External crises as constant stress

Humans are social beings. We have the ability to feel connected to others – even if we don't know them personally. When we hear or see that suffering is happening somewhere, it affects us. Whether it's a natural disaster on the other side of the world, a war in Europe or a personal tragedy in our neighbourhood, knowing about the plight of others does not leave us unscathed. In this context, psychology refers to secondary traumatisation. Simply witnessing events through news reports, images or stories can trigger physical and emotional stress reactions – from sleep disorders and inner turmoil to persistent feelings of anxiety.

A striking example of this is the climate crisis. It is not only an ecological challenge, but has long since become a psychological one as well. An international study by the University of Bath shows that almost 60 percent of the young people surveyed feel ‘very or extremely concerned’ about the consequences of climate change. This concern now has its own name: climate anxiety. It refers to a mixture of fear for the future, sadness about the loss of nature and biodiversity, and the paralysing feeling of being unable to influence events. For many young people, this fear becomes a constant companion that can sap motivation and undermine hope.

The psychological consequences are even more immediate in the case of wars and refugee movements. The war of aggression against Ukraine has not only plunged the people in the crisis region itself into existential distress, but has also left psychological scars far beyond. In Germany, too, many people report increased inner tension, fear of an escalation or even an expansion of the conflict. Added to this are feelings of guilt: the oppressive awareness of living in safety while others are fighting for their survival. Such feelings are by no means irrational – they reflect our human capacity for empathy. But under prolonged stress, they can become a real psychological challenge.

The coronavirus pandemic provides a third example. Hardly any other event in recent history has shown so clearly how much a prolonged state of emergency can sap mental resilience. Suddenly, familiar life was overshadowed by contact restrictions, uncertainty and constant concern for health.

For many people, the pandemic meant months or even years in a state of latent alertness. As a result, even after the acute crisis has subsided, many still feel more vulnerable, less resilient and more easily overwhelmed years later.

These examples make it clear that external crises are more than just headlines. They have a profound effect on our emotional experience and can manifest themselves as a permanent stressor in everyday life. The feeling of living in a world that has become unpredictable and dangerous shapes our thoughts, feelings and actions – even if we are not directly affected at first glance.

The psychological mechanisms behind it

There are various reasons why external crises affect us so deeply – biological, social and emotional. Fear, for example, is not a flaw in our system, but an ancient survival mechanism. From an evolutionary perspective, it helped our ancestors to recognise dangers in good time and react quickly. This programme is still running in us today. The problem is that our bodies do not distinguish between an approaching predator and images of a natural disaster on a smartphone. The reaction is the same – increased alertness, inner turmoil, stress.

Added to this is the constant media presence. Never before in history have we been confronted with images of crises so continuously. Push notifications, live tickers, endless social media feeds – all of this creates a feeling of having to be on constant alert. Even when we go to work, eat with our families or want to relax in the evening, the state of the world reaches us unfiltered. The brain hardly gets a chance to take a break.

Another factor is the feeling of powerlessness. When faced with personal problems, we at least have the opportunity to take action: we can seek dialogue, make decisions or organise support. But when it comes to global crises, our ability to influence events is limited. We see the images, feel the concerns, but at the same time know that our individual contribution will make little difference to the big picture. This helplessness increases stress and can lead to resignation.

Finally, our social connectedness plays a central role. Empathy is one of our greatest strengths: it enables us to feel compassion and act in solidarity. But when we put ourselves in other people's shoes, we inevitably take on some of their feelings – including fear, grief and despair. In moderation, this is healing and human, but in excess it becomes a burden that can make us ill.

This shows that reacting to external crises is not an individual failure, but rather an expression of human nature. Our biology, media reality and capacity for empathy interact – making us both vulnerable and capable of solidarity.

Who is particularly at risk

Not everyone reacts to external crises in the same way. While some remain relatively calm and are able to consciously distance themselves, others quickly reach their psychological limits. Teenagers and young adults are particularly at risk. They are already in a phase of life that is characterised by questions of identity, belonging and the future. When global uncertainties such as climate change, wars or economic crises are added to the mix, they often feel doubly burdened. Concerns about their own future are intertwined with fears about the world as a whole – and can thus create a feeling of living in an uncontrollable reality.

People who have already experienced mental illness are also particularly vulnerable. Anyone who has ever struggled with depression, anxiety disorders or trauma carries this vulnerability into new crises. External threats can reopen old wounds or exacerbate existing symptoms. An already fragile balance can quickly become unbalanced again.

Another risk factor is high media consumption. People who constantly consume news without filtering it and without consciously taking breaks put themselves under constant stress. Constant exposure to dramatic images, headlines and comments means that the mind can hardly ever rest. ‘Doomscrolling’ – endlessly scrolling through negative news – can itself become a form of psychological stress.

Finally, people who have a direct or indirect connection to crisis regions are also particularly affected. Those who have family or friends in a war zone often live in constant fear for their safety. But even an emotional or cultural connection is enough to feel directly affected. Every new report, every image can then trigger a wave of fear and grief.

These examples show that the impact of external crises does not affect everyone equally. It depends on stage of life, previous experiences, media consumption and personal connections. Awareness of this helps to provide targeted support to particularly vulnerable groups and show them ways to better cope with stress.

The ‘emergency kit for the mind’: strategies for everyday life

Even if we cannot prevent external crises, it is up to us how we deal with the feelings they trigger. It is not about shutting ourselves off or looking away – it is about consciously managing our own attention and energy.

Checklist: 6 ways to maintain inner balance

1. Consciously rationing news

   • Fixed times for consuming news (e.g. in the morning and evening)

   • Turn off push notifications to avoid being constantly on alert

2. Practising media literacy

   • Look for reputable sources and avoid fake news

   • Consciously stop ‘doomscrolling’: if your timeline is no longer informing you but simply overwhelming you, it makes sense to take a break

3. Ground yourself

   • Short mindfulness exercises: counting breaths, body scan, consciously noticing five things in the room

   • Exercise in everyday life: walks, sports, yoga – proven stress relievers

4. Utilising social proximity

   • Talking to family, friends or colleagues helps to share your worries

   • Volunteering or donating can transform powerlessness into the ability to take action

5. Rituals for safety

   • Routines provide stability: fixed meal times, small morning or evening rituals

   • Keeping a diary: Writing down your worries provides relief

6. Accept help

   • Take warning signs seriously: insomnia, constant anxiety, exhaustion

   • Professional help: family doctors, psychological counselling centres, telephone counselling

Resilience instead of resignation

External crises repeatedly remind us how vulnerable our lives are. A natural disaster that destroys entire regions, a war that uproots millions of people, or a pandemic that turns everyday life upside down overnight – all of this shows that security can never be taken for granted. But amid these experiences of fragility, there is also another message: we humans have the ability to pick ourselves up again and again.

This ability is described by the term resilience. Resilience does not mean being unshakeable or invulnerable. Rather, it means that we can regain our balance after a setback – sometimes slowly, sometimes with detours, but always carried by the inner strength to keep going. Resilient people experience fear, grief or despair just like everyone else. The difference is that they find ways to deal with these feelings instead of letting them break them.

The path to resilience often consists of small steps. Sometimes it is the decision to take a break from the news for a few days and give your mind a rest. Sometimes it is a conversation with a trusted person that reminds us that we are not alone. Everyday routines can also provide an anchor: a walk in nature, consciously pursuing hobbies or sticking to a fixed daily routine. Such seemingly insignificant actions act as building blocks that together form a stable foundation.

Mutual support is also crucial in this regard. Resilience arises not only in individuals, but also in communities. When we are there for each other, listen to each other, offer comfort or simply endure together, the burden becomes lighter. Especially in times of global uncertainty, these networks of family, friends and neighbours provide indispensable support.

Resilience is therefore not a fixed trait that you either have or don't have. It is a dynamic process that can be learned, strengthened and nurtured. Every small step – whether it's taking a conscious break, spending an hour offline or sharing your worries with others – is an act of self-care and, at the same time, a sign of strength. In this way, the experience of uncertainty does not lead to resignation, but rather to the opportunity to rediscover your own inner strength.

Sources & further links

• Hickman, C., Marks, E., Pihkala, P. et al. (2021). Climate anxiety in children and young people and their beliefs about government responses to climate change: a global survey. The Lancet Planetary Health.

• Bundeszentrale für gesundheitliche Aufklärung (BZgA): Psychische Gesundheit & Stressbewältigung.

• Aktionsbündnis Seelische Gesundheit: www.seelischegesundheit.net

• Telefonseelsorge Deutschland: www.telefonseelsorge.de

• WHO-Bericht (2022): Mental health and COVID-19: early evidence of the pandemic’s impact.