How to cope with despair and emotional overwhelm in uncertain times
Why despair makes sense right now, and how to tend to it with care
January 28, 2026
By Aviva Boxer, Registered Psychotherapist
For the last few years, I have started each January by choosing a motivational word to guide me through the months ahead and to reconnect me with my sense of purpose. This year, my word is simplicity. And yet, so far (and I know the year has barely begun), I have found it difficult to focus on this intention. My desire for a simpler, more grounded approach to life has been overshadowed by a heavier and more unsettling word: despair.
“Healing internal despair begins with allowing ourselves to feel our feelings and to name them honestly.”
The despair I am feeling specifically reflects what has been happening in the U.S. and the state of the world around me, both close to home and globally. Ongoing wars, the oppression of innocent people, visible homelessness in our communities, people standing on street corners in need of basic necessities, the rising cost of living — especially groceries — wages that do not keep pace with inflation, and widespread economic and global uncertainty. Add winter, cold, snow, and more snow, and it can feel relentless. There is a lot to feel weighed down by. For many, this is already the hardest time of year, and the added layers of stress and uncertainty make an already difficult season even heavier.
As a therapist, I witness this collective despair daily in my work with clients. It shows up in many forms: anxiety, depression, anger, grief, fear of the unknown, a lack of control or purpose, and a deep sense of disconnection from oneself. Many people tell me they don’t know where to start or what to do to feel better when the world reflected back to them feels upside-down — crumbling, aggressive and cruel.
Why we turn to numbing
It is no wonder that so many of us turn to ways of numbing ourselves just to avoid feeling. There are countless options: mindless scrolling on our phones, binge-watching shows, excessive shopping and overspending, overeating, drinking, cannabis, porn. I speak with clients who use all of these coping strategies, both consciously and unconsciously, in hopes of getting away — if only briefly — from the heartache that lives both inside of them and all around them. And honestly, who can blame anyone for needing relief? We often vilify people for these behaviours when they are done in excess, yet our society constantly places these very options in front of us as acceptable ways to disconnect and escape the chaos.
Ultimately, however, this kind of disconnection does not heal despair. It does not help us feel better in a lasting way, nor does it support true emotional healing. These escapes can feel comforting, even reliable — like supportive friends offering temporary relief — but over time they tend to leave us feeling more disconnected from ourselves, more lost, and more alone.
Feeling our feelings
It is hard — truly hard — to witness the pain and suffering happening in the world and within our own communities. But often the hardest part is carrying our own pain without ever acknowledging it. As painful as it may be, the only way out is through. Healing internal despair begins with allowing ourselves to feel our feelings and to name them honestly. This means slowing down, “dumping it out,” and taking a compassionate look at what is contributing to our sadness and overwhelm.
For most of us, this pain comes from a combination of unprocessed personal trauma and the ongoing distress we witness in the world around us. When we can acknowledge the sources of our pain — while staying within our window of tolerance and listening to our own inner guidance so we don’t overwhelm ourselves — we begin to access the inner peace we are searching for. That peace comes from within first.
As we tend to our own emotional wounds, we often gain clearer vision and greater capacity to respond to the pain of others. From this grounded place, we can take small, meaningful actions that align with our values and restore a sense of purpose and agency in our own corner of the world. The well-worn saying you can’t pour from an empty cup exists for a reason — it’s true. To contribute to healing in the world, we must first acknowledge and care for our own mental health.
None of this will stop wars, end homelessness, or prevent people from hurting one another. But when the world feels chaotic and overwhelming, the most powerful place to begin is within ourselves. When we feel calmer, more grounded, and more emotionally resilient, we offer that steadiness not only to ourselves but also to those around us. This is a daily practice — a conscious choice to show up for ourselves with compassion and care.
Cultivating inner peace
One simple way to cultivate moments of inner peace is through affirmations — gentle reminders that help us reconnect with ourselves during times of uncertainty and emotional overwhelm. Here are three affirmations to try when you are feeling heavy, sad, or discouraged by the state of the world:
“I am allowed to care deeply without carrying the weight of the entire world.”
This reminds us that compassion does not require self-sacrifice to the point of exhaustion.
“Even in uncertain times, I can choose moments of steadiness, kindness, and rest.”
This affirms that peace does not have to wait for the world to be fixed; it can exist in small, present choices.
“What I nurture within myself — clarity, courage, and love — quietly contributes to the healing of the whole.”
This reframes inner work as meaningful rather than selfish when external problems feel overwhelming.
If you’re feeling overwhelmed right now, I invite you to pause and gently check in with yourself. Notice what you’re carrying, and allow space for whatever is there — without judgment or pressure to fix it. Consider choosing one small way to tend to yourself today, whether that’s naming your feelings, taking a few grounding breaths, spending time outside, or reaching out for support. You do not have to navigate this alone.
Looking for more support?
Therapy can be a meaningful place to slow down, feel supported, and make sense of what you’re holding. If it feels helpful, please connect with us for a free consultation to explore what support might look like for you. Caring for your inner world is not selfish — it’s a powerful first step toward healing, resilience, and hope, both for yourself and for the world around you.