The Anxious Perfectionist’s Guide to Coping When the World’s on Fire
Listen, the world’s on fire (figuratively… sort of), and most of us are struggling in one way or another. And if you’re an anxious perfectionist, this is probably challenging you in both new and familiar ways.
Between the news cycle, the hate, the economy, the climate crisis, and everything else—it’s a lot. As a therapist who works with anxious perfectionists, I know the instinct is often to try to control all the things. But I also know it’s just as likely that you’re feeling completely overwhelmed and burned out by it all. Maybe you’re shutting down and burying your head in the sand (only to come back up, panic, and repeat). Or maybe you’re still doing a lot (or as much as you can manage) but feeling guilty for not doing “enough” either way.
And honestly? I get it! I’m not immune to this either. But I’ve been helping a lot of my clients navigate this, and using many of the same tools myself.
Permission to be Gentle with Yourself
Between the pressure to do it all (and to do it all “right”) and the guilt that comes with feeling like you haven’t done “enough” (spoiler: it’ll never feel like enough, because there will always be more you could technically do), it’s exhausting. Just taking in what’s going on in the world is already a lot. So, is it any wonder you’re losing steam?
If you’re honest with yourself, has beating yourself up for not doing enough, or just for feeling overwhelmed and out of control, actually helped? Or is it making everything feel harder?
With everything going on right now, you don’t need your inner critic piling on. What you probably need is a gentler, more supportive voice—one that reminds you you’re human, you’re doing the best you can, and it’s okay to take things at your own pace. Leaning into self-compassion can be a powerful tool during chaotic times. It helps you stay grounded, honor your limits, and find the balance between rest and action without burning yourself out. Self-compassion isn’t permission to disengage forever—it’s about knowing when to take a step back so you can keep going.
Therapist-Backed Tools for Navigating the Chaos
I shared some relevant tips in this post-election blog, many of which you can still practice now. Some things here might be new, and some will sound familiar. Whether you’re feeling the urge to act or you’re deep in burnout (or going back and forth between the two), here are some ways to cope:
Minimize news and social media
I’m sure you’ve heard it before, but it’s worth repeating. Staying informed is important—but the 24/7 news cycle and social media algorithm tend to bring a constant sense of doom, which isn’t great for your nervous system. Work on finding a balance that allows you to stay aware without feeding into the spiral. Instead of avoiding altogether, plan to engage intentionally—maybe only at certain times of the day, or with limits on how long you’ll engage.
Seek out news sources with minimal bias
A lot of mainstream news is designed to keep your attention by feeding into anxiety and fear—which just feeds into the sense of chaos. Look for news sources that are a bit more balanced and a bit less panic-inducing (like some of the nonpartisan news sources out there). While it’s important to stay informed, we don’t need the constant fear spiral on top of everything else.
Intentionally seek out the positive
With all the negative out there right now, it’s especially important to balance that out by intentionally seeking out reminders of all the hope that still exists in the world. I often suggest that my clients have 2 separate social media accounts: one curated with content that feels good (think cat videos, wholesome memes, inspiring stories), and the other with the less fun, more informative stuff. You can also start taking mindful moments to notice things like the friendly neighborhood cat or people and communities looking out for each other throughout the world.
Let yourself feel what you’re feeling
Anger, fear, sadness, grief—whatever’s coming up for you right now makes sense. These are actually normal responses to what’s happening in the world. And pretending everything’s fine when it’s not usually doesn’t help. Letting some of those feelings come through (without letting them totally take over) can actually give you the motivation you need to do something meaningful. In fact, sometimes feeling angry or scared is exactly what pushes us to act.
Use “worry time”
This is a common CBT (and ACT) tool. Trying to force yourself to only think positively tends to be pretty ineffective. Instead, give yourself a designated 15–20 minutes each day to let the worries out. Write them down, talk them out, or just sit with them. Then do something grounding—maybe a breathing or gratitude exercise—to help shift gears. The rest of the day, remind yourself you have a time set aside for those worries.
Get curious about control
Ask yourself what you’re trying to control—and whether it’s actually helping or just draining your energy. Sometimes, anxious perfectionists stay busy as a way to cope. But constantly staying busy can actually take away some of your control, leaving you feeling even more burned out and disconnected from what really matters.
Find where you can take action—and set limits
Taking action is powerful, but you don’t have to do it all. Honestly. You may be used to taking it all on yourself, but change is a team effort. So, let yourself take steps that feel meaningful without overloading yourself. That could mean calling your representatives, donating to a cause, volunteering locally, or even just having a meaningful conversation with someone.
Identify your daily minimum
Perfectionists tend to think everything needs to get done, and that it needs to be done immediately. But most to-do lists are unrealistic (like I said earlier, there’ll always be more to do). To combat procrastination while also keeping yourself from over-functioning, try picking one (okay, maybe two or three if you need to) top-priority things for the day. Anything extra is just a bonus.
Just start somewhere
If you’re in total procrastination or avoidance mode because your brain tells you it’s not worth it if you can’t do it all perfectly or fix everything, this is your reminder that imperfect action is still action. Start with one small thing. It doesn’t have to be the “right” thing or the “biggest” thing. Just something. That first step can help you move out of the overwhelm and into action.
And hey, if you’re getting stuck deciding on where to start, you might want to read my blog post on navigating indecision.
Notice when you’re spiraling
When anxiety or perfectionism start taking over, pause. Don’t try to fight the thoughts—just shift your focus to your body or the present moment. What are you feeling? Where? Can you notice it without judgment? Practicing mindfulness in simple ways can help create space between you and the spiral.
Focus on your values
Trying to control the outcome of everything is a pretty direct route to burnout, disappointment, and frustration. Instead, refocus to whether you’re acting in line with your values. This keeps you focused on what matters to you, even when things don’t go perfectly.
Make space for fun
Yup, even now! Actually—especially now! Joy is a radical, powerful experience, especially for those with marginalized identities (including women). Rest and play are ways to reclaim a sense of power, ground you, and help you recharge so you can keep going.
Care for your mind and body
You know the saying “you can’t pour from an empty cup”? Sure, it’s cliché, but it’s used all the time for a reason. If you’re not fueling yourself—nutritionally, emotionally, physically—it’s going to be a lot harder to keep showing up for everything else. True self-care is a necessity (and it doesn’t hurt that it is something meaningful we can control right now!).
A Final Note
In a time that feels like the world’s on fire, we all need support and gentleness—yes, that includes you! If you’re feeling overwhelmed, burned out, or like you’re not doing “enough,” you’re not alone.
Remember that you don’t have to do it all (despite what perfectionism and anxiety may be telling you). You’re allowed to take breaks, to feel your feelings, to not have the perfect plan or approach. You’re also allowed to take small, meaningful steps. And there are ways to move through this that don’t require shutting down entirely or burning yourself out to make a difference.
When you’re ready, even starting with one small thing from this list is enough.
Feeling Overwhelmed? Therapy for Anxious Perfectionists in New York Can Help!
If the state of the world has you feeling overwhelmed, stuck, or like you should somehow be doing more—you’re not alone. As a Licensed Mental Health Counselor and therapist for perfectionism, I help people untangle the pressure to show up perfectly in an imperfect world. Therapy for anxious perfectionists in New York can support you in navigating the overwhelm, reconnecting with your values, and finding a more sustainable path forward (one that doesn’t involve burning out just to feel like you’re doing “enough”).
Learn more about me and my services
You don’t have to fix everything. But you do need space to start showing up in a way that feels right for you.
Other Therapy Services at Balanced Connection Counseling
Perfectionism rarely exists on its own. It often overlaps with anxiety, burnout, and people-pleasing, especially in times of stress. That’s why I offer more than just Therapy for Anxious Perfectionists. I also provide Therapy for Anxiety, Therapy for Burnout, and Therapy for People-Pleasing. Whether you're deep in the spiral, totally shut down, or just tired of holding it all together, therapy can give you space to exhale, reflect, and realign.
If you’ve been feeling exhausted by the weight of it all, therapy can be a place to come back to yourself. You’re allowed to care deeply—and still take care of you.
About the Author
Adina Babad, LMHC-D, is a Licensed Mental Health Counselor providing online therapy for anxious perfectionists across New York. Through her warm, direct, and deeply compassionate approach, Adina helps women untangle the pressures of perfectionism, people-pleasing, and burnout—so they can stop performing and start living in a way that actually feels like them. Drawing from both professional training and personal experience, she specializes in helping insightful, self-aware individuals translate all that reflection into meaningful change. If you’re struggling to cope when the world’s on fire, Adina offers a space to explore that overwhelm without judgment—and to begin navigating it with more clarity and confidence.