Staying Calm in an Uncalm World: A CBT Guide

By Brunelle Ruddock, Co-Founder of MindHealth

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With all the conflict going on in the world at the moment, it can be really difficult to stay calm in what seems like a very volatile world. As we try to stay afloat, our emotions can spike. But as a tool that grounds us, Cognitive Behavioral Therapy (CBT) offers practical steps to stay calm, even in chaos.

1. Limit Your News Exposure

One of the biggest triggers for anxiety today is a constant stream of news. CBT reminds us that our thoughts shape our emotions. So, if we flood our minds with distressing headlines, we’re likely to feel on edge. Set a boundary: choose a single, reliable time each day to check the news—no more dooms crolling. By being mindful of what you absorb, you regain a sense of agency.

2. Mindful Media Consumption

CBT also helps us recognize patterns—what we repeatedly consume shapes what we think about. If you find yourself anxious after scrolling social media or bingeing negative content, take a step back. Engage in media that uplifts you—whether it’s creative, educational, or simply calming.

3. Build a Relaxation Practice

Our bodies respond to stress, so we need tools to regulate. CBT techniques, like grounding exercises, can bring you back to the present. Try a simple breathing exercise—inhale slowly for four counts, hold for four, exhale for four. Over time, this anchors you, even when the world feels off-kilter.

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4. Nourish Your Body and Mind

CBT emphasizes that behavior changes can alter mood. Small, daily habits—like eating balanced meals, staying hydrated, and getting quality sleep—calm the nervous system. When we care for our bodies, our minds follow.

5. Avoid Overchecking and Reassurance-Seeking

Many of us turn to constant checking—refreshing news apps, rereading emails, or endlessly planning “just in case.” CBT encourages us to notice these urges and set boundaries. Instead of impulsive checking, assign yourself brief, intentional check-ins—then return to the present.

6. A Practice, Not Perfection

Remember, calm isn’t a destination—it’s a practice. CBT invites us to notice our thoughts without judgment. When things feel unmanageable, take a deep breath, ground yourself, and remember: each small step brings you back to balance.

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About the Author

‍Brunelle is Co-Founder of MindHealth and an accredited CBT therapist, EMDR therapist, and Behavioural Couples Therapist. She has a particular interest in trauma, relationships, and emotional wellbeing, and in helping people make sense of their experiences and move forward in a way that feels meaningful and sustainable.

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