External Chaos & Anxiety: How to Regain Control of Your Health

The relentless churn of global events – from geopolitical instability to rapid technological shifts – is taking a toll on mental wellbeing. Increasingly, therapists are observing a rise in what can be described as “chaos-induced anxiety,” a condition stemming from the feeling of being overwhelmed by events outside of one’s control. This isn’t simply about reacting to bad news; it’s about the cumulative effect of constant change and uncertainty on our psychological and physical health.

The Weight of Uncontrollable Change

When significant changes occur, anxiety is a common response. Often, this anxiety is coupled with symptoms of depression. However, the current climate is unique. The anxiety isn’t triggered by personal challenges, but by external forces – forces that feel largely beyond individual influence. This perceived loss of autonomy is a key driver of the distress. A recent article in The Guardian highlighted this trend, reporting that mental health professionals are seeing a surge in patients experiencing anxiety and depression linked to external chaos. [ii] This observation aligns with conversations among clinicians and healthcare professionals.

The impact extends beyond mental health. Prolonged anxiety has demonstrable physical consequences, including elevated cortisol levels, increased blood pressure, and a weakened immune system. [iii] These physiological changes can contribute to a range of health problems, creating a vicious cycle of stress and illness.

Navigating Uncertainty: Reclaiming a Sense of Control

The core challenge lies in finding ways to regain a sense of control amidst the chaos. One approach is to intentionally disengage from overwhelming news cycles, limiting exposure to constant updates. However, this strategy has limitations. While temporarily reducing anxiety, it can be problematic when external events directly impact one’s life – for example, job losses due to artificial intelligence, financial strain from rising energy costs, or discrimination.

A more sustainable response involves active engagement with one’s community. Volunteering, donating to causes, or participating in peaceful protests can foster a sense of agency and connection. These activities link individuals to local support networks, providing a buffer against the isolating effects of external turmoil. As noted in the Guardian article, and explored in depth by numerous researchers, community engagement can act as a form of psychological “inoculation” against the negative impacts of chaos.

Individual Responses and Creative Outlets

The most effective response will vary from person to person, depending on individual comfort levels and skills. For some, writing can be a powerful outlet. Others may find solace in creative pursuits like art or music. Still others may thrive by organizing local initiatives or creating safe spaces for others. The common thread is a strengthening of personal connections within the community, whether local or virtual.

The Role of Political Factors

It’s important to acknowledge that a significant source of anxiety stems from government actions and policies. When individuals perceive government decisions as infringing on their autonomy, anxiety levels tend to rise. This perception is reflected in public opinion polls regarding presidential approval ratings, as people generally favor leaders who reduce stress and uncertainty in their lives.

Examples of Current Anxiety Triggers

The sources of uncertainty are numerous and varied. Recent examples include fluctuating vaccine policies – such as the U.S. Food and Drug Administration’s initial decision not to review a new flu vaccine, followed by a reversal within 24 hours – raising questions about future vaccine access. Geopolitical events, like the capture of Venezuela’s leader and concerns about its implications for oil supplies, as well contribute to anxiety. Domestic issues, such as immigration policies leading to the arrest and deportation of U.S. Citizens, add to the sense of instability. Even economic uncertainties – fluctuations in interest and mortgage rates, concerns about inflation driven by Middle Eastern conflicts – can fuel anxiety.

Collective Action and the Potential for Change

One visible response to this widespread anxiety was the estimated 7 million people who participated in the “No Kings” events across the United States in October 2025. The upcoming events on March 28th are expected to draw even larger crowds – potentially 9-10 million participants, representing 3.4-3.8% of the adult population. [v] This level of participation is significant, as research suggests that sustained nonviolent protest involving at least 3.5% of the population can be a catalyst for substantial societal or cultural shifts. [vii]

Confronting sources of anxiety, while challenging, can empower individuals and restore a sense of control. This proactive approach can have both psychological and physical benefits by reducing anxiety and preventing feelings of helplessness. It’s a reminder of the power of agency, echoing the sentiment of the classic Nike slogan: “Just Do It.” And, of course, regular exercise itself remains a valuable tool for managing anxiety and depression. [viii]

Looking Ahead: A Call for Community and Resilience

The rapid pace of change and the increasing complexity of global events are undeniably contributing to a rise in anxiety and fear. This anxiety is often rooted in a perceived loss of autonomy and control. Long-term anxiety carries significant health risks, impacting both mental and physical wellbeing.

Building strong community connections and engaging in constructive action – whether through volunteering, advocacy, or creative expression – can assist individuals navigate this challenging landscape. These activities foster a sense of agency, provide support networks, and empower people to reclaim a sense of control over their lives. Fostering resilience in the face of chaos requires a collective effort to prioritize wellbeing, promote community engagement, and advocate for policies that support individual autonomy.

For further information on managing anxiety and depression, resources are available through the Psychology Today website and from qualified mental health professionals.