Carrying What Does Not Belong to Us

We are living in a moment of deep cultural upheaval. We are all navigating a storm of political polarization, social unrest, economic uncertainty, and global crises that seem to arrive one after another without pause. Newsfeeds scroll endlessly with tragedy and outrage. Conversations with friends, family, or coworkers can easily veer into emotionally charged territory. Even if we are not directly affected by every headline or policy debate, it often feels like we’re carrying the weight of it all on our shoulders.

This constant pressure is exhausting. It stirs up anxiety, stress, and even a sense of detachment from ourselves and others. Many of us are discovering that we’re not just carrying our own struggles—we’re also weighed down by struggles that aren’t even ours.

So how do we recognize these invisible burdens? How do we process the emotions that inevitably come up? And, more importantly, how do we learn to set those burden down and put the emotions in perspective—without becoming disconnected or indifferent to the world around us?

The Hidden Burdens We Carry

Humans are wired for empathy. We feel the struggles of those around us, often more deeply than we realize. In today’s tumultuous times, this wiring can backfire. Instead of connecting us in healthy ways, it overloads our emotional system. And I’m sure you noticed, we aren’t connected at all - we are divided, deeply. Some of the burdens we carry:

Inherited cultural expectations. Messages about success, productivity, identity, and belonging are absorbed from family, media, and society. These can weigh heavily, even when they no longer fit who we are.

Collective anxiety. Even if you’re not directly involved in every crisis, the sheer exposure to negative news can generate a constant background hum of fear and unease.

Other people’s emotions. When friends, coworkers, or family members express fear, anger, or hopelessness, we may unconsciously take on their emotions as our own.

The illusion of control. Many of us feel a pressure to “do something” about every cultural issue we encounter. When we can’t, it breeds helplessness and guilt. More often than not, it isn’t actually guilt you are feeling. Guilt stems from doing something wrong. Wishing you could do more than you are able is actually GRIEF, not guilt.

These burdens are invisible but real. They accumulate quietly, often without us noticing, until our minds and bodies react with signs of stress: racing thoughts, sleepless nights, irritability, fatigue, or detachment.

The Toll of Carrying What Isn’t Ours

Carrying too much—especially when much of it doesn’t belong to us—creates a cycle of strain that touches nearly every part of life.

• Anxiety becomes a default state, as the mind constantly scans for the next cultural “threat.”

• Stress tightens the body, leaving us tense, on edge, or physically unwell.

• Detachment can set in as a coping mechanism. When the weight feels unbearable, the mind checks out, numbing emotions to survive. But numbness comes at the cost of joy, connection, and meaning.

• Anger often emerges, sometimes misdirected. We might lash out at people close to us because of the constant friction of carrying so much.

It’s not weakness to feel these things. It’s simply what happens when humans carry burdens—especially those that don’t belong to us—for too long.

Recognizing What Is Yours (and What Isn’t)

The first step in processing cultural upheaval is learning to sort through the “bags” we carry. Some of them are truly ours to hold. Others belong to society, to history, to other people.

A few reflection questions can help:

• Is this problem something I can directly influence? If yes, it may be yours to carry. If not, it might be one to set down.

• Does this emotion belong to me? Sometimes we feel heavy without realizing we’ve absorbed someone else’s fear, sadness, or anger. Naming that can bring relief.

• Am I carrying this because of guilt or obligation? If so, it may be time to release it. Carrying burdens out of guilt doesn’t help anyone. Reflect if it is truly guilt, or like I mentioned earlier, grief.

Recognizing the difference between what’s yours and what’s not doesn’t mean ignoring injustice or pain in the world. It means conserving your energy so you can show up where it matters most.

Practical Ways to Process and Release

So how do we actually set these burdens down? Here are some tools you can use to process what you’re feeling, reconnect with yourself, and move through what feels like constant chaos without becoming consumed by it.

1. Grounding in the Present

Grounding helps calm the nervous system by bringing you back into the present moment, rather than spiraling into the “what ifs” of cultural anxiety.

Try this exercise:

• Look around and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

• Feel your feet firmly planted on the ground. Breathe deeply into your belly.

• Remind yourself: Right now, I am safe. Right now, I am here.

Even just 60 seconds of grounding can reset your body’s stress response.

2. Mindfulness Practices

Mindfulness is not about ignoring the state of things. It’s about witnessing your own mind and body with compassion, so you can respond intentionally instead of reacting impulsively.

Simple mindfulness practices include:

• Breath awareness. Notice your inhale and exhale without trying to change it. Each time your mind drifts, gently return to your breath.

• Body scan. Starting at the top of your head, slowly bring awareness down through your body. Notice tension without judgment, and breathe into those areas.

• Mindful breaks. Pause for a minute or two throughout your day to check in with yourself. Ask: How am I feeling right now? What do I need?

• Box breathing. Hold your breath for a count of 4, and exhale for a count of 4. Almost as if you are drawing a box with your breath. Repeat this cycle for as many times as needed to reduce your anxiety.

These small practices create space between you and the weight of what’s happening around you.

3. Processing Anger Constructively

Anger is a natural response to injustice and cultural upheaval. But when suppressed or misdirected, it can damage relationships and our own health.

Healthy ways to process anger include:

• Movement. Go for a run, hit a punching bag, or dance it out—physical activity helps release anger stored in the body. Get outside, look at something that makes you happy.

• Writing. Journaling or even writing an unsent letter can help process raw emotions.

• Naming the root. Ask: What is underneath this anger? Fear? Grief? Feeling powerless? Naming the deeper emotion can help soften the intensity.

• Channeling into action. Use anger as fuel for constructive change in areas where you do have influence, whether that’s volunteering, voting, or advocating for your community.

4. Setting Boundaries with Media and Conversations

Constant exposure to cultural conflict—especially through news and social media—can create a cycle of hyper-vigilance. Setting boundaries helps protect your energy.

• Limit news intake to specific times of day, rather than checking constantly.

• Curate your social media feeds to reduce sources of outrage or misinformation.

• Politely decline conversations that feel more harmful than helpful. It’s okay to say, “I’m not in the right headspace for this right now.”

Boundaries don’t mean shutting down or ignoring the world. They mean choosing when and how to engage so you can stay healthy enough to contribute meaningfully.

5. Reconnecting with Joy and Community

One of the best antidotes to whatever you’re feeling in response to current events is reconnecting with what brings joy and meaning. This doesn’t erase the world’s problems—but it helps you carry them more lightly.

• Spend time in nature, which has been shown to reduce stress and restore balance.

• Connect with supportive people who remind you of love, laughter, and shared humanity.

• Engage in creative expression—art, music, writing, or cooking—that allows emotions to move through you instead of getting stuck.

• Practice gratitude by naming small things that anchor you in goodness, even in turbulent times.

Cultural upheaval and political turmoil are not easy to live through. It shakes the ground beneath us, tests our resilience, and stirs up emotions that feel bigger than we can hold. But we are not powerless. We can learn to recognize the burdens that are ours to carry—and set down the ones that are not.

Through grounding, mindfulness, constructive anger processing, boundaries, and reconnection with joy, we reclaim our ability to stay present and engaged without being consumed.

The truth is, none of us can carry everything. But together, if each of us carries only what is truly ours—and carries it with compassion—we just might find a way forward through the upheaval.