The world can feel incredibly heavy sometimes, especially in times of political turmoil and economic uncertainty. It’s difficult enough to navigate life when things are stable, but when systems feel like they’re crumbling, when leaders make choices that seem out of touch with real struggles, and when the cost of simply existing continues to rise, it can feel overwhelming—like you’re caught in a storm with no shelter in sight.

For neurodivergent individuals, this weight can be even heavier. The unpredictability of the world clashes against the need for stability, routine, and clarity. The noise of misinformation, the sensory overload of constantly shifting news cycles, and the pressure to “adapt” to a world that doesn’t always accommodate different ways of thinking and processing—it can be exhausting. There’s an added layer of difficulty when trying to find employment, manage executive dysfunction in times of crisis, or even just process the emotional toll of it all.

So, how do you cope when so much feels out of your control?

Focus on Your Circle of Control

It’s easy to get lost in the sheer scale of everything that’s wrong. But while you may not be able to single-handedly fix the economy or shift political landscapes, you can control the small things in your daily life. Building small, sustainable routines—no matter how simple—creates stability when the world feels chaotic. Even if it’s just making your bed, taking your meds, or setting a time to breathe and check in with yourself, these small things matter.

Limit the Doom scrolling

Yes, staying informed is important, but there’s a fine line between being informed and drowning in negativity. Curate your news intake—set time limits, follow sources that provide constructive solutions, and give yourself permission to step away. The world keeps spinning whether you’re plugged in or not, and your mental well-being matters.

Find Community (Even in Small Ways)

You don’t have to navigate this alone. Whether it’s online spaces where you can be yourself without judgment, neurodivergent-friendly communities, or even one friend who gets it, connection is crucial. In times of uncertainty, finding people who validate your experiences can be grounding.

Allow Yourself to Feel, Without Guilt

You don’t have to be productive every second of the day. You don’t have to “push through” as if things aren’t hard. If you’re exhausted, anxious, or struggling to function, that’s a completely valid response to a difficult world. Rest is resistance, too.

Create Safe Spaces

Whether it’s a quiet corner in your home, a playlist of comforting sounds, or a hobby that brings you joy, having a refuge—physically or mentally—can help when things feel too much. Sensory-friendly environments, even in small ways, can help regulate the overwhelm.

Take Small Actions Where You Can

Feeling powerless can be one of the hardest parts. But small actions—whether that’s voting, supporting mutual aid efforts, advocating for yourself in the workplace, or simply practicing kindness—can create ripples of change. Even if it doesn’t fix everything, it reminds you that you do have an impact.

Give Yourself Grace

Existing is enough. Surviving is enough. You don’t have to have all the answers, and you don’t have to have it all figured out. You are not a failure for struggling. You are doing the best you can in an unpredictable world, and that in itself is an act of strength.

It’s okay to be tired. It’s okay to not have a solution for everything. But you are not alone in this, and even in the darkest times, there is still warmth, still hope, still people who care—including me.