The term “unprecedented times” was cemented into our brains in March 2020, but for the past four (now, nearly five) years, it seems the times have remained pretty unprecedented.
Ongoing public health crises. Mounting disasters caused by climate change. Global conflict broadcasted directly from our phones. Political unrest and uncertainty at home and abroad.
Throughout the long, winding road of history, many of these things are adversities humanity has faced before.
But still, we face uniquely modern challenges, and the uniquely modern awareness of the impact it all has on our mental health.
“The COVID-19 pandemic, political unrest, natural disasters, and other humanitarian emergencies all share a common thread: They are largely beyond our control, yet they profoundly affect our lives,” Pamela Londoño Salazar, a clinical psychologist who serves as a global mental health advisor with humanitarian nonprofit Project HOPE, told Good Good Good.
She noted that people — both directly and indirectly involved in crises — are largely resilient but still face long-lasting psychological effects that may develop into clinical mental health conditions like PTSD, anxiety, or depression.
For people who are in the heart of a crisis, having immediate access to support is especially important.
For instance, a recent study out of the University of New South Wales found that refugees who have found security — likely through visas, employment, income, and housing — had more positive mental health outcomes.
“It makes a lot of sense that, if people who’ve been through very difficult experiences are going to overcome those and thrive, we need to create conditions where their basic needs for safety are met,” said researcher Angela Nickerson.
Mental health care is also a basic necessity, and deploying psychological interventions early on in a crisis is essential.
For instance, Madigan Traversi was just 12 years old when the Tubbs Fire destroyed her home in Sonoma Country, California, and she was able to access timely care.
Now 18, she helped co-write a bill in Congress that would formally recognize the impacts of climate change on youth mental health.
“With climate change right now you see so many children who are dealing with depression and extreme anxiety about the future,” Traversi told ABC News.
“I think it’s really important … for adults to offer mental health and education to kids, rather than just assuming they’re going to be fine.”
Londoño Salazar said that, while we all have a role to play in normalizing conversations about mental health, governments and policymakers also have a responsibility to ensure systemic access to resources and care.
“This involves creating laws and policies that protect and promote mental health for everyone, with a focus on at-risk groups like healthcare workers, refugees, migrants, and survivors of violence,” Londoño Salazar explained, citing expanded access to mental health services and integrating mental health into primary care as examples of helpful policy implementations.
But what about just getting through day-to-day? What about the universal strife of living in our current reality? Well, just like all of these emergencies have a through-line, so too, does our shared ability to navigate them.
“During stressful times when you can’t change the circumstances around you, one of the best ways to cope is by focusing on what you can control: your thoughts, feelings and behaviors,” Londoño Salazar said.
“It’s not about avoiding stress entirely but learning how to respond in ways that protect and nurture your well-being.”
Here are a few evidence-based practices she recommends:
Commit to self-care
Beyond cozy bubble baths, protecting our mental health means meeting our material needs.
As trite as it sounds, feeding ourselves, moving our bodies, and taking small intentional actions can truly provide stability and control.
Stay connected to people, not social media
During times of distress, connecting to our most important relationships helps us process and cope together.
These real-life bonds are a great place to redirect our energy, especially when doom-scrolling gets the best of us.
Protecting our peace requires setting boundaries with screen-time and triggering news content, so we can stay informed without depleting our energy and mental resources.
Live in the present
Embracing mindfulness practices like deep breathing, meditation, or progressive muscle relaxation to help our nervous systems manage distress.
Much of our anxiety stems from excessive worry about the future, so bringing our stress responses back to the present can go a long way.
Practice gratitude
Londoño Salazar said it can be hard to focus on what’s going right in difficult moments, but the mental health benefits of a gratitude practice cannot be overstated.
Enjoying a sunset, a yummy meal, or a kind gesture from a friend can be a life-saver.
“Slowing down and appreciating what’s good in your life requires intentional effort, especially in a fast-paced, often chaotic world,” Londoño Salazar said.
“But it can foster resilience and hope even in the face of ongoing challenges.”
A version of this article was originally published in The 2025 Mental Health Edition of the Goodnewspaper.
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