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Grounding: The First Step to Calm in a Chaotic World

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  Published in Politics and Government on Sunday, November 30th 2025 at 19:11 GMT by Newsweek

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How to Stay Grounded and Grateful in the Midst of Chaos
An in‑depth look at Newsweek’s 2024 guide on resilience, gratitude, and calm

When the world feels like it’s spinning too fast, finding even a moment of calm can seem impossible. Newsweek’s article “How to Remain Grounded and Thankful Amid the Chaos” (https://www.newsweek.com/how-to-remain-grounded-and-thankful-amid-the-chaos-11117979) argues that the key to weathering turbulence—whether it’s a global pandemic, political unrest, or personal upheaval—lies in a few deliberate, research‑backed habits. The piece weaves together expert commentary, scientific studies, and everyday practices to create a roadmap for cultivating resilience.

The Landscape of Modern Chaos

The article opens by sketching the multifaceted nature of contemporary stressors. Newsweek cites recent data on the “pandemic‑plus” mental health crisis, noting that a 2023 survey by the American Psychological Association found that 58 % of respondents report heightened anxiety levels since COVID‑19. Climate‑change news, geopolitical conflicts such as the ongoing Ukraine war, and the relentless pace of social media all compound this feeling of being “overwhelmed.” The author stresses that, while these events are largely outside individual control, how we respond to them is not.

Grounding: The First Step Toward Calm

Grounding, the article explains, is the practice of anchoring yourself to the present moment. Dr. Sara McCall, a clinical psychologist who appears in the piece, recommends simple, tactile exercises—holding a cold glass of water, feeling the texture of a tree bark, or taking a short walk and noting each step—to reconnect with the body and cut the cognitive spiral of worry. She draws on research from the Journal of Clinical Psychology showing that grounding reduces cortisol levels in high‑stress individuals.

Newsweek also ties grounding to the neuroscience of “bottom‑up” versus “top‑down” processing. By focusing on immediate sensory input, the brain shifts from the amygdala‑driven “fight‑or‑flight” mode to the prefrontal cortex’s executive functions. The article includes a short video clip of a guided grounding meditation, sourced from the popular mindfulness app Insight Timer (linked in the piece).

Gratitude: A Psychological Antidote

The second pillar of the article is gratitude. A 2018 meta‑analysis in Psychological Bulletin found that individuals who practiced daily gratitude reported higher life satisfaction, better sleep, and stronger immune systems. Dr. Megan Hayes, a neuroscientist at Stanford, points out that gratitude activates the brain’s reward circuitry, releasing dopamine and oxytocin—chemical compounds that foster bonding and well‑being.

Newsweek offers three simple gratitude practices:

1. The Gratitude Journal – Write down three things you’re thankful for each day. The article links to The 7‑Day Gratitude Journal by the nonprofit Gratitude Movement, a printable PDF that helps structure the exercise.
2. The Appreciation Letter – Compose a handwritten note to someone who has made a positive impact on your life. Dr. Hayes notes that this activity boosts empathy and nurtures social connections.
3. Mindful Listening – During conversations, consciously listen for the “thank you” moments. This trains the brain to notice positivity even in mundane interactions.

Reducing Information Overload

Newsweek underscores that staying informed is crucial, but constant bombardment of doom‑labeled news can erode mental resilience. The article cites a 2022 study from Nature Human Behaviour showing that limiting news consumption to 30 minutes a day can improve mood scores by up to 20 %. Tips for managing media intake include:

• Scheduled News Windows: Designate specific times in the day (e.g., morning brief, evening recap) for news updates.
• Curated Sources: Follow a mix of local and global outlets that are fact‑checked and offer balanced reporting. The article links to a list of “Trusted News Sources” curated by the Pew Research Center.
• Tech‑Free Zones: Designate smartphone‑free periods—especially before bedtime—to allow the mind to wind down.

Building a Resilient Routine

The guide stresses the importance of consistent habits. Dr. Daniel Kim, a sleep specialist, explains how sleep is the “reset button” for emotional regulation. A stable sleep schedule, the article argues, enhances the effectiveness of grounding and gratitude practices. Other routine recommendations include:

• Morning Movement: A 10‑minute stretch or yoga flow helps circulate energy.
• Mid‑Day Pause: A 5‑minute breathing exercise, using the 4‑7‑8 method, can re‑center attention.
• Evening Reflection: A nightly review of the day’s positives, paired with a light gratitude journal entry.

Community and Volunteering

One section of the article, linked to a separate Newsweek piece titled “The Power of Giving: Volunteering as a Tool for Mental Health”, discusses how altruistic actions foster a sense of purpose and belonging. Dr. Riya Patel, a community psychologist, highlights that even small acts—such as delivering groceries to an elderly neighbor—can activate the brain’s “helper’s high.” The linked article provides resources for local volunteer opportunities, including the VolunteerMatch platform and regional food‑bank listings.

Acknowledging Limitations and Seeking Help

The article does not shy away from the fact that external stressors can become overwhelming. It provides clear guidance on when to seek professional help: persistent anxiety, depressive symptoms, or a sense of hopelessness. A list of licensed therapists, crisis hotlines, and the online therapy platform BetterHelp (linked in the article) offers immediate avenues for support.

Conclusion: The Power of Small, Consistent Acts

In sum, Newsweek’s feature presents a compelling, evidence‑based framework for maintaining equanimity in turbulent times. Grounding keeps you anchored to the present; gratitude re‑wires the brain toward positivity; media mindfulness protects against emotional fatigue; and routines establish stability. When combined with community engagement and, when necessary, professional help, these practices create a robust shield against the psychological wear of modern chaos.

Whether you’re juggling a career, caring for family, or simply navigating daily life amid global uncertainty, the article reminds readers that the most powerful antidote to chaos lies in our own hands—through mindful attention, thankfulness, and purposeful action.