Hey it’s Shanice, It’s the end of October, and if you’ve felt more tense than usual lately… you’re not alone. The world is loud right now. The news cycle doesn’t stop. The weight of war, inflation, political drama, shootings, layoffs—it all keeps coming.

You’re scrolling your phone late at night, looking for something to make you feel better but feeling worse instead.
You’re holding your breath in group chats, playing therapist at work, and trying to keep your household running.

And the thing is—you’re still showing up. For your kids. Your partner. Your coworkers. Your community. But inside? You’re exhausted. Anxious. Tense. Worried.

If that’s you, I want you to hear this:
You’re not broken. You’re human. And you’re not alone.

Why Do Anxious Women Carry So Much Emotional Weight

If you’re a woman who’s a caregiver, parent, or partner—especially if you were the oldest daughter or the “strong one” growing up—you’ve probably learned to live in a constant state of hyper-responsibility.

You were trained to over-function.
You were taught to hold it together.
And somewhere along the way, you forgot what it feels like to just be. To rest. To ask for help. To not know the answer.

Now, in adulthood, that early training turns into chronic anxiety, people-pleasing, and emotional burnout—especially during times of global uncertainty.

Your nervous system has never had a break.

Let’s talk about one of the biggest culprits of daily stress right now: doom scrolling.

It starts with good intentions—just catching up on news, social justice updates, or a parenting hack on Instagram. But 45 minutes later, your heart is racing, you feel emotionally overwhelmed, and you’re spiraling.

Doom scrolling tricks your brain into thinking that being more informed will help you feel more in control.
But in reality?
It often just floods your nervous system with more chaos.

And if you already struggle with perfectionism, anxiety, or feeling responsible for everyone else’s well-being? It becomes a cycle of worry, guilt, helplessness, and shame. You worry you’re not doing enough.
You feel guilty for turning away.
You feel helpless to fix anything.
You shame yourself for even needing a break.

That’s not peace. That’s survival mode.

You can’t fix the world. But you can build an inner world that’s steady, safe, and whole.

That’s what emotional security really means.
It’s not about being positive all the time.
It’s about feeling grounded even when things feel uncertain.
It’s about choosing presence over panic.

And yes—you can learn to do that.
Even if you’re a mom.
Even if you’re a partner.
Even if you’re carrying intergenerational trauma, parenting guilt, and high-functioning anxiety.

7 Ways to Feel Less Overwhelmed and More Emotionally Grounded

Here are a few ways you can begin cultivating inner peace—without needing a perfect life or a silent mind.

1. Pause Before You Scroll

Before you open Instagram or the news app, ask yourself:
“Do I want to feel more connected or more distracted right now?”
Choose what your nervous system truly needs—not what your habits reach for.

And if you still want to scroll, be vigilant about skipping content that looks like it’s going to cause you stress. The more you watch, the more the algorithm will show you.

2. Journal Your Anxious Thoughts (Not Just Your Gratitude)

Gratitude is powerful, but sometimes you need a safe place to spill your ugly thoughts. Try journaling the phrase: “Right now I’m afraid that…” and let it all out. That’s emotional detox. That’s nervous system relief.

3. Talk to Your Inner Child

If your anxiety feels intense, imagine speaking to the younger version of you.
Say: “I see you. I know you’re scared. I’ve got you now.”
You’ll be amazed how deeply your body responds when you feel emotionally held.

4. Let Your Feet Touch the Earth

Stand outside barefoot. Sit with your back against a tree.
Let the natural world remind your body: you are not in danger right now.
This is powerful grounding for women who live in their heads.

5. Say “No” Without a PowerPoint Presentation

You’re allowed to say no without overexplaining.
Protect your energy like it’s your most valuable asset—because it is.

6. Let Go of Being the “Strong One”

You don’t have to be the therapist friend.
You don’t have to carry it all.
You are allowed to fall apart—and be loved in the process. Don’t find good advice to give or solutions for someone else every now and then.

7. Get Help Without Guilt

Therapy, coaching, and support aren’t signs of weakness.
They are gifts to your family.
A grounded mom. A calm partner. An emotionally mature friend. A woman who feels whole? That energy blesses everyone.

Inner Peace Isn’t a Luxury—It’s Your Right

If you’ve been thinking…

• “I’m overwhelmed and don’t know where to start.”
• “I want to stop worrying but I don’t know how.”
• “I feel like I’ve lost myself in caregiving.”
• “I need to slow down but I feel guilty when I do.”

…then that’s your body and spirit asking for something different.

And you don’t have to figure it out alone.

At Freedom Psychotherapy & Wellness, we specialize in holistic therapy and burnout recovery for high-achieving, anxious women of color who are tired of holding it all together.

We help you heal the root—not just slap a band-aid on the symptoms.

Want to explore what that looks like? Book a free 15-minute consultation today and get matched with me or any one of our compassionate therapists.

It’s time to stop managing anxiety and start healing it.

Let’s get you grounded, connected, and back to yourself—one breath at a time.