Staying Focused at Work When the World Feels Like a Rollercoaster
By Rod Patterson, MBA
Trying to focus at work when the world feels like it’s spinning out of control is like attempting to read a book in the middle of a hurricane. The constant buzz of political drama, social media arguments, and breaking news can leave your head spinning. How can you protect your peace, keep your sanity, and still get stuff done? It’s all about guarding your gates, your mind, your calm, your ability to stay on track.
The American Psychological Association reports that 77% of U.S. adults identify the future of the nation as a significant source of stress. That stress doesn’t just stay at home; it sneaks into the workplace, messing with your focus, teamwork, and overall vibe. So, how do you keep your cool when everything feels chaotic? Here are some practical ways to stay grounded.
- Put the News on a Leash
Dr. Chris Mosunic, a stress expert and Chief Clinical Officer at Calm, warns that endlessly scrolling through news updates can leave you frazzled. “Constant exposure to political stuff can put your brain in a stress loop,” he says. Try setting specific times to catch up, like over morning coffee or after dinner, and steer clear of doomscrolling while you’re trying to work. Be the boss of the news, not the other way around! - Ease Into Your Day
Before diving into emails or meetings, take a quick moment to center yourself. Five minutes of deep breathing, a short prayer, or jotting down your thoughts can work wonders. A common grounding technique from mindfulness practices involves naming five things you see, four you can touch, three you can hear, two you can smell, and one you can taste to anchor yourself in the present. It’s like hitting the reset button on your brain. - Focus on What You Can Do
When the world feels overwhelming, pour your energy into what’s in your control. Tackle that to-do list, lend a hand to a coworker, or start a project that matters to you. Channeling effort into purposeful action can quiet external distractions, transforming anxiety into accomplishment. - Keep Work Convos Kind
If political tension creeps into workplace chats, don’t let it spiral. Chapman & Co. Leadership Institute suggests creating a space where everyone feels heard but respected: listen with empathy, set clear boundaries, and keep the focus on collaboration.
Guarding your gates isn’t about ignoring the world; it’s about protecting your peace so you can show up fully for your work and life. Stay informed, stay steady, and keep doing what matters, even when everything else feels wobbly.
References
American Psychological Association. (2024, October). Stress in America 2024: A nation in political turmoil. https://www.apa.org/pubs/reports/stress-in-america/2024
Chapman & Co. Leadership Institute. (n.d.). Managing political differences and election anxiety in the workplace. https://www.ccoleadership.com/resources/insight/managing-political-differences-and-election-anxiety-in-the-workplace
Israel, T. (2021). Facing the fracture: How to navigate the challenges of living in a divided nation. American Psychological Association. https://doi.org/10.1037/0000195-000
Mosunic, C. (2024, October 31). What to do with yourself and your anxiety on Election Day. Men’s Health. https://www.menshealth.com/trending-news/a62742721/what-to-do-election-day-anxiety/
Pink, D. H. (2018). When: The scientific secrets of perfect timing. Riverhead Books.
Guard Your Gates 