When Tragedy Strikes: Coping with Overwhelming News
Sometimes, the news hits too close to home — and even when it doesn’t, it can still leave us shaken. Like many of you, I’ve been struggling to process the recent heartbreaking events in Texas. The loss of so many lives, especially young lives, during what should have been a joyful summer memory, is simply devastating.
As an OB/GYN, I’ve had to walk with families through some of life’s most painful moments — the loss of a child, a difficult diagnosis, moments where words fail and hearts break. And while I’m not a therapist or mental health professional, I’ve learned a few tools over the years that have helped me and those I’ve cared for find some footing when the world feels upside down.
Here are some simple but powerful strategies that can help us care for our minds and hearts during dark times:
1. Name What You're Feeling
It might sound small, but giving your emotions a name — sadness, grief, anger, overwhelm, even guilt — can help you begin to understand and manage them. I’ve personally felt all of those in the past few days. Acknowledging them out loud (or on paper) is a first step toward healing.
2. Limit the Noise
Today’s 24/7 news cycle is relentless, and while staying informed matters, there’s a tipping point where more exposure becomes harmful. Try putting yourself on a “news budget” — 30 minutes in the morning, 30 minutes in the evening. Give your heart space to breathe.
3. Do What You Can, Where You Are
Whether it’s making a donation, volunteering locally, or simply checking in on a friend, taking action can restore a sense of control and purpose. Helping others helps us, too — it reconnects us to our shared humanity.
4. Practice Mindfulness
You don’t have to sit cross-legged or light incense to be mindful. It can be as simple as taking a few moments to focus on something good — a memory, your surroundings, or a peaceful moment. My own happy place? A few quiet days at the beach with my family.
5. Try Box Breathing
This easy breathing technique can calm your nervous system:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Pause for 4 seconds
Repeat for a few cycles — you may be surprised at how quickly it helps you feel more grounded.
6. Stick to Your Routine
It may feel trivial, but your daily habits matter. Routines give us structure and help us keep moving forward when our minds and hearts feel heavy.
7. Start Journaling
Putting your feelings into words helps you process them. It doesn’t have to be perfect. Just write what’s on your mind. Journaling can help clarify emotions and offer insights you didn’t realize were there.
8. Know When to Ask for Help
If you’re finding it too difficult to manage on your own, please seek professional support. There is no shame in asking for help — only strength. Whether it’s a therapist, a doctor, or a trusted spiritual advisor, having someone to talk to can make all the difference.
9. Stay Connected
Human connection is one of our most powerful forms of healing. Talking to someone — really talking — can ease your burden and create space for them to share, too. We all need each other, especially during times like this.
Final Thought:
We can’t take care of others unless we’re taking care of ourselves. If you’re struggling right now, know that you’re not alone. I hope these thoughts and tools offer a small lifeline. And if they help you, please share them with someone else who might need them too.
– Dr. Joe