In our current climate, it feels inevitable that our days start by checking our phones before we even get out of bed and hours later, still scrolling through one distressing headline after another. Staying informed matters but the burnout from the news and other social media can quietly wear on both our minds and our bodies causing loud impacts. There is a balance in these uncertain times that can help us to feel informed and yet not burned out.

Our response to stress has evolved over time to protect us from immediate physical danger. When the body perceives a threat, it releases stress hormones like cortisol and adrenaline that help us react quickly. The problem is that our nervous system doesn’t differentiate well between physical threats and constant news alerts. The result? A prolonged stress response that is meant to be temporary instead becomes the baseline for people’s daily lives. This chronic stress instigates higher blood pressure, disrupted sleep, digestive problems, and weakened immunity. What happens during heightened times like these is larger groups and even the majority start to become consumed by this overwhelming dark cloud of stress.

One powerful, science-backed way to end the stress cycle is through movement and exercise. While people may not want to hear this, it’s true. From the leading research in clinical medicine to psychological care, it will take you one Google search to confirm this is a resounding fact. Physical activity doesn’t just make us feel better in the moment, it helps the body process and reset stress hormones. Research shows that regular movement can lower baseline cortisol levels, improve the body’s ability to recover after stress, and enhance mood by boosting endorphins and other feel-good neurochemicals on the regular, hence creating a more balanced lifestyle. This helps us feel calmer, more focused, and more resilient over time. However, it’s still helpful in acute situations and even used during intermittent times when you are feeling extra stress.

One study by the National Institute of Health (NIH. https://pmc.ncbi.nlm.nih.gov/) called “The Role of Physical Activity on Mental Health and Well-Being,”  found that being physically active, whether through aerobic activity like walking or through structured exercise such as fitness classes, can improve the way the body manages stress reactions. This movement positively supported mood and cognitive function and helped reduce fatigue and anxiety. It also supported that regular activity is associated with improved sleep and lower overall cortisol levels, further contributing to stress recovery and improved mental health.

Realistically, when we are dealing with extremes in our world, you don’t want to hear you need to suddenly become a marathon runner, and that’s not what’s suggested. Even modest movement like a brisk daily walk, gentle yoga, or dancing to a 20-minute playlist  with your kids creates a physical outlet for stress hormones and signals the body that the danger has passed. Setting aside even 20–30 minutes a day to move with intention isn’t about becoming an athlete, it’s about managing your life, health, and wellbeing.

Movement is just one piece of creating balance. Sometimes feeling overwhelmed can go beyond day-to-day stress and spill into deeper emotional distress. We see this in the results of overuse and misuse of substances and alcohol and the growing rate of depression. If current events feel like too much, you aren’t alone. Know that help is available and support is close to home too. You don’t have to carry these heavy feelings alone! Especially if you don’t have someone to speak with openly and freely. For immediate emotional support or crisis assistance in Orleans County, Vermont, you can:

  • Call or text 988: trained counselors are available 24/7 to listen, support, and connect you with local resources.
  • The Front Porch: On 235 Lakemont Road, in Newport, Lakemont Drive in Newport, we have a community-based space connected with Northeast Kingdom Human Services that offers supportive, non-emergency mental health care. Stop in for support 24/7 or call 802-624-4016.
  • Northeast Kingdom Human Services is a local resource that has connections to other opportunities for support: 802-334-6744.
  • For non-crisis support, Pathways Vermont offers a peer support line you can call or text at (833) VT-TALKS.

These services exist not because struggling is a sign of weakness, but because connection and support make us all stronger.

Staying informed should help us to feel empowered and yet it can be confusing and overwhelming. You can take initiative by also taking this information and combining your intention to stay informed with activity to protect your nervous system and reach out when you need to, so you don’t become burned out. Your health, and our community thrive when we care for ourselves and each other. May we all find ways to always keep the doors open be informed, not burned out.