A relentless stream of distressing headlines and social media posts can make it difficult to feel emotionally grounded. Dr. Ewune Ewane, PhD, is a licensed clinical psychologist, published author, and founder of Exuviate Psychological Health Services, PLLC, and Minds Over Melanin, Inc. With more than a decade of experience in clinical, health, and addiction psychology—including work at MD Anderson Cancer Center, the National Institutes of Health, and the Substance Abuse and Mental Health Services Administration—she helps people navigate psychological challenges with scientific rigor and cultural responsiveness. Her workbook, Open: Guidance and Reflections for a Transformative Therapeutic Journey, offers guided exercises to support reflection and change.
How can people stay emotionally grounded when news and social media feel overwhelming?
Dr. Ewane: If the state of the world is weighing heavily on you, there is nothing wrong with you. Your emotional response is not a weakness; it’s your humanity speaking. Emotions are messengers, not malfunctions. The first step toward grounding is setting intentional media boundaries. Choose specific times of day to check news and social media, because unstructured, unlimited consumption can contribute to emotional dysregulation.
You can also create a “news diet” by choosing one or two trusted sources and stepping back from the rest. When distressing content reaches you, pause and ask: Is this happening to me right now? Is there anything I can do about it today? If not, what is one thing within my control right now? That can bring your attention back from global overwhelm to present-moment agency. Finally, follow distressing content with something restorative. That isn’t avoidance; it’s an intentional effort to create balance.
What are small, evidence-informed habits that can support mental well-being during periods of uncertainty?
Dr. Ewane: Start with your breath. Slow, deep breathing can help signal safety to the nervous system. Breathe in slowly through your nose, hold for a few seconds, and exhale slowly for five seconds; repeat for ten cycles. You can also try a “Worry Window”: set aside 15 minutes each day for worrying. When anxious thoughts arise outside that time, write them down and return to them during your designated window.
Pair that with a daily gratitude practice. Each morning, write down three specific moments you’re grateful for. These are accessible tools that Open was designed to help people develop and sustain. Small, intentional habits practiced consistently can support lasting psychological health.
What does Open offer people who want to make a change but aren’t sure where to begin?
Dr. Ewane: Open: Guidance and Reflections for a Transformative Therapeutic Journey was designed for people who know something needs to change but aren’t sure where to start. It offers science-informed reflections and guided exercises to help turn uncertainty into clarity and self-discovery into meaningful change. It can be a starting point for reflection, and when someone is ready to seek therapy, the workbook includes a chapter about finding a therapist and assessing whether they may be a good fit.
Dr. Ewane’s message is a reminder that caring for our mental health does not require having every answer or eliminating every source of stress. Sometimes, meaningful progress begins with a conscious pause, a deeper breath, or the decision to focus on what we can control. Through her clinical work and Open, she encourages readers to approach themselves with patience, curiosity, and compassion as they navigate uncertainty. Emotional well-being is not about never feeling overwhelmed; it is about developing the tools to move through difficult moments with greater awareness, resilience, and intention.
Be sure to visit the Website for Dr. Ewane!
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