Triggered by the News? 5 Ways to Find Your Emotional Balance

Triggered by the News? 5 Ways to Find Your Emotional Balance 09/11/2025

We live in a polarized world where politics touch deeply on our core values — values that shape who we are as human beings and Americans. Today’s debates about the Constitution and its interpretation are no longer just academic; they are about the very foundation of our society.

Many of my friends share that current political events trigger intense emotions: fear, anger, frustration, helplessness, irritation, even victimhood. Since our brains are wired to detect threats, it makes sense that today’s news can feel like a direct danger to our safety, values, and identity. As an American Jew, my worries are also fueled by reports of rising antisemitism.

One of my Facebook friends recently shared that she has made the difficult decision to leave the U.S. for good. She reflected on the irony of obtaining Polish citizenship to move to Europe, when not that long ago our ancestors fled Europe to escape the Holocaust.

One of my coaching clients told me that fear and frustration are interfering with his ability to focus on work and daily life. For him, the future feels uncertain, and war feels inevitable.

As a coach, my role is not to give advice but to validate and normalize emotions. Recognizing and naming strong reactions helps reduce shame and reactivity — it’s the first step toward regaining control. While I can’t tell clients what to do, we can brainstorm together.

Here are five strategies my client and I came up with to manage these big feelings:

1. Limit News Consumption Be intentional about how often you check headlines or scroll through social media. Too much exposure to breaking news can keep you in a constant state of stress.

2. Journal Your Feelings Writing down what you’re experiencing — and focusing on what you can versus cannot control — can help keep things in perspective.

3. Turn Emotion into Purposeful Action Channel anger or frustration into constructive steps like advocacy, community conversations, or volunteering. Pair activism with gratitude, joy, and self-care to avoid burnout.

4. Practice Mindfulness and Breathwork Even a few minutes of mindful breathing, yoga, or meditation can calm the nervous system and restore balance.

5. Create Calming Rituals Spend time in nature, with loved ones, or with pets. Personally, I find interacting with my cats very soothing. Time with my three teenage boys is a bit more unpredictable — sometimes uplifting, sometimes stressful — but always meaningful.

Remember: You don’t need to do all five. Even adopting one of these practices can help you navigate strong emotions and create a more balanced life.

I’d love to hear from you — how do you manage the emotions triggered by the news? Please share your thoughts in the comments. And as always, let’s keep the conversation respectful and kind, even when we disagree.