03/03/2026
Dear you.
Yes- you.
Have you noticed yourself feeling more unsettled than usual?
Restless.
On edge.
Quietly anxious while watching the news or reading about recent events in the world.
War.
People being hurt.
Uncertainty about what comes next.
Perhaps you are worrying about the future.
Your children’s future.
The safety of the people you love.
If that is you, pause for a moment.
What you are feeling makes sense.
When the world feels unpredictable, the nervous system shifts into protection. It scans for danger. It prepares the body to respond. Sleep can become lighter. Thoughts can become louder. Emotions can fluctuate. You may notice irritability, low motivation, difficulty concentrating, or physical symptoms of anxiety.
This is not weakness.
This is your body doing its job.
And sometimes the intensity of the reaction is not only about the present moment.
Trauma does not disappear simply because time has passed.
It can live quietly within the body.
Current events can activate old memories of feeling unsafe, even if you cannot immediately connect the dots.
Maybe you grew up in instability.
Maybe you experienced conflict.
Maybe someone close to you did.
Maybe your work exposes you to the suffering of others.
Maybe your nervous system learned long ago that the world can change quickly.
When today’s uncertainty meets yesterday’s wounds, the response can feel overwhelming.
Do not ignore the signs. They are not flaws in your character. They are signals from your nervous system asking for care.
If you are a parent or carer, this is especially important. Children absorb far more than we realise. They sense tone, tension and repeated exposure to distressing conversations or media. They worry about safety too, even if they cannot articulate it.
Our role is not to completely shield them from reality. It is to offer balanced, age-appropriate information. To reduce unnecessary exposure. To prioritise safety and reassurance. To ensure their daily lives contain more stability than fear.
And that begins with us.
So, what might help?
• Limit repeated exposure to distressing media. Choose specific times to check updates rather than constant scrolling.
• Bring your body back to the present moment. Notice five things you can see, four you can feel, three you can hear.
• Slow your breathing. Inhale for four counts, exhale for six. Longer exhales help calm the nervous system.
• Speak to someone you trust. Regulation happens in safe connection.
Small, consistent actions can help settle an activated system.
Then gently ask yourself:
What do I need right now to feel grounded?
Who feels safe enough to talk to?
What would help my body settle?
If this feels heavier than you can carry on your own, reaching out is not weakness. It is strength guided by self-awareness.
You are not required to be strong at all times.
You are allowed to feel.
You are allowed to pause.
You are allowed to seek support.
Your response makes sense.
Your feelings are valid.
You are not alone in this.
And you do not have to carry it alone.
Eriola (Eri)
NQ Family Therapy Centre
