Controlling What You Can in a World That Feels Out of Control
Navigating the Fear
Lately, the news feels relentless. If you watched our WTF podcast this week, you’ll know, it was A LOT.
Everywhere you look, there’s another crisis: war, climate disasters, cost-of-living struggles - and let’s not forget a certain orange, randomly war-mongery president looming in the background. It’s enough to make you want to bury your head in the sand. I get it - it’s overwhelming, scary, and exhausting.
As someone who’s spent years studying human behaviour and working with people to navigate life’s challenges, I know it’s completely normal to feel overwhelmed. Our brains are wired to pay attention to threats - it’s how we’ve survived as a species. But in today’s world, where threats seem endless, that survival mechanism can leave us stuck in a cycle of anxiety and helplessness.
The truth is, we can’t control most of what’s going on in the world. But that doesn’t mean we’re powerless. When life feels chaotic, it helps to focus on what we can control.
Here’s how I try to manage during times like these:
1. Focus on Your Sphere of Influence
One of the most liberating lessons I’ve learned is the importance of focusing on what’s within my control. It’s something I talk about a lot with my clients and in my book, Good Girl Deprogramming.
You can’t single-handedly solve climate change or end global conflicts, and you definitely can’t keep certain world leaders off social media. But you can take meaningful steps that align with your values. Donate to causes that matter to you. Show up for your community. Use your voice—whether that’s through voting, having tough conversations, or advocating for change.
These actions might feel small, but they add up. And more importantly, they remind you that you do have agency.
2. Set Boundaries with the News
It’s important to stay informed, but if you’re anything like me, it’s easy to fall into the trap of doom-scrolling. You tell yourself you’re just checking the headlines, and an hour later, you’re spiralling. Sound familiar?
I’ve had to learn to set boundaries around news consumption. Here’s what works for me:
Limiting how often I check the news each day.
Choosing sources that prioritise facts over fear.
Balancing the bad news with stories of hope and progress (because those do exist!).
This isn’t about sticking your head in the sand; it’s about protecting your mental health so you have the capacity to engage meaningfully with the world.
3. Ground Yourself in What You Can Control
When everything feels chaotic, I find comfort in focusing on small, tangible actions. For me, that might look like sticking to my daily routine, taking my son for a walk, or cooking a meal from scratch.
It sounds simple, but these small acts remind me that I’m still in control of my own choices. And when the world feels out of control, that’s incredibly grounding.
If you’re feeling overwhelmed, start small:
Take care of your body - move, rest, eat well.
Create moments of joy - call a friend, do something creative, or laugh at a silly TV show.
Tick off one small task that’s been weighing on your mind.
These aren’t just distractions - they’re acts of self-care that help build resilience.
4. Turn Fear into Action
Fear can be paralysing, but it can also be a powerful motivator. I’ve found that when I lean into my fear, it often points me toward what matters most.
If you’re scared about the future, ask yourself: What’s one thing I can do about this? It doesn’t have to be huge - small actions matter. Maybe it’s writing to your MP, volunteering, or even starting a conversation with someone who needs to hear it.
In my own life, I’ve learned that turning fear into action not only makes me feel less helpless - it also gives my fear a purpose.
5. Lean on Your People
One of the biggest lessons I’ve learned over the years is that we’re not meant to do life alone. When the news feels heavy, reach out to your people. Talk to your friends, join a group, or seek professional support if you need it.
The community we build around us is one of the greatest tools we have for staying strong. If you don’t know where to start, try asking someone you trust how they’re really doing - you might be surprised by how much you can help each other just by sharing what’s on your minds.
Letting Go of What You Can’t Control
You have to remember that some things are simply out of our hands. And as hard as that is to accept, there’s freedom in letting go of what you can’t change.
Instead, focus on what you can. It’s not about fixing the world overnight - it’s about doing what you can, where you can, with what you have.
When the world feels overwhelming, remember this: small steps matter. By focusing on what’s within your control, you reclaim your power. And that, my friends, is an act of quiet revolution.
I’d love to hear how you’re navigating these challenging times. What’s been helping you stay grounded?
And What Else is Happening?
1. Good Girl Deprogramming Podcast
There’s not an official ‘Good Girl Deprogramming’ podcast this week.
Andrea Newton interviews me as one of her speakers at her amazing event next month. You can listen in here.
Check out the details and secure your spot here: Actually, She Can. I hope to see you there!
2. WTF (Women Talking Facts)
As I already mentioned above - this week was AWFUL when it comes to misogyny.
Trump and his broligarchy buddies - Musk, Zuckerberg (who was caught perving at Lauren Sanchez’s boobs), the sentencing of the Southport killer Axel Rudakubana, the media (as always) and child marriage being legalised in Iraq...
It was heavy.
The FAFO of the week was this. The introduction of the 'Contraception Begins at Erection Act' as a way of highlighting all the ways the US government want to make laws concerning the bodies of women. Well done that Senator!
You can see where we’re hanging out next week and catch up with all previous episodes here.
3. International Women’s Day
International Women’s Day (IWD) is just around the corner, and it’s the perfect opportunity to inspire, empower, and create lasting change in your organisation/group. Whether you’re looking to ignite conversations about gender equality, build confidence in your team, or challenge societal norms, I’m here to help.
My workshops and talks are designed to break down barriers, spark personal growth, and give your audience the tools they need to step into their power. From uncovering the impact of societal conditioning to exploring the small, actionable steps that drive real change, my sessions are practical, inspiring, and a little bit rebellious.
Interactive workshops or keynote talks
Tailored to your audience, delivered in-person or virtually
From just £1,000 +VAT
Give me a shout if you have any questions at all.
That’s all from me this week!
Take care,
Mx