5 Effective Coping Strategies for Managing Stress and Chaos in Difficult Times
April 7, 2025 | By Courtney Crisp
Finding Ground in Troubling Times
Stress. Chaos. Loss of hope. Sometimes, words simply can’t capture the weight of these moments. The recent events in Washington D.C. have added to an already tumultuous year, making it hard to know where to go or what to do when the present feels overwhelmingly dark.
In times like these, it’s easy to feel lost, scared, or drained. For many of us, the first step is acknowledging where we are, even if it’s not a place of peace. We might feel irritable, anxious, or exhausted, but recognizing our emotions can be the start of finding a path through the storm.
To help you navigate these troubled times, I’m sharing 5 coping strategies that can offer some light and clarity when it feels hard to see the way forward.
Coping Strategies for Troubling Times
1. Use Healthy Distraction
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One of my favorite Dialectical Behavior Therapy (DBT) skills for safely getting out of the emotional danger zone is the ACCEPTS skill, an acronym for various types of distraction. While distraction isn’t a long-term coping strategy, it can be incredibly helpful in the short term. The “E” stands for “emotions”—specifically, to seek experiences that allow you to feel emotions different from what you’re currently experiencing. If you’re feeling sad and hopeless, try watching a funny movie. If you’re angry, consider listening to calming music.
2. Connect with Your Values and Take Action
Reflecting on your core values can often help bring clarity and peace. Values might include concrete concepts like “Family” or “Health,” or more abstract ideas such as “Justice,” “Vulnerability,” and “Honesty.” Reflect on how aligned you feel with your values at this moment. Are there small steps you can take today to move closer to one of your core values?
3. Realize What You Can and Cannot Control
A helpful exercise I use in therapy is called Circles of Control. I draw a large circle on the board titled “Things Out of My Control.” Inside that circle, I draw a smaller circle labeled “Things I Can Influence.” Within that, I draw a tiny circle marked “Things I Can Control.” This visual reminder helps participants see that while so much in the world is beyond our control, there are still things we can influence and control. Focusing energy on the latter can be empowering.
4. Find Hope Where You Can
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I’m often inspired by the Mr. Rogers quote: “When I was a boy and I would see scary things in the news, my mother would say to me, ‘Look for the helpers. You will always find people who are helping.’” When I feel hopeless, I try to reconnect with practices like this one that help me focus on the helpers, increasing the hope I can see in the world.
5. Practice Self-Compassion
In times of chaos and stress, it’s easy to be hard on ourselves. We might feel guilty for not being able to handle things better or believe that we should be doing more. Practicing self-compassion can be a powerful way to counteract those negative thoughts. Instead of judging yourself harshly, try to treat yourself with the same kindness and understanding you would offer to a close friend. Remind yourself that it’s okay to not have all the answers or to feel overwhelmed. Allowing yourself grace can help you navigate difficult times with greater ease and resilience.
Moving Forward with Hope and Resilience
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Coping during troubled times is never easy, and it’s important to acknowledge the challenges we face. It’s okay to feel overwhelmed, scared, or uncertain. The key is to meet ourselves where we are and take small, meaningful steps toward healing and peace. Whether it’s through healthy distraction, aligning with our values, acknowledging what we can control, seeking hope in the helpers, or practicing self-compassion, each of these strategies offers a way forward through the darkness.
Remember, you don’t have to navigate these times alone—reach out for support when needed, and trust that with each step, you are moving toward brighter days.
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