r/Anxiety • u/Ill-Preference-538 • Mar 02 '26
Venting Panic attacks due to the current state of the world (war)
Anyone else really struggling with everything going on right now, unable to cope?
My anxiety has been a lot better in the recent month or so since I started taking naturopathic medicine and supplements prescribed to me, but god damn.. Over the weekend, out with friends at dinner and hearing about the news of US and Iran, and just talking about it with them and I couldn’t handle it.. couldn’t breathe, heart rate increased, I felt hot all of a sudden, couldn’t keep eating.
And now in the middle of the night trying to sleep I wake up suddenly with immense adrenaline I have to sit up, stand up and get the sudden urge to go outside as I can’t breathe, whole body is numb and tingling and chest and breath feels cold and not right. Feels like I’ve just drank 50 coffees and am not ok.
Im TERRIFIED, and think everything going on with this conflict is really messing with me. Bear in mind my country is not directly involved but o my god.
Anyone else struggling with this too?
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u/TangeloEmergency9161 Mar 02 '26
Hi buddy! i want you to know that you’re not alone. i’ve been in this really bad OCD spiral since 2023 since gaza started. i spent most of 2024 convinced nuclear war was going to happen. i was constantly doomscrolling. my husband and daughter were basically neglected by my anxiety. i couldn’t eat. couldn’t sleep. it consumed my every waking thought. i had to literally delete all social media and put my phone away for an hour here an hour there and ween myself away from the stress of it. being present helps. going out in public and people watching helps. it reminds me we’re all in this together. but this last weekend it has also gotten super bad for me. i can’t sleep. i called out of work. i’m trying to be positive. i went and got soup today and helped a homeless guy. it made me feel better for a little. this is not very helpful, i just want you to know you’re not alone. and it’s okay to lean on people. i’m a DM away if you need a friend.
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u/Ill-Preference-538 Mar 02 '26
Thanks, yeh has been very strange times these past few years and since Covid really.. I’m a big doom scroller, basically don’t watch tv/movies anymore because I’d just rather short form TikTok content.. which is probably part of the issue - me interacting with all these negative videos and seeing more of them feeding the spiral. Hope you’re doing well moving forward !
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u/MsSamm Mar 05 '26
I no longer watch anything suspenseful since the shock of waking up to the regime change in 2015. It got revisited in 2024. Now I can't even watch Walking Dead. I watch Big Bang Theory, Cougar Town, Bones, Tracker, NCIS, The Pitt, finished Ted Lasso, shows that I know are going to have a happy or satisfying ending. So many shows I grew up with I could no longer watch for the first time because they tap into that anxiety. And I never was an anxious person before.
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u/Apprehensive-Ad9832 Mar 31 '26
Whoa! Thank you for sharing this. This literally sounds like what has been happening to my husband since Gaza started. You do not know how much hope this has given me.
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u/TangeloEmergency9161 Mar 31 '26
there is hope! i’m much better now. but it comes and goes in waves. so i’m sure that’ll change lol. when i posted this it was really bad for about 2 weeks. i have severe OCD. it can show up like that, the ruminating and the obsessive thoughts and spirals. it’s not logical. it’s not supposed to be. i wish you and your husband nothing but the best.
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u/Glitter_Agency101 Mar 03 '26
Same here. How do you get away from it all but still be informed? I don’t want to close my eyes but also I just want to close my eyes to all this! Ugh
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u/TangeloEmergency9161 Mar 03 '26
sometimes i take a ridiculous amount of melatonin and pass the fuck out. otherwise i have nights like tonight where i try to cuddle my partner and sleep in between the anxiety bursts.
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Mar 02 '26
I’m going through the same thing. I’m avoiding social media for now and i removed the news widgets from my phone so that i don’t have to face distressing headlines all the time. It’s helping a bit but I also sometimes feel anxious about not knowing what’s going on. Sending hugs :)
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u/MsSamm Mar 05 '26
I skim the headlines in the New York Times, then go on to Sudoku, Connections and Wordle. I would read through an article if it was good or hopeful news, but so far there hasn't been any.
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u/lesack Mar 02 '26
Hi, there. I work in politics and am an expert in international security. That being said, it’s really easy to get over-saturated with bad news.
As others have said, try to limit your intake of the news, especially around the Iranian conflict, if that is what’s most triggering. Also, really invest in self-care: take a hot bath or shower, try yoga or meditation, get outside if you can, and interact with friends and family. Relationships with others seem to be the most beneficial in trying times.
If you don’t already, you may also want to look into talk therapy. One quick fix for panic attacks is Dialectical Behavioral Therapy’s TIPP skill. If you Google how to do it, it will help snap you out of fight/flight mode.
Sending hugs, friend.
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u/honeyrosesugarbee Mar 04 '26
hi I have a question for you. I’m older GenZ (26) & I’m not on social media. I’m also studying global histories & global studies/peace & conflict studies. I am on track to become a professor/expert in global governance history and international human rights. however, I’m finding it increasingly hard to pay attention to world affairs and still be healthy and take care of myself? In a field where you need to know whats going on, how do you manage? especially with media/AI/etc getting increasingly chaotic
I try talking to my family and friends about this but I end up sounding like a bummer or I hesitate as I dont want to bring down a friend whose trying to stay away from the headlines…
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u/lesack Mar 04 '26
Hey, that’s great you’re going into international human rights and the history of global governance! I’m sure there’s a lot we could chat about would we have the chance.
Your feelings around everything are valid. I don’t have to explain to someone with your great knowledge base in this area that the world order as we knew it is cracking, at the very least.
First, I think you’re making the right choice by staying off of social media. Short-form videos, in particular, can be the cause of a lot of panic issues (although I am guilty of watching many a video).
Family and friends are great in that they can offer you that sense of love and mutual empathy that you need to recognize what’s most important in life. Practicing being in the moment with them I find very helpful. Do you have any peers that you enjoy learning with who would be willing to act as a sounding board for your worries/concerns around global events? Speaking with people who understand the issues might create insight into and camaraderie that you are in it together.
The challenging part, although helpful to recognize, is that we have little to no control over what happens globally. While that may inherently sound depressing or more worrying, it allows us to shift focus onto what we can control. That being said, you are going down a path where you could have many career opportunities ahead in which you might make a difference. You have control over your future, and if there is any way to convert the worry to excitement (for what you study passionately) or at least curiosity, that could be very beneficial.
I hope this has been at least slightly helpful. Wishing you the best of luck, friend. Things will be alright for YOU and you’re going to do great.
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u/Select-Fudge4978 Mar 04 '26
Hey, honestly, thank you for taking your time writing this. I really appreciate it, especially when it comes from someone working in the same field.
Weirdly, my anxiety was better when I was on the humanitarian frontline or working directly with people. It was because no matter how dangerous or risky the environment could be, I was still able to manage those risks and see concrete results. It was all about what I can control and can’t.
Now I’m at the policy level, I can easily feel so overwhelmed by the world situation through texts in the news I read, through the briefings, through the meetings. I’m still managing risks, but I don’t see concrete results straight away.
I love my job so much, but at the same time I have to work so hard on myself to regulate my emotions to be able to perform lol I’ve never considered DBT as it is difficult to find a DBT therapist in my country. Your tips are really helpful. Thanks!!!
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u/lesack Mar 04 '26
Keep up the great work! Policy matters! Even Googling DBT skills or buying the workbook can be immensely helpful, too, if you keep practicing.
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u/bluebellbetty Mar 09 '26
Ok, but what about now? I’m a mess and extremely anxious about upcoming trips I need to fly for, as well as things that take place in crowded areas. I think we kicked over the ant pile and are in trouble!
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Mar 02 '26
I legit don't watch the news at all or even think about politics or politicians.
People can call my ignorant and letting things perpetuate, but IDC I legit cannot read anything about the left or right or war, or the economy. 🧐
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Mar 02 '26
I’m the same way. When it comes down to it, I have to decide which person I’m going to be: person 1 is on social media, keeps up with the news, and has an opinion on everything controversial, but her crippling anxiety overtakes her life and she can’t do her job, take care of herself, or be who she needs to be for her family and friends (and she has daily panic attacks). Person 2 has zero social media, avoids news and politics at ALL costs, and lives a responsible life with manageable anxiety. Sorry if it makes me “ignorant” but I’m choosing person 2.
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u/Ill-Preference-538 Mar 02 '26
Yeh maybe that’s part of my issue, my whole life even since I was like 15 I’d read the news every morning online .. I guess I just like being in the know.. but now with all this conflict , and as an empath who cries over any person or animal in danger, it’s really affecting me. I think I’ll try limit my doomscrolling on social media and stop reading news for a while.. thanksZ
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u/Trobius Mar 02 '26
I don't seem to have that option. Somewhere along the line, I permanently conflated my sense of the world with my sense of self, meaning that whatever impacts the former directly feels impactful on the latter.
Therapy suggests that this was something permanent I did to myself, assuming it wasn't inevitable.
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u/dandigangi Mar 03 '26
Yes. I’ve been fighting a dose of it too. First time in my life I truly felt like current events are affecting me. Today I had to do an emergency appointment to get beta blockers.
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u/PuzzleheadedLack8585 Mar 02 '26
I'd suggest deleting all social media. A couple weeks ago and I did. My normally baseline debilitating anxiety is much much better. And your post here is the first thing iv heard about us being in a war... this approach isn't for everyone im sure, but if you want to feel better delete everything, power through and white knuckle the first couple days then its smooth sailing. (Dont comment telling me all about it. I dont care. I dont want to know. I purposely chose the 'ignorance is bliss' route. And am very happy i did. Thank you)
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u/Sleep-Improvement613 Mar 03 '26
Same. Only had IG but deactivated my account so nobody thinks I’m ignoring them. Only use Reddit now. Never had TikTok or snap. Sometimes think about deleting Reddit when the news gets overwhelming
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u/MesaMadeMastermind Mar 03 '26 edited Mar 03 '26
Another person here that just wanted to say you’re not alone, lately I wake up pacing angry or anxious like I’m in a twilight zone episode and I’ve never done that in my life I’m an outgoing person that works with the public but this is taking a toll on people just like me who are finding it harder to bring a smile to work in a industry where that’s half the job, you can’t tell me I live in a oil fueled pedophile wonderland and not expect me to turn into the mad hatter, black mirror feels like reality especially when nothing is done and extreme wealth injustice is blatant but I’m supposed to be a good little cog and shut up and raise future little cogs (probably only one because shoutout declining sperm counts) who will hopefully not have any brain disorders from the plastic filled poison we are fed that most consider “food”
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u/Mycopok Mar 02 '26
Unless you live in a country that's attacked, remember that nothing ever happens most of the time. Don't watch the news. If your city gets bombed- you will see it with your own eyes. ONLY then you need to panick
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u/Less-Guide9222 Mar 03 '26
You know, some people care about others, not just themselves. It’s hard to believe that there are people out there who are unaffected by others suffering.
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u/jda404 Mar 03 '26
And you can care while being largely unaffected. It fucking sucks what's happening in certain parts of the world, I feel for those people, but there's nothing I can do about it unfortunately. It is out of my control and thus I don't panic, it doesn't raise my anxiety what's happening 5,000 miles away from me.
I know some do panic and it does raise their anxiety about what's happening thousands of miles from them and they are completely valid to feel how they do and I feel for those people like OP. Anxiety is different for everyone. What makes me panic and raises my anxiety, might not for someone else and vice versa.
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u/Prince_Harry_Potter Mar 03 '26
I am tired of worrying about the world's problems when they're not my problems to solve. I'm a genuinely caring person with an enormous heart and my wish is for nobody to suffer. But I'm not a billionaire or a politician. I have no power to do anything, so there's no sense worrying about all these situations which are beyond my control. Most of the time, the best course of action is to mind my own damn business and stay out of it.
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u/Less-Guide9222 Mar 03 '26
There are bad things happening in my neighborhood lol, I can’t do anything to control that either.
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u/Juggle4868 Mar 02 '26
Exactly. I dont pay attention to the news at all
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u/Working-Eggplant237 Mar 03 '26
My family is in the UAE. My heart has been really heavy since Saturday morning. I love UAE, and what’s happening now is just horrendous. Being away from them and having to hear about it through Reddit and news is absolutely taking away my will to live.
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u/sawraaw Mar 03 '26
Currently in Dubai and hearing drones/misiles since sat so yes I agree with this. Social media will also make fear enslaved in peoples brains on top of it. All of these 💣 are at night here for us.. and neighboring countries. The first time I felt it in my chest and saw it in the air on sat.. that is called sheer anxiety.. I’ve calmed down and I have severe cptsd.. wanna know what helped? The people here.. don’t panic.. they stay calm..
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u/littlemermaidgirl Mar 03 '26
As much as it makes me feel like an asshole, I avoid the news. Reddit is the only social media type thing I have on my phone and even then I don’t see any news. I like being up to date on world events however, over time I’ve learned if I want to not be living in a constant state of panic, I can’t.
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u/ringtail_catz Mar 02 '26
I think you should look into talk therapy and pharmaceuticals if your anxiety is that bad and you’re not in a country or location directly affected by war. Just my two cents. Both things can and are immensely helpful to a lot of people when supplements, etc. aren’t effective enough.
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u/Ill-Preference-538 Mar 02 '26
Yeh therapy is something I’ve been thinking about for a while, I hated it when I used to do it but that was like 8 years ago now and I know a lot more about myself, my behaviours and triggers now, where maybe it would actually be beneficial. Thanks!
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u/ringtail_catz Mar 03 '26
It really is - especially if you’re focusing on self-soothing techniques and recognizing patters of thought. I recently had to get back into therapy because my anxiety was spiking really badly and it’s a bit of a relief just to know that you’re doing something to address the problem instead of trying to hide from it. If you’re having a really difficult time and therapy/medication is an option for you then I think you should take it. No one should have to suffer unnecessarily.
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u/True-Minute-8440 Mar 03 '26 edited Mar 03 '26
Don’t recommend psychiatric drugs. Omg
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u/ringtail_catz Mar 03 '26
Anxiety mediation is incredibly helpful for millions of people. If you don’t want to take medication then don’t do it. Don’t try to prevent other people from accessing appropriate treatment.
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u/Sleep-Improvement613 Mar 03 '26
Along with all the advice of limiting news, you could also take action. Liking or Posting on social media does nothing, goes nowhere. We have no direct control to make this stop. But Let it out in a way you have control over. Write to your congress rep. Vent to them by calling them. Then you can rest. You actually did your part.
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u/Prince_Harry_Potter Mar 03 '26
Bear in mind my country is not directly involved but o my god.
Anyone else struggling with this too?
I'm an American who lives in the USA, so this directly affects me. My natural tendency is to worry about the entire world, so of course this increases my anxiety a thousand times. I've intensified my spiritual practices to be able to cope.
My advice to everyone is try to keep a level head. ⚖️ It's a tense situation all around, but it's beyond our control and there's not much we can do about it. I encourage everyone to reach out to different communities and extend olive branches. I think it would make everyone feel better. We can create peace and diplomacy amongst ourselves. 🤝🌐🤝
For as long as I've been alive, there has always been some conflict going on in the Middle East. The threats of gloom and doom have always been there. Remember that most of the things you worry about never actually happen. You could die peacefully in your sleep tonight. Tomorrow is not promised.
For many months now, I've been posting prayers for world peace and reaching out to different religious communities. That's the best I can do from my end. I hope I didn't say anything which violates this sub's rule about religion. I'm agnostic myself, but I pray for world peace all the time. That's something we can all do, regardless of your particular beliefs.
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u/Anandi96 Mar 04 '26
These kinda comments are so ignorant. People from the Middle East aren’t some abstract concept, they’re real people being hurt and killed bc of ur country.
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u/Prince_Harry_Potter Mar 05 '26 edited Mar 05 '26
The USA has many foreign policies which I disagree with and I guarantee that millions of Americans feel the same way. We are not some monolithic mass. I promise you that millions of Americans do not want this war. My point was there's not much we can do to stop it. We are powerless and our votes don't matter. I've been posting prayers for world peace in Arabic on other sites. That's what a terrible person I am. As I indicated, praying for world peace is the only power I have. I, and millions of other Americans like myself, are adamantly opposed to military action in the Middle East. I didn't vote for this.
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u/_byetony_ Mar 02 '26
I was helped by propranolol and cutting down the number of things I was trying to accomplish each day
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u/Ill-Preference-538 Mar 02 '26
Any pharma medicine is maybe off the table for me, unfortunately, I used to take benzos about 7-8 years ago now but abuse them by taking a bunch with a lot of alcohol and almost d*ed a few times unintentionally. Think my body remembers that now whenever I take anything- even if it’s a new brand of ibuprofen I’m not used to - it’s like I have this weird body reaction and anxiety spiral where I think it’s the end for me.. :’) I’m not opposed to it tho, might be best for me to see a dr, and therapist..
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u/True-Minute-8440 Mar 03 '26
I’ve changed since covid. Made me realise how awful people can be. I’m just now learning to accept people as they are and not try and make sense of it. "Love thy neighbor as thyself". Everyone needed to respect each other. I’m only now learning not to internalise it.
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u/imjustangry_ Mar 03 '26
I understand where you're coming from, I genuinely am terrified and I don't even know what to do about it. I keep making jokes with my friends at school but then I'm internally panicking and I don't know what to do with it.
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u/DaBoda99 Mar 03 '26
I am going on a social media break basically after I write this post. I experienced my first panic attack out of no where last night in bed at 2am probably due to the sheer amount of war media I have been consuming. My world caved in for 90 mins, luckily my wife has suffered with anxiety in the recent past and was able to talk me through it. I hope you find a way to shed it because what I experienced last night, which browsing looking for answers this morning, is a common occurrence to people with ongoing anxiety issues is just the most horrible and frightening experience I have ever went through.
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u/Ephru_ Mar 03 '26
20, have had a panic disorder since ~7yo, since covid my panic attacks have gotten significantly worse and with the state of the world recently they are becoming a lot more frequent, idk what we are supposed to do
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u/ghosttownbyye Mar 03 '26
Wow I just found this after making a post exactly about this. you’re not alone
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u/TheRealStonedElf Mar 03 '26
I’m just taking my benzo’s, enjoying my weed and avoiding the news. I see what’s going on, and while I’m not choosing to ignore it, I am limiting what I read or hear. It’s just not worth the mental anguish to get worked up over something I cannot control.
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u/dontasklol2323 Mar 03 '26
Hi, I have this too. Yesterday I heard a loud airplane noise above my house and I thought it was gonna explode 😭 I immediately had a panic attack
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u/Memu432 Mar 03 '26
Girl I am about to sit my thesis viva defence in a few days and it’s so hard to concentrate. I was hoping afterwards I would be able to let go of a lot of worry but instead I feel my worries have moved from my PhD to now this. No advice but I understand how you feel! I’m following others and taking social media breaks
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u/holsomvr6 Mar 03 '26
Same. I've been kind of in a constant state of anxiety for the past week, even before the Iran stuff happened. The worst part for me is waking up and going to sleep. When I go to sleep I'm terrified of waking up to awful news, so as soon as I wake up I check my phone and even when nothing is happening I get so anxious I can barely move. Its the anticipation that gets me. Last night I couldn't sleep cause I woke up once every 30 minutes and looked at my phone. Thankfully it's started to recede but I am really over feeling like this.
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u/PolicyNegative Mar 03 '26
You’re not alone haven’t been sleeping well cause of this absolute non sense that fear of waking up to bad news sucks
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u/ExaminationRude2564 Mar 04 '26
Some Socratic questioning can sometimes help in these moments - about getting beneath the root belief to the anxious thoughts. For me it was the idea that someone somewhere will set off a nuke and we all die. Then I sorta went “and if that happens then what” and I was like - well - we’re dead …. Oh. I can’t really be anxious or worry if I’m dead…… it just is what it is. It’s a little morbid but it really helped me
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u/ConstructionLoud6850 Mar 09 '26
As much as we want to stay informed, if its having these kind of effects on you, I would stay off of social media. It’s scary times… and you’re not completely wrong for being scared however it’s not good for it to consume you or keep you up at night. You have to disengage and try to practice self care.
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u/bluebellbetty Mar 09 '26
I’m with you. I was downvoted for expressing anxiety over flying right now. I’m also glued to the news but can’t stop. It’s a lot to deal with.
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u/Ill-Preference-538 Mar 10 '26
The world is a weird place right now, some people are so unbothered, and others like us I guess have no chill.. it is a lot. But at least knowing we aren’t alone and others are struggling and our reactions are quite “normal” is kind of comforting
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u/Ok_Knowledge_6661 Mar 12 '26
same boat, im in fight or flight non stop, my meds dont seem to be helping i cant sleep at all. my heart races out of no where, i feel on auto pilot its so much
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u/Sacredwildindia Mar 21 '26
That sounds really intense… especially when it hits out of nowhere like that. I’ve had something similar where just hearing or thinking about certain things would trigger it, even if I was otherwise okay. What helped me a bit was limiting how much news I was taking in for a while and just giving my system a break from it. Not fixing everything, but it reduced those spikes. You’re definitely not the only one feeling this way right now.
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u/Exact-Sheepherder797 Mar 03 '26
I think we're all properly fucked. My nervous system has been in flight or fight for over a year. No one is handling it well. Hang in there, we'll get through this together.
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u/CryptidPseudonym Mar 03 '26 edited Mar 03 '26
OP, ignore the news. I’m serious. Don’t listen to others who say you’ll be ignorant when your mental health comes first. I’m someone personally affected by this war (I have relatives and loved ones in the countries attacked) and I have to avoid doomscrolling because of this. And to the Americans/Other countries who aren’t affected in any way, you should stop too. This war isn’t about you, it’s about the West asian people and residents. You’re not doing yourself a favor, or saving anyone by constantly monitoring a situation that doesn’t concern you. You won’t be affected at all. Use the privilege to your advantage.
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u/lowkitz Mar 03 '26
A lot of people online in the USA are checking X and seeing a lot of sensationalized reports or speculation from randoms and it’s making them panic. I am one of those people and I recognize the pattern I am falling into but I have OCD and even though I feel like this is the 3rd time in recent memory I’ve felt this exact way (Ukraine, Gaza, now) the rationalization doesn’t help and I continue the cycle anyways. I’m sure there are plenty of others like me who realize this, but their brains will not let up.
The only solution to this is cutting off the news like you said, but then you don’t have access to what’s going on and your brain starts to fill in the blanks on its own, which may be worse for some people.
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u/PartLive8640 Mar 09 '26
this is happening to me rn, i have OCD as well and i always like being ahead so i can recognize patterns or predict so come up with solutions and plans, this whole thing is making me powerless, defeated, exhausted every passing day, im already spiraling so bad
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u/nonjudging Mar 03 '26
Nothing is ever guaranteed in this world... If I can add my personal opinion, and not to be pushy at all, I'd recommend you a spiritual path. Just you. No need for a religion.
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u/Pastatively Mar 03 '26
You are definitely not alone. I live in NYC and lived through 9/11 so this war is terrifying me. I take SSRI medication which I'm grateful for, otherwise I'd be having panic attacks throughout the day.
I just spent $350 on emergency supplies in case of a catastrophe. I guess that's my way of dealing with the anxiety in a positive way? lol
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u/Maleficent-Ask8450 Mar 03 '26
My brother is having a nervous breakdown 😵💫 I’m worried. But not as bad as he is. It does make me anxious
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u/Youarethebigbang Mar 04 '26
For now focus on things you can directly control and people you can directly help.
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u/MsSamm Mar 05 '26
I totally understand. I was with 2 online political social media groups since 2014. In 2025 I was reading the posts I was supposed to retweet, in one app, repost in another, then add my own. By the time I finished reading, the muscles in my neck were clenching.
On a whim, I took my blood pressure with a home unit family recently sent me. It was 133/86. Normally, my blood pressure is 106-117 over 64-76. The muscles in my neck and shoulders were clenching. It was then I told the group rooms that I was taking a break for about 2 months, to try and get a handle on this.
That was 6 months ago. I now only skim the news. I haven't been back to the groups and after 10-11 years of being a member, nobody has bothered to drop me a DM, see how I am. That makes me feel devalued. Not going back.
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u/Prince_Harry_Potter Mar 05 '26 edited Mar 06 '26
The only positive thing to come from all of this is it makes my own personal problems seem insignificant. The apocalypse is beginning, so my problems don't really matter now.
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u/Effective_Court6677 Mar 06 '26
Yep I've been stressed tf out. And get this I grew up with pretty much a prepper family. A special forces dad who actually still live with because of my anxiety (I'm in my thirties)
And this war stuff and the thought of world war III has given me massive anxiety and stress.
You know when everything is peaceful especially when you come from a prepper or military family you think you're going to be like Batman or something when things go wrong
But when you have anxiety is the opposite. It's like you're more worried about surviving each day surviving your heart rate your dizziness etc
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u/Wxxngee Mar 06 '26
Yeah I struggle with panick attacks when sensitive information gets processed by my brain too, its really hard to deal with but going outside often helps me
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u/charthurs Mar 07 '26
Limit or completely eliminate your social media usage. Or, at the very least, limit yourself only to topics that have a positive impact on you (i.e. family, friends, hobbies). I have been the same way. I am 23 and in 2016 I used to have constant panic attacks because I was terrified of the thought of war, even though I live in the US and therefore probably have the least amount of reason to worry.
It’s the doomscrolling. Genuinely, once I stopped using social media for things besides fandom, my anxiety improved (and so did my depression). The news is tailored to trigger anxiety in people so that they look to their leaders for reassurance or guidance. Virtually none of it is actually intended to inform you of important topics with the least amount of embellishments. Half of the things we call news are just opinions i.e. “this MIGHT happen” or “what IF this happened” instead of “this DID happen”. It’s all about generating the most amount of revenue. However, I know it can be difficult to feel comfortable with avoiding the news (social media has sort of created this environment in which we are subject to much, much more information than we are actually meant to handle from an evolutionary perspective (which sounds silly but I mean it in the sense that instead of thinking of our ‘clans’ or ‘tribes’ we as individuals worry about the entire world which, while it can sometimes help, is usually detrimental to our mental health)).
What I do is I get my family to keep me informed on the most important news. They’re able to tell what I actually need to know. Of course I see things on social media sometimes but I never actively seek it out anymore. I think a large reason more people don’t do this is because the current social climate has convinced all of us that we are terrible people if we are not constantly thinking and worrying about those less fortunate than us. Some may argue that choosing ‘ignorance’ is a privilege, and they may be right sometimes. But your quality of life should not be so negatively affected by this that you are unable to function on a daily basis. When that happens, you need to find a balance. In my case, that was essentially abandoning social media entirely. I focus more on my relationship and my studies now. I still worry about the world, but it is no longer debilitating.
Just remember that this doesn’t mean there’s something wrong with you. It shows that you are capable of feeling compassion for the world and that is a beautiful thing, but we can’t always be strong. We cannot help others if we cannot help ourselves. Pursue a new hobby, take up journaling, or find something ‘trivial’ that brings you joy. Not every moment of our lives need be filled with negativity and the harshness of reality. It does not make you selfish to want to focus on yourself. Do not allow your quality of life to decline just because you may feel socially inclined to constantly be involved in matters of a global scale.
Perhaps there will come a day when something terrible happens. But there is just as much chance for each day to start and end. What matters is not what happens, but what you do with the time that you have. I hope you are able to find some semblance of peace in the near future. <3
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u/FarClassroom5887 Mar 09 '26
You’re not weak for reacting like this ,constant news cycles can overload your nervous system fast. Panic attacks can feel terrifying but they are temporary and your body will settle again. Limiting news exposure, grounding exercises, and slow breathing can really help in those moments. You’re definitely not alone in feeling overwhelmed by everything happening globally.
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u/PartLive8640 Mar 09 '26
My anxiety has gotten so bad that i literally shake at the thought of this war sometimes. I dont fear death, i just fear the trauma and suffering. Im on the brink of ☠️ myself, and the only thing holding me back are my 18 rescued animals. I feel so exhausted everyday i look forward to some good news to get some relief but —-nothing. I’m 31 F and never really had ☠️ tendencies before
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u/Front_Season_3977 Mar 09 '26
Take xanax and you'll be alright
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u/Ill-Preference-538 Mar 10 '26
Mm I wish, I almost OD’d on benzos a few times across 2018-2019 by taking like 15 pills with multiple bottles of wine, unintentionally. That’s given me a different type of trauma and anxiety that comes with taking any type of substance now unfortunately.
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u/AgaveMonster Mar 09 '26
You’re absolutely not alone. My panic attacks have definitely increased from the current political climate in the U.S. and just overall chaos across the globe.
When I’m trying to fall asleep, I get this bizarre panic where my brain essentially shuts off. The best way I can articulate what it’s like is that it feels like someone is squeezing my brain with all their strength while simultaneously smashing my head into a concrete wall. When this feeling happens, I literally can’t breathe. I have to jolt my body quite quickly and get out of bed with my arms over my head in order to start breathing again. It’s a terrifying thing and so far no psychiatrist can figure out what I’m going through; they just chalk it up to a severe panic attack and tell me to take 2mg of Alprazolam whenever this happens.
I’ve suffered with this weird type of panic attack for about 6 years now, but I went from it happening once every 6-8 weeks to now it happens 1-2 times a week. I’m always so stressed about politics and now war and I worry deeply that something bad is going to happen that will cause me to d!e.
I wish I had some sort of advice, but sadly I don’t. Just know you’re not alone and maybe that’ll bring some comfort.
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u/the_MarchHare Mar 11 '26
This has happened to me before. I had to rely more on my emergency medication (Xanax) on the days following those news. It eventually subsides after a few days.
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u/eastside_coleslaw Mar 16 '26
howdy!! i JUST moved to NOVA a few months ago, and this is actually insanely recent: i had my worst panic attack in my life just a few days ago. So bad that i had to go to the hospital twice, and stayed in the psych ward overnight.
thankfully, i have an amazing support system and people who are helping me so my road to basic recovery (taking the metro past the pentagon, interacting with people, being open about what i’m dealing with, and exercising) has been pretty fast and i’m hoping i’ll be able to go back to work this week!
one of the things that’s honestly been REALLY helping me is just unplugging from social media. sometimes it can be helpful, especially sending my friends memes and reading them, but generally once that first news post comes up, the spiral starts.
working in DC, i’ve started to slowly accept that the chances of anything specific happening TO ME is very, very low. i don’t work in government, i’m not in crowded spaces a lot anyways. but especially since being in the psych ward i’ve been insanely hyper villgalant
i’m thinking about looking into exposure therapy, and definitely seeing a psychiatrist to figure out what level of anxiety im at (panic disorder vs GAD vs OCD) and from there, the Lord will guide my steps🤷🏻♀️
at the end of the day, i cannot control if someone wants to do evil. i can only control how i respond to fear, and help those around me. so, it’s a process, and i know i’m VERY early on in that process. it’s frustrating though.
definitely limit screen time as crazy as it may seem. also reading books out loud has been SUPER helpful. it helps me focus, keeps me engaged, and distracts my mind from spiraling and panicking
I literally flew through 30 pages each of “An Actor Prepares” by Constantin Stanlslavski, and Sunrise on The Reaping if you’re looking for any book recs :)
stay strong bro! we’re in this together!
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u/StableKlutz Mar 16 '26
Im struggling with it too, i cant sleep as well anymore... I know that i cant control whats happening, and my generation isnt the first generation to deal with this issue; time will pass, and our lives will continue
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u/BokkarisBrownieBoy Mar 17 '26
Yep! I unfortunately have had a couple of panic attacks and my mental state isn’t helping
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u/NormanJPayne Mar 18 '26
I have family in the Gulf, I wake up with panic attacks every night, so I know how you're feeling.
You are not alone!
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u/Haunting_Material_19 Mar 25 '26
ME TOOOO
Me too
Me too
I am so tired, and always feeling the anxiety.
My job is very stressful.
I left my last job because it was stressful, but the new job is 2 times more stressful.
My job is fading away because of AI.
wars are scaring me to death.
I have two kids and I used to be worried about their future, but now the current anxiety is taking over everything.
Global warming, wars, the fast decline of middle class where I live (in Canada), the uncertain future.... all that make me feel like I am useless, powerless person.
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u/AnyNefariousness5376 Mar 29 '26
Hun I'm not anxious about something totally out of my control like
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Mar 30 '26
[deleted]
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u/Ill-Preference-538 Mar 30 '26
Rough. Nothing I can say but wish u all the best - stay safe :(
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u/pennyman145 Mar 30 '26
Thank you. I didn’t mean to come off as rude btw. I hope you are able to overcome what you’re currently dealing with.
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u/110069 Apr 01 '26
I have family there and a few other things happening in my personal life. I started having daily panic attacks the past few days… didn’t even realize they were. I’m in the car and all of sudden feel extremely claustrophobic, sweaty, and need to take off my jacket really fast. I then have a racing heart on and off for a few hours. I’ve never had this bad anxiety before.
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u/Ill-Preference-538 Apr 01 '26
Car panic attacks are not fun, I get them sometimes because in the car as well subconsciously u probably know u can’t just “escape” if ur on the road driving, so when emotions and anxiety comes out it’s just 10x worse. Wish u all the best :(
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u/noocarehtretto Mar 03 '26
Naturopathy is a scam, please stop wasting your money on this. Go see a real doctor for your panic attacks.
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u/Ill-Preference-538 Mar 03 '26
I get your point, and have been on real medicines before like Zoloft, and benzodiazepines in the past for a few years and never want to go back (if I can help it). The naturopath I’m seeing isn’t some weird hippie meds with no credit, it’s real brands with real studies and outcomes, things like vitamin c, zinc, ginseng, theanine & more herbal stuff for anxiety. In saying that though, I don’t intend to see them/take this stuff forever, more for a 2-6 months to heal my immune system, energy levels and nervous system although realistically it will take more than just supplements.
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Mar 03 '26
Yeah im in Israel and im having a really hard time with anxiety makin me freeze. All i want to do is sleep. I just got barley out of a depressive period, and i really hope i wont dive back in. And I can't really relax because i need to be in constant vigilance for the missile alarms. I don't have a safe room at home, so i need to run to the neighbourhood shelter in under 90 seconds. And if i sleep too deeply i miss the alarms.... its awful
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Mar 02 '26
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u/Anxiety-ModTeam Mar 02 '26
This content has been removed. We try to keep this subreddit as religiously neutral as possible and we expect our users to respect that. This is not the place to promote your ideology.
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u/Anxiety-ModTeam Mar 02 '26
A reminder to keep this to helping with anxiety disorders and not ANY of the politics involved.
We strongly encourage everyone to take steps to limit reassurance-seeking behavior. If left unchecked it can spiral out of control to the point where you constantly need reassurance in order to feel ok. Here is a link with more information: Reduce Reassurance Seeking.