Summary: Anxiety is on the rise — and with it, the need for individual and organizational resilience. This blog offers five simple, science-backed strategies to interrupt negative thinking patterns, boost mood, and increase your brain’s capacity to respond effectively to stress. From regulating media habits to adopting comfort rituals, these tips help employees and teams better manage uncertainty.
If you’ve been communicating with the outside world lately, you’ve likely noticed an increase in general fear and angst. As someone who’s dealt with chronic anxiety for years, this is a familiar mental pattern. It can often look like this:
Hmm, that’s a concerning piece of news.> Should I be worried? Yes. Yes, I should. > Actually, there are LOTS of things to worry about > THE WORLD IS THE WORST IT’S EVER BEEN!
Your brain is creating layers of inference based on the interpretation of one event, or in this case, news story. Once we have our inferences, confirmation bias kicks in and we seek out other cues to reinforce these perspectives. Soon, you’re stuck in a spiral of negativity.
This blog offers five simple tactics to interrupt the cycle.
Note: if anxiety is causing you acute mental distress or physical symptoms (racing heart, trouble sleeping), please consult a mental health professional.
Why resilience and anxiety management matter in 2025
Anxiety is no longer just a personal issue — it’s a performance issue. According to a 2025 Workplace Stress and Burnout report, over 80% of workers experience stress at work. And 12 billion workdays are lost worldwide due to depression and anxiety, costing the global economy an estimated $1 trillion each year.
Resilience training equips people with the tools to move through anxiety, respond rather than react, and stay grounded in uncertainty. Share these five simple resiliency strategies with your team to help bring down individual anxiety levels.
5 strategies to reduce anxiety
1. Regulate media consumption
Studies show that exposure to negative news impacts anxiety, sadness, and personal worries. The reality of our media environment today is that there is always another depressing article to read. It’s easy to get pulled in and hop from article to article, interpreting the volume of information as a sign that something is a really big deal.
If you don’t want to go full avoidance, try picking a trusted news source and creating a ritual for when you check. For example, you could check while you wait for your coffee to brew, or set a timer once you open the browser. Any time works except…
2. No news naked
Initial conditions matter, and if you go into fight or flight mode first thing in the morning, you’ll likely spend the rest of the day fighting to get out of that mode (cortisol is a hellava hormone). Same thing when you’re trying to sleep. Anxiety and sleep are intimately tied: anxiety reduces sleep, and sleep deprivation increases anxiety.
To ensure a strong start and end to the day, I’ve adopted a “no news naked” approach. That means not looking at my phone until after I’m dressed, and no phone after I’m changed for bed.
3. Balance your inputs
Find sources of good news – this could be focusing on certain stories, connecting with family and friends, or even finding good sources of news within yourself with something like a gratitude journal. You can take it one step further by sharing that good news, which can create an even stronger positive psychological effect.
A source I love is Reddit uplifting news – it reminds me that there’s a lot of good stuff going on, even if it’s not in the headlines. Case in point, the humpback whale population is bouncing back!
4. Do a physical and mental status check
Acute stress, fatigue, and changes in routine mean your brain is going to follow the path of least resistance, which is negativity. Note when you’re not in an optimal state, so you avoid taking these reactions too seriously.
5. Double down on comforting rituals
I’m referring to the things that make you feel good long-term (not doubling the amount of ice cream you eat). For me, that’s exercise. In times of stress, it’s easy to feel like these things are “low priority” when the opposite is true. So, when I’m stressed, I’ve learned to make an extra point not to skip the gym, and my brain thanks me for it.
Final thought
Even practicing one or two of these resilience tools can shift your mindset from spiraling to steady. They’re simple — not simplistic — and they work. And on the really tough days? There’s always that extra scoop of ice cream.
Frequently Asked Questions
What’s the connection between resilience and anxiety?
Resilience is the ability to bounce back from stress. Managing anxiety is one part of building resilience, helping people feel more in control and capable during uncertainty.
Why is media regulation important for mental health?
Constant exposure to negative headlines can increase anxiety and trigger a threat response. Setting boundaries around media helps your brain regain focus and calm.
How can I use rituals to reduce stress at work?
Rituals — like movement, reflection, or even making tea — signal safety and control to the brain. When practiced consistently, they help stabilize mood and improve adaptability.
Is positive news really effective at reducing anxiety?
Yes. Studies show that exposure to good news activates reward circuits in the brain, improving mood and countering negativity bias. Sharing good news also builds team morale.
Where can I learn more about resilience skills?
LifeLabs Learning offers resilience training that helps teams and leaders develop resilience through practical tools, including change management, learning extraction, and adaptive routines.
