Reframing the Present Moment in Troubling Times
As a therapist, I sit daily with clients who are deeply troubled by the world around them. The political landscape—both domestic and international—feels increasingly divisive. Newsfeeds are full of polarization, violence, climate disasters, and human suffering. For many, it’s not just background noise—it’s a constant hum of distress, a source of anxiety that feels both urgent and completely out of their control.
I understand that distress. I feel it too. But over the years, both personally and professionally, I’ve come to believe something important: peace is not found in ignoring the chaos. Peace is found in how we relate to it.
We live in a time where we’re more informed than ever, yet often feel more powerless than ever. We carry global suffering in our pockets, absorbing a relentless stream of information we were never meant to hold. While our awareness can deepen empathy, it can also overwhelm us, leaving us paralyzed or despairing. The solution is not to disengage—but to refocus.
Mindfulness: Returning to the Present Moment
One of the most powerful tools I teach is present-focused mindfulness. That’s not just sitting cross-legged and breathing (though that can help). It’s the daily, moment-to-moment practice of bringing our attention back from the swirling chaos of the world into what’s right in front of us.
When your mind spirals with “What ifs?” about the future or ruminates on all that’s going wrong, mindfulness invites a different question: “What is happening right now?”
Right now, your feet are on the ground. You’re breathing. You’re alive. Perhaps someone nearby needs kindness. Perhaps there’s a small task in front of you that deserves your care. The practice of noticing, grounding, and gently returning to now—again and again—is not escapism. It’s choosing to anchor yourself in a storm.
When the world feels out of control, mindfulness reminds us: this moment is still yours.
Reframing: Shifting from Helplessness to Engagement
Many of my clients come in with language like, “Everything is falling apart,” or “There’s nothing I can do.” While those feelings are valid, they’re often rooted in distorted, all-or-nothing thinking. This is where cognitive reframingbecomes essential.
Reframing doesn’t mean denying reality. It means choosing to see the fuller picture. Yes, there is suffering and injustice. And—there is also kindness, resilience, and people doing good work every single day.
Ask yourself:
- Can I honor the pain of the world without letting it consume me?
- Can I acknowledge what’s wrong without losing sight of what’s right?
Reframing allows us to hold both truths. It opens space for agency and hope, without demanding toxic positivity or denial.
Control the Controllables
One of the biggest sources of distress is the feeling that we should be doing more, knowing more, solving more. But the truth is, we can’t control everything. Not even close.
Here’s a therapeutic mantra I often share:
“Focus on what you can control. Let go of what you can’t. Know the difference.”
You can’t control political decisions made across the world. But you can control how you show up today. You can limit your news intake. You can vote. You can engage in difficult conversations with respect and curiosity. You can be kind to your neighbor. You can raise your children with empathy and integrity.
This isn’t about shrinking your concern. It’s about focusing your energy where it can actually make a difference—and protecting your mental health in the process.
Zooming In: The Power of Local and Micro Acts
When we constantly focus on the macro—global headlines, massive systems, overwhelming statistics—we often end up feeling powerless. But zoom in, and you’ll see a different picture.
Change happens locally. Healing happens in micro moments.
Ask yourself:
- What’s happening in my community?
- Who can I help?
- How can I make one person’s day better?
One client of mine felt despair over climate change—until she committed to adjusting her own lifestyle choices to reduce her carbon footprint. Another was overwhelmed by political vitriol—until he joined a respectful bipartisan group as a way to humanize those he disagreed with. Small actions, grounded in values, create ripples.
When you zoom in, you realize: you’re not powerless. You’re part of something.
Living According to Values-Based Commitments
Mindfulness and reframing help us calm the storm. But long-term peace comes from living in alignment with our values—especially in a chaotic world.
Ask yourself:
- What kind of person do I want to be?
- What values matter most to me—compassion, justice, integrity, community?
- How can I embody those values, right here, right now?
You may not be able to fix the world. But you can show up with courage, kindness, and purpose. You can be a steady, grounded presence for others. You can take action not from panic, but from principle.
This is the heart of Acceptance and Commitment Therapy (ACT), one of the frameworks I often use in therapy: aligning your actions with your values, even when things feel uncertain or hard.
In a divided, noisy, and often painful world, calm may feel elusive. But peace is not the absence of chaos—it’s how you hold yourself within it.
So breathe. Come back to this moment. Zoom in. Reframe. Act with intention. And trust that even your smallest acts of grounded, values-based living matter.
Because they do.
:), Susan Reimers, JD/LICSW
TRANSCENDENT MENTAL HEALTH 