War Outside, War Within — A QuickGuide to Staying Grounded

The prime-time news channels blaring flashy headlines with air raid sirens in the background… journalists screaming, narrating fictional stories like literature authors… messages everywhere asking you to stock up on emergency items like meds and first aid… WhatsApp groups buzzing with videos like “How to survive a nuke war” and “Nuclear fallout se bachne ke 3 tareeke dekhne na bhulein” …it’s a lot!

You see your parents and elders worrying about emergency funds, withdrawing cash, and stocking water bottles like it’s wartime. And amidst this external chaos, there’s another silent war brewing in our own lives- entrance exams, unstable jobs, anxious wait periods, boss’s ridiculous deadlines, that never-ending project list. You pause and ask: What do I even do?

You’re not alone. We’re all in this. And the inner conflict is real- when the outer world feels like it can tip into shambles any minute, how are we expected to keep functioning in our already-stressed lives?

How do you make sense when nothing makes sense?

Here’s a small list we put together – to ground you, stabilise your focus, and help you bring your attention back to yourself and your goals:

1. Trust trusted sources of journalism only- Gone are the days when we just switched on the TV to understand what’s going on. Nowadays, that adds more anxiety than clarity. Turn off the TV. Instead, read news articles from trusted national/global news platforms. Flashy videos with dramatic music create psychological noise. Reading instead of watching gives your brain room to process calmly.
2. Breathe – Yes, it’s cliché. But I can’t stress it enough. The need of the hour is to shift from our ‘Thinking Self’ to our ‘Observing Self’. This is the part of us that just notices, calmly and without reacting. The best way to do this is through meditation, and no, it doesn’t have to be complicated. Just close your eyes. Feel your breath. Sense the rise and fall of your chest. Scan your body from head to toe. If war thoughts, exam fears, or job stress pop up, acknowledge them, thank your ‘Thinking Self’, and gently come back to your breath. Even one minute of this helps. Motivation feels tough when everything’s overwhelming. So celebrate the tiniest wins. Our brains respond to incentives, and this helps create momentum.
3. Lean on your safe social circle- We’re social animals, no matter how introverted we feel. Just one safe person, someone who listens without judgment, is enough. Talk to them. Share what you’re feeling. When we realise our experiences aren’t unique, and that millions are going through something similar, it becomes easier to cope. Venting isn’t weakness, it’s survival.
4. Now that your mind is lighter, realign with your tasks. At this point, you might begin to feel that it’s not so bad. You’re not alone. It’s not the end of the world. Now is a good time to focus on what you need to do next- exams, job prep, results, projects, internships. Start by planning. Make a structure – a daily, weekly, or monthly plan that aligns with your larger goal. Don’t aim to conquer everything at once. Take small steps. Break it down. You’ll get there.
5. Chunk your tasks & set reasonable expectations – We are our own harshest critics. So be gentle. Use to-do lists. Try the Pomodoro method, 25 minutes of focused work, 5-minute break. Rinse and repeat. If 25 sounds like too much, even 10-minute sprints are okay. Add your rewards. The key is progress, not perfection.
6. Move your body, any movement counts – You might not feel like it. But do it anyway. Movement isn’t about fitness here, it’s about creating mental momentum. Whether it’s a walk, yoga, dancing, or even stretching around your room, daily movement lifts your mood, reduces anxiety, and makes your body feel capable. One easy trick? Play a song you love and walk around the room for the length of that song. That’s it. One song = one walk. Simple and effective.
7. Limit doomscrolling + practice digital boundaries – Scrolling endlessly through alarming headlines or panic-inducing videos can trap you in a loop of helplessness. Limit your news or social media time to 15-20 minutes a day. Mute WhatsApp groups if they’re overwhelming. Don’t forward messages that create more panic. And definitely don’t let your bedtime routine end with a deep dive into the apocalypse. Silence isn’t ignorance, it’s self-preservation.