to hope. Sometimes that’s the bravest thing we can do.

6. Be mindful of children — they’re listening too

Kids are seeing the same news and hearing what adults are saying — even when you think they aren’t. The words we use now can leave lasting marks.

🧠 What to remember:
Avoid making negative or hateful remarks about any community or religion. You might not mean harm, but those casual comments can quietly sow fear, division, or even hate in young minds.

📺 Keep news channels off when they’re around.
🏫 And if you’re a parent or teacher, gently remind kids — and yourself — that all cultures and religions are beautiful, and that this situation doesn’t change that.

💬 Let’s teach them peace, not fear. Love, not hate.

7. Compassion is strength

In a world that feels divided, choosing to pray for peace, wish well for those on the frontlines, or help someone around you is an act of courage.

🙏 Light a candle. Say a silent prayer. Send kind thoughts.
🧡 Even just taking a moment to wish safety and strength to the soldiers and families affected helps you feel connected — and brings comfort to your own heart.

Need someone to talk to?

In times like these, your mental and emotional well-being is just as important as your physical safety. The world may feel unpredictable, but the way you care for yourself and those around you? That’s where your power lies.

If it ever feels like too much, talk to someone. A friend. A trusted colleague. A mental health expert. You don’t have to wait for a crisis.

Our 1-on-1 psychology consultations are here for you, for anything you’re going through. Whether it’s anxiety, overthinking, relationship struggles, work stress, burnout, or simply feeling emotionally overwhelmed, we’re here to help.

You don’t need to have a “big” reason to reach out. If it’s bothering your peace of mind, it matters.

💬 Let’s talk. You’re not alone.