There is so much happening in the world right now. It seems that every time I open my phone, another traumatic situation is unfolding leaving me stressed, tense, ruminating… and deeply aware of how fragile and vulnerable life can feel.
And as a therapist, I feel that deeply.
I’m an Atlanta-based anxiety treatment provider, and yet, I still experience anxiety at times. That may sound surprising, but it’s important to say out loud: therapists are human, too. And in the climate we’re living in marked by uncertainty, division, injustice, and unpredictability, it makes complete sense that so many of us are feeling overwhelmed.
In fact, a common question I hear from clients is: “Is it even possible not to feel anxious right now?”
My answer?
Yes and no.
You can build tools to regulate your nervous system. You can feel grounded even in chaos. But no, you probably won’t feel calm all the time, and you don’t have to.
Anxiety is a natural response to what’s happening around us. It’s not a character flaw. It’s not something to be ashamed of. And when it shows up, it’s often your nervous system’s way of trying to keep you safe.
So, what can we do when it all feels like too much?
1. Normalize Stress—It’s Part of Being Human
Let’s start by acknowledging this: stress is normal. You were never meant to be in a perpetual state of joy or ease, especially not when the world is hurting.
Rather than striving to be happy all the time, I encourage you to make room for a healthy amount of anxiousness. That might sound counterintuitive, but allowing space for discomfort (without letting it dominate) is a form of emotional regulation. When we make anxiety the enemy, we create a war within ourselves. But when we greet it with compassion, we can begin to listen to what it’s trying to tell us.
2. Identify What’s Yours to Carry
When the external world feels out of control, it becomes even more essential to differentiate what is within your control from what isn’t. Our Atlanta anxiety providers help clients to figure out ways to release what’s not yours to carry.
I don’t mean disengaging or becoming apathetic. It’s quite the opposite. What I’m suggesting is containment.
Containment is an emotional boundary that protects your energy. It’s the practice of saying:
“I care deeply, but I will not let this consume me.”
This is especially important for people living with CPTSD (Complex Post-Traumatic Stress Disorder), who are already carrying a history of overwhelm in their nervous systems. When you’re stuck in a chronic fight, flight, or freeze response, your cognitive functioning (including decision-making, logical thinking, behavior change and emotional flexibility) becomes impaired.
Containment creates space to shift out of survival mode so you can respond rather than react.
3. Tend to Your Nervous System Daily
Even if you can’t eliminate stress entirely, you can build in moments of regulation and care. Your nervous system isn’t just impacted by major life events, it’s shaped by small, daily experiences.
This includes:
Taking slow, intentional breaths that cue safety to your body.
Trying progressive muscle relaxation to reduce tension and cortisol.
Eating food that nourishes you not just physically, but emotionally.
Allowing yourself to nap, rest, and sleep.
Taking screen breaks/news breaks/negativity breaks even for five minutes to step away from crisis-driven content.
These aren’t luxuries. They’re lifelines.
4. Look for Glimmers
Glimmers are the opposite of triggers. They’re small cues of safety and connection that help your nervous system soften and regulate. It might be the warmth of a cup of tea in your hands. The sound of wind in the trees. The way someone’s eyes light up when they talk about something they love.
When we’re anxious, our brains are wired to scan for danger. This is a survival instinct. But we can begin to retrain our systems by actively seeking out glimmers and letting ourselves feel them, allowing the warmth, the beauty, and the tiny moments of peace to register in our body.
5. Practice Mindfulness (Gently)
Mindfulness isn’t just a buzzword, it’s a research-backed, trauma-informed practice that helps bring us out of dissociation or anxious spiraling and into the present moment.
For those with CPTSD, mindfulness is best approached gently and creatively. It doesn’t have to look like sitting in silence with your thoughts.
You can practice mindfulness by:
Taking a barefoot walk in the grass and noticing the sensations beneath your feet.
Eating a piece of fruit slowly, noticing the texture, taste, and smell.
Noticing colors in your environment or the shape of leaves on a tree.
Looking into someone’s eyes with presence and curiosity, noticing the colors of their eyes.
Naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
These practices invite us back into relationship with our bodies, our environments, and ourselves.
6. Strengthen Your Inner Narrator
Resilience isn’t just about what happens to us—it’s about how we interpret what happens.
Begin to notice the story you tell yourself in moments of stress. Is it harsh? Catastrophic? Critical?
Try shifting that inner voice toward one that’s supportive and self-validating.
Instead of:
“I can’t handle this.”
Try:
“This is hard, and I’ve gotten through hard things before.”
Your inner voice becomes your internal home. Make it a place of safety, not shame.
7. Stay Connected
One of the most protective factors in mental health is connection.
Even brief moments of connection can build resilience:
Texting a friend
Petting your dog
Looking someone in the eye
Joining a support group
Having a conversation where you feel seen
CPTSD often comes from relational wounds. Healing, then, often needs to happen in the context of safe, attuned relationships. You don’t have to heal alone and in fact, we’re not wired to.
8. Engage in Meaningful Action
When the world feels overwhelming, one antidote is purposeful action. Action doesn’t have to be grand or public—it can be quiet, small, and deeply impactful.
You might:
Volunteer in a way that aligns with your values
Start a daily ritual that reconnects you with meaning
Make art or write as a way of processing your experience
Support a cause or person you care about
Help a neighbor or offer kindness to a stranger
Resilience grows when we take action that reminds us: I still have agency. I still matter.
So let’s take a breath. Pause for a moment. Place your hand on your heart. Remind yourself: I am doing the best I can in a world that often feels like too much.
You don’t have to “fix” your anxiety before you can live a full life. Instead work to approach it with compassion and care.
And if you need help with that support is available. Reach out to an Atlanta anxiety treatment provider today.
Our team of atlanta anxiety treatment providers
We’re honored to have Karen Michael, MA, LPC, NCC on our team. Karen brings a deep passion for supporting clients across the lifespan and she has advanced training in play therapy, hypnotherapy, couples work, and trauma-informed approaches. Her strength lies in creating safety and attunement for clients, helping them uncover inner resilience while gently navigating their relational and emotional challenges. Whether you’re confronting anxiety, life transitions, or relational wounds, Karen is committed to walking beside you without judgment as you heal and grow.
At the helm of our practice is Mikela Hallmark, MS, LPC, LMHC, the founder of Atlanta Therapist Buckhead. With over 13 years of experience, Mikela blends her background in business, treatment leadership, and community-based counseling into a collaborative, empathetic approach. She is certified in EMDR and trained in modalities like CBT, DBT, EFT for couples, and relational trauma work. Mikela’s passion is in helping high achievers and relationally-driven people release the pressures of perfection, heal from trauma, and build meaningful, connected lives. Her vision is that no one has to walk their path alone—and she’s built this team to offer that support.
