Balancing Awareness and Hope in a Time of Uncertainty

If we were to take a snapshot of today’s world based on major news headlines, we might see:

• “Children evacuated from Gaza for medical treatment”

• “Combative Trump vows to press an unrelenting agenda”

• “Why TikTok’s influence worries Europe”

• “Russia-Ukraine war: List of key events, day 1,105”

These stories capture the turbulence of our times—global conflicts, political uncertainty, technological concerns, and environmental threats. Historians and researchers continue to debate whether the 21st century is truly the most peaceful time in history, but for those living in this moment, the weight of these challenges feels deeply personal.

Young people, in particular, stand at a crossroads—one foot in the bubble of childhood, the other in the structured world of socialization and responsibility. They often serve as a reflection of our society’s emotional well-being, and today, they are experiencing record levels of anxiety and depression. With new challenges like social media, AI, and the climate crisis looming over their futures, it’s understandable that they feel uncertain about where the world is headed.

The anxiety and sadness are valid. If you feel deeply for others and the state of the world, it can be overwhelming to hold all that weight in your heart as you go about your daily life.

What Do We Do With the Weight of the World?

The Greek Stoic philosopher Epictetus, who spent his youth as a slave and later became a revered teacher and freed man, once said:

“The more we value things outside our control, the less control we have.”

With an endless stream of distressing news and social media updates, it’s easy to feel trapped in a cycle of negativity. Staying in that echo chamber can rob us of our agency and hope. Instead, we must find a way to balance being informed with staying hopeful, connected, curious, and inspired, because that is where change begins. A helpful place to start is by recognizing our common humanity—a concept at the core of self-compassion theory.

The Power of Common Humanity

Sometimes it can feel like we are the only person experiencing or noticing something in the world, and that can only intensify our worries and sadness. However, common humanity refers to the concept that we are never truly alone in our struggles.

• Thousands—if not millions—of people are feeling similar emotions or experiencing similar situations around the world.

• All humans experience pain and suffering in some form, though the details may differ.

• Knowing that others (known or strangers) understand our pain helps us feel less alone and allows us to extend compassion toward both ourselves and others.

By acknowledging this shared experience, we can step outside our isolated fears and into a mindset of connection, support, and resilience. We can seek support groups, reconnect with an old friend, or explore places in our communities where we might find other sensitive beings or like-minded people.

Mindfulness: The Power of the Present Moment

Anxiety often convinces us that the future will be bad, while depression tells us there’s no point in trying. But in reality, the only certainty we have is this present moment.

Mindfulness—the practice of being fully present—helps us refocus our energy on what is real and tangible right now:

• Feeling the sun warm your cheeks on a park bench

• Sinking your feet into cool fresh grass

• Kneading aromatic dough into something comforting for your belly

• Wiping dust from a window to see more clearly, as you hear birds sing outside

These small sensory moments of calm or joy serve as an antidote to the noisiness of modern life. They don’t erase the world’s problems, but they allow us to recharge and regain clarity so we can show up for ourselves and others with strength.

Looking for the Helpers

Fred Rogers, a beloved figure in American childhood education, once shared a lesson from his mother:

“Always look for the helpers.”

When he would see scary things in the news as a child, his mother would always try to redirect his attention towards the helpers. It was a message he continued to share to children like myself when he created his own childhood television program, wherein he encouraged us to seek out the people offering comfort, saving lives, and showing kindness—because while terrible things happen, good people are always there to balance the scale. This principle still applies today.

While global crises fill the news, there are also countless stories of people:

• Rescuing others from danger

• Creating innovations that improve lives

• Showing kindness in small but meaningful ways

A great way to shift focus is by visiting platforms like the Good News Movement, which highlights positive stories from around the world. Good things are happening everywhere—always.

Gratitude: Rewiring the Brain for Positivity

Gratitude is a conscious choice to notice and appreciate what is good in life, no matter how small. Research shows that practicing gratitude regularly can:

✔ Increase serotonin and dopamine (the brain’s “feel-good” chemicals)

✔ Boost the immune system

✔ Improve life satisfaction and relationships

Practical ways to incorporate gratitude:

• Write down three things you’re grateful for each day in detail

• Send a thank-you note to someone who has impacted you

• Share gratitudes with a partner or friend at the end of the week

• Mindfully engage with the things or people that bring you joy and appreciation

Our brains naturally have a negativity bias—an evolutionary survival mechanism that makes negative experiences stick more than positive ones. But the more we train ourselves to notice the good, the stronger that mental pathway becomes. Over time, we can learn to access the beautiful parts of life as easily as we do the difficult ones.

Final Thoughts: Embracing Both Reality and Hope

Yes, the world is complex and often overwhelming. Yes, we must stay informed and engaged. But we must also protect our inner world so we can continue to show up as resilient, compassionate, and hopeful beings.

We can do this by:

• Recognizing our common humanity and knowing we are not alone

• Practicing mindfulness to stay grounded in the present

• Looking for the helpers and focusing on the good happening around us

• Cultivating gratitude to shift our mindset toward balance and hope

Change is the only constant in time. We are always shifting and adapting, just as history moves forward. And in this shift, we have the power to choose what we focus on, how we engage with the world, and how we care for ourselves and others. In the end, the key isn’t to ignore reality—it’s to embrace both the struggle and the beauty that coexist within it.

References & Further Reading

1. Epictetus. Discourses and Selected Writings. Penguin Classics, 2008.

2. Neff, Kristin. Self-Compassion: The Proven Power of Being Kind to Yourself. HarperCollins, 2011.

3. Rogers, Fred. The World According to Mister Rogers: Important Things to Remember. Hachette Books, 2003.

4. Gilbert, Paul. The Compassionate Mind: A New Approach to Life’s Challenges. New Harbinger Publications, 2010.

5. Fredrickson, Barbara. Positivity: Top-Notch Research Reveals the 3-to-1 Ratio That Will Change Your Life. Crown Publishing, 2009.

6. Hanson, Rick. Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony, 2013.