When It Feels Like the World Is Falling Apart: A Therapist’s Guide to Staying Sane (With a Little Humor, Of Course)

Well, well, well. Here we are again. That moment when you look around and think, “Is the world falling apart, or is it just me?” In transparency, the world felt very very heavy today. I live part time in Georgia but have spent a lot of time in Western North Carolina and it’s a very special place to me. I got married there. I did my 500 hour yoga teacher training there. Asheville and the surrounding area is just magical and so special to me and it was just decimated by a hurricane. Friends of mine lost their homes and all their belongings in the storm across NC and even in FL. Missile attacks. Chemical fires. Just a few other of today’s headlines as I write this. Whatever it is, it feels like everything is out of control. If you know me personally, or even professionally, you know that I often use humor and my own therapist often calls me out for using humor as a defense mechanism. Normally I write more seriously, but I felt that today I needed to rely on my humor to help me. That and reaching out to my support system.

So, let’s talk about what to do when life feels like it’s crumbling. And let's keep it light because, I don’t want to be consumed by the heaviness and darkness. We can keep things light which still acknowledging that there are horrible things happening locally, nationally and internationally. Here are some things that I did today and suggestions that I’ve given to my clients today.

Suggestion 1: Take a Deep Breath (I Know, You’ve Heard This Before)

Ah yes, the trusty deep breath. I’m sorry to start here, but there’s a reason it’s a therapist favorite. Go ahead, roll your eyes. I know a lot of you do when I suggest it. When things feel like they’re spiraling, your body reacts as if you're being chased by a pack of wild tigers (or, you know, your phone’s push notifications). Your heart races, your thoughts scatter, and you might even forget what day it is.

But here’s the thing—when you take a deep breath, you’re signaling to your body, “Hey, it’s okay. We’re not being attacked by tigers. We’re just dealing with life.” One good, deep breath can remind your body that it’s not an emergency. You might still have a lot to figure out, but for the moment, you’re okay. It also forces us to focus on the current moment and brings us back into our window of tolerance. You know how important it is to be in our window of tolerance!

Suggestion 2: Make a “Control vs. Chaos” List

Grab a pen, a napkin, or even open your phone’s notes app—anything to jot down a list. It doesn’t need to be neat or organized, but it does need two columns: Things I Can Control and Things I Absolutely Cannot Control.

In the “Things I Can Control” column, you might write things like:

• What I eat for lunch today.

• Calling a friend.

• Deciding to binge-watch a comfort show tonight or some trashy Bravo shows, you know I love them just like you do!

In the “Things I Cannot Control” column, you might write:

• The weather.

• The news cycle.

• The county doing months long construction behind your home.

  Suggestion 3: Put on Your Comfiest Clothes and Embrace the Comforts of Life

  When it feels like the world is ending, why not wear your softest sweatpants while it happens? There’s something oddly calming about wrapping yourself in comfort—whether it’s your favorite hoodie, slippers, or the blanket that’s seen you through every bad day since college. Make your dog or cat cuddle with you. Get under a weighted blanket.

  This is about giving yourself permission to be cozy when life is far from it. It’s not avoidance; it’s self-care. And who can deal with existential dread in stiff pants anyway? So, throw on those PJs at noon and sip tea from a mug the size of your head. Sometimes, surviving the hard stuff means dressing for the occasion—comfortably.

  Suggestion 4: Get Moving… But Make It Fun

  No, I’m not going to tell you to run a marathon. Let’s be honest, that’s not happening when you’re overwhelmed or for me.. it will never happen! But can you stretch? Dance in your kitchen to ‘90s music? Walk your dog (who is still side-eyeing you)?

  Movement doesn’t need to be intense or goal-driven to make a difference. The science-y part of this is that moving your body releases endorphins—those magical chemicals that give you a tiny dose of happiness. The human part is that it feels really good to shake off the stress, even if just for five minutes. Plus, if nothing else, it gives you a break from doom-scrolling (literally and figuratively). I decided to go to Arm Day at my gym and lift some heavy weights to get my endorphins going. It’s my joyful movement for today.

  Suggestion 5: Give Yourself Permission to Unplug

  I know, I know. The idea of turning off your phone or stepping away from the computer might sound blasphemous. But here’s the thing: Your brain was not designed to process all the things all the time. Constant information, especially the kind that makes you want to hide under the covers, isn’t doing you any favors.

  Take an intentional break. It doesn’t need to be for long—maybe 30 minutes or an hour. Use that time to read something unrelated to current events, tend to your houseplants, or indulge in a hobby you’ve neglected. (Remember hobbies? Those things we do just because they’re fun?) Giving your mind a rest from the outside world is like hitting a reset button. I also only keep text and call notifications on my phone. I couldn’t handle it if my phone binged with every spam email or random ass DM I got from someone wanting me to sell their cheap jewelry.

  Suggestion 6: Find Something (or Someone) That Grounds You

  When life feels chaotic, grounding yourself in something constant can be incredibly soothing. Maybe it’s a favorite book, a comforting TV show, or a pet that demands your attention (Charlotte, I’m looking at you). Step outside and walk barefoot in the grass! Sit by the ocean. Find your anchor. Hug a tree as my good friend suggested earlier today!

  And if you can, talk to someone who can remind you that not everything is falling apart. A friend, a partner, a therapist—someone who can listen without judgment and offer a sense of stability. We’re social creatures, after all, and sharing the weight of the world with someone else can make it feel a little lighter.

  In Closing…

  Life is weird, unpredictable, and sometimes just overwhelming. When it feels like everything’s coming undone, it helps to focus on the present moment. Reach out to friends. Snuggle your dog.

  In the end, remember this: The world may feel like it’s falling apart, but you’re more resilient than you think. You’ve navigated tough days before, and you’ll get through this one too—preferably in your coziest pajamas.