The Super Age Guide to Thriving in a Crazy World

A science-backed playbook for staying grounded, protecting your mental health, and turning anxiety into meaningful action.

Feeling overwhelmed by the state of the world? You’re not alone. Between divisive politics, frightening headlines, and a lingering sense of instability, it’s normal to experience anxiety, pessimism, or despair. But if you’ve ever traveled to a new place and needed help, you know the truth: that there are good people everywhere. In fact, human goodness is real and persistent, even if it’s not what makes headlines. Research and age-old wisdom back this up: people are fundamentally cooperative, adaptive, and growth-oriented, and our first instinct is often to help and cooperate, not to harm. That doesn’t always make the headlines because rage travels faster than kindness, but it’s worth remembering when the world feels chaotic.

A Guide to Thriving in A Crazy World

At Super Age, we believe in science-backed media that inspires with curiosity, awe, gratitude, and clarity, not outrage. These times are testing us all, but there is reason for hope. By focusing on what you can control in your daily habits, your reactions, and your community and connections, you can help build a saner, kinder world. Because, the good news is that you have more power than you think to protect your well-being, encourage change, and even find growth in turbulent times. Below is a science-backed guide, grounded in clarity, service, and the latest research, to help you thrive despite the chaos.

1. Titrate Your Phone Scrolling

First, we know this is easier said than done (see the section below on unhooking from habit loops). Our smartphones keep us constantly connected and constantly on edge. Studies show a clear link between heavy phone use and poorer mental health. But cutting back smartphone use by just one hour per day for a week significantly reduces depression and anxiety, while improving physical activity. In one clinical trial, people who limited screen time to less than 2 hours/day for 3 weeks saw lower stress, fewer depressive symptoms, better sleep quality, and improved well-being compared to a control group. Putting the phone down results in measurable positive changes.

We’ve all heard of doomscrolling, the habit of obsessively consuming news feeds. And while many joke about it, it’s particularly harmful. And now that most social feeds are filled with hot takes from random influencers, it’s a lot for our brains to take in. A 2023 review of studies (about 1,200 adults) found that doomscrolling is linked to worse overall mental well-being and life satisfaction. It can even trigger physical symptoms like headaches, muscle tension, and insomnia. The constant cycle of alarmist headlines (“if it bleeds, it leads”) bombards us with negativity and keeps our brains on high alert. Over time, this continuous stress takes a toll. 

Staying informed is important, but not at the expense of your mental health. 

Try this: Design some digital guardrails to reclaim your peace of mind:

• Schedule “no-phone” times: Your morning coffee? The hour after dinner? An afternoon walk outside? Find an hour where you aren’t working or doing housework, and put your phone somewhere out of reach. Can’t find an hour? Do it in 15-minute chunks four times throughout the day. And, most importantly, keep your phone out of reach at night and first thing in the morning. By creating phone boundaries, you give your brain a chance to unplug and reset. As one Harvard researcher put it, ask yourself: “Are you using your device, or is your device using you?”
  
• Do a notifications audit: Those constant pings hijack your attention and create anxiety. Opt out of news alerts and unnecessary app notifications. Or at least put a reminder on your calendar to silence them on Friday afternoon so you can have a weekend without them.
  
• Use physical distance: During meals or exercise, keep your phone in a drawer or another room so you aren’t tempted to check it. And if it’s sitting near you, and you need to focus, always place it screen down.
  
• Try grayscale mode: Making your screen monochrome can reduce its addictiveness (early data suggests it helps cut screen time by 30 minutes and every little bit helps).
  
• Replace scrolling with soothing activities: If you find yourself in a doomscroll, interrupt it by noticing that you noticed! And then take a short walk, stretch, or do a 5-minute breathing exercise.

2. Game Your Algorithm

Social media connects us in amazing ways, but it can also become a toxic source of rage, comparison, and misinformation. We’re all being served stories that align with our worldview; that’s how the algorithm is set up to maximize engagement. Which means we’re all reacting to different narratives at the same time and then judging other people’s reactions as if they’re getting the same news we are. They’re not. To thrive in a time ruled by ever-more-intelligent algorithms, be intentional about how you use these platforms:

• Unfollow the outrage machine: Content designed to fuel anger, even if that anger feels justified, is rampant on social media, and you (and your nervous system) don’t need to be a sympathetic ear for everyone’s rage. Make sure your feed has a balance of things that spark joy, curiosity, and inspiration, as well as news. Purposely scroll past the talking heads. Search for your interests, the ones you want to see, not the ones your brain happens to linger on. Psychologists note that social media often magnifies self-criticism and envy. Counteract that by filling your feed with people who uplift you, educators, artists, comedians, and supportive friends. It’s not selfish to mute or unfollow sources that chronically stress you out.
  
• Focus on active connection: Passive scrolling tends to worsen mood (partly by inviting social comparison), according to studies, whereas using it to actively interact with friends or pursue learning can be more fulfilling. How much time are you spending scrolling versus connecting with your network? Send a friend a meme or even just a note.
  
• Leverage tech tools: Apps like Opal, Forest, and OneSec are designed to help you unhook from your phone. Some offer free trials so you can see if it works for you. Also, consider deleting social apps from your phone (access them only via computer) or using screen-time limit settings. These “friction” strategies can help break the habit loop. There’s even a movement where people are choosing “dumbphones” (old-school flip phone, anyone?) and scheduling social-media “fasts” to reset their habits.

Remember, social media should serve you, not the other way around. But it’s up to you to curate your feed and tailor your social media to your needs so your online spaces can bring laughter, learning, and solidarity. And when the world’s chaos trends in your timeline, it’s okay to step away for a bit.

3. Build Work-Life Guardrails (Especially Remote)

Work provides purpose and structure, but in the remote/hybrid era, it can also creep into every hour of the day. Blurring the line between work and personal life, and keeping us tied to our screens when we could really use a break, is a recipe for burnout. Guardrails around your work hours are crucial for mental health. And the research backs this up, both from a mental health capacity and from a productivity perspective.

Survey data confirm what many of us feel: We’re all working too much, even though 95% of employees say it’s important that their employer respects boundaries between work and non-work time. A global survey of 3,000 remote workers found that:

• 81% admit to checking work email after hours (63% do so on weekends, and 34% even on vacations).
  
• Nearly half frequently work outside their normal schedule.
  
• 44% reported working more hours in the most recent year than the year prior.
  
• Almost half of us don’t take all of our PTO

In short, the “always-on” culture can easily take over when your office is also your living space. This constant connectivity elevates stress and erodes recovery time. It’s no wonder burnout is at an all-time high for US workers.

The irony is that setting boundaries actually makes you a better worker. New research shows that remote employees who use intentional “boundary management tactics, meaning they consistently delineated between work vs. personal time (e.g. by having a set workspace and clear quitting times) got more done and felt less exhausted, compared to those who let work bleed into all hours. In fact, workers, who tended to be stricter about boundaries, were more productive than younger ones who were always multitasking work and life.

Try this: Treat remote work with the same respect for clocking in/out as traditional work:

• Have a defined “end” to your workday: Set an alarm if needed. When the work day is over, shut down your computer, silence work apps, and physically step away. Honor this time just as you would if you were leaving an office building.
  
• Separate your workspace: If possible, don’t work from your bed or couch where you relax. Even a small desk in the corner signals “here I work, and over there I don’t.” This mental separation makes it easier to switch off in the evenings.
  
• Use calendar sharing and statuses: Let colleagues know when you are off (and then actually be off). For example, share your working hours on your calendar or set your Slack or messaging app status to “offline” after hours. This sets expectations that you won’t respond until the next day.
  
• Disable work notifications off-hours: You don’t need dings at 10 pm about tomorrow’s meeting agenda. Batch-check emails during work periods and resist the urge to “just do one quick thing” late at night.
  
• Take real breaks and time off: Give yourself permission to take a sick day or personal day when needed, don’t just “work from bed.” Vacations too: time away recharges you, which ultimately makes you more effective. Surveys show remote folks often even work through illness instead of resting. Set the tone for the rest of your colleagues and take the time you need to rest.

Strong boundaries are not a sign of slacking; they’re a sign of sustainability.  By compartmentalizing work, you protect your mental health and set yourself up to bring your best, focused self to the job during actual working hours. 

4. Move And Rest Like It’s Your Job

You’ve heard it a million times because it’s true: sleep, nutrition, and exercise, are foundational to mental resilience. When the world is crazy, it’s extra important to control the controllables like getting decent sleep, eating whole foods, and moving your body. Think of these as the steady pillars supporting your mood.

Quality sleep is essentially mental health first aid. Inadequate sleep not only makes us tired; it amplifies anxiety, low mood, and irritability. Research has shown that improving one’s sleep can cause meaningful improvements in psychological health. In a meta-analysis of 65 trials, treating insomnia and poor sleep led to moderate reductions in depression and anxiety symptoms, as well as lower stress and even less rumination. In other words, well-rested minds cope better. Lack of sleep actually puts the brain in a more reactive, negative state. By protecting your sleep, you’re building your mental capacity for the next day’s complexities.

• For better sleep: Aim for 7–9 hours if you can. Keep a consistent bedtime, and develop a calming pre-bed routine (dimming lights, avoiding intense news or work late at night, maybe a little reading or gentle stretching). Limit alcohol, since it disrupts sleep quality. If anxious thoughts keep you up, try writing them down earlier in the evening to “close out” the day’s worries, or practice a simple mindfulness meditation in bed. You deserve rest.

Meanwhile, exercise is like a natural antidepressant and stress reliever. Moving your body releases endorphins, improves sleep, and can even grow new brain cells in regions linked to mood regulation. A massive review in 2023 concluded that physical activity is “extremely beneficial” for reducing symptoms of depression and anxiety. In fact, the analysis of 1,000+ studies, including over 100k people, found exercise can be 1.5 times more effective than medication or therapy for mild-to-moderate depression. Even short bursts help; people saw the biggest mental health gains from workouts under 12 weeks long, indicating that benefits can appear quickly. Higher-intensity exercises (if you’re up for it) gave extra boosts for depression and anxiety relief, but all forms of movement count: aerobic cardio, weight training, yoga, dancing, even short walks were all associated with better mental health in the research.

• How to make exercise a regular part of your routine, but on your terms. You don’t need to become a marathoner or gym rat. Start with activities you enjoy: a bike ride, walking the dog in nature, a casual online yoga class, gardening, etc. Aim for 30 minutes a day of movement, but even 10–15 minutes will do in a pinch. If motivation is low, remember that exercise often improves mood immediately after! It’s like taking a dose of anti-anxiety medicine with side benefits. So, next time you’re spiraling in worry, try a brisk walk or a quick dance break. It might clear your head more than an hour of doomscrolling would.

(For more detailed guides on optimizing sleep, nutrition, and fitness, check out our article archive. The key is to remember these basics, even when life gets hectic.)

5. Nurture Real Social Connections

When everything feels unstable, you need people who ground you. We’re wired to need each other and isolation actually registers as a threat in our brains. In fact, former U.S. Surgeon General Vivek Murthy warned that chronic loneliness poses health risks as deadly as smoking 15 cigarettes a day, contributing to higher risk of heart disease, stroke, depression, anxiety, and dementia. On the flip side, rich social bonds act like a buffer against stress and bolster our resilience.

Decades of research back this up, including the famous Harvard Study of Adult Development, showing that close relationships are the strongest predictors of long-term health and happiness. In the Harvard study, those who were most satisfied in their relationships at age 50 were the healthiest (mentally and physically) at age 80. These ties protected them from life’s discontents more than wealth or fame did. The lesson: time invested in friendships and family is basically an investment in your well-being.

• Reach out even when you feel too busy: Make the effort to reach out to friends or loved ones. Schedule that coffee or even a Zoom chat, even if you haven’t spoken in a while. Chances are they are craving connection, too. If you’re feeling despair about society, counteract it by strengthening your personal community, because the act of being present with others reminds you that goodness exists in your immediate world. You are not alone in how you feel. Sharing openly with trusted friends about anxiety or sadness can instantly lighten the burden (and encourages them to share too, which can be mutually healing).

• Seek out new connections or community groups, especially if you’ve moved or your circle has changed. But also, simply because it’s a big (and small) world out there and you never know who you’ll meet. Join a class, a hobby club, a faith community, or a support group, anywhere you might meet people with shared interests. It can feel daunting, but remember that connecting with others is literally medicine for the psyche. And when broader events have you down, leaning into your local community (neighbors, colleagues, meetup groups) can restore your sense of trust in humanity. 

In short, make time for people. Prioritize a game night over an extra hour of email, or a walk with a friend over another Netflix binge. Those moments of laughter, empathy, and care are crucial for keeping your hope alive in crazy times. And remember, relational intelligence is a skill you can practice.

6. Turn Anxiety into Action and Purpose

One powerful antidote to despair is doing something positive and aligned with your sense of purose, no matter how small. When the world feels out of control, ask yourself: What’s most important to me? What’s within my control? How can I contribute? Taking action, in your work, neighborhood, or some cause you care about, channels anxiety into agency. In other words, don’t just stew in worry; do something that gives you a sense of purpose or service.

This isn’t just feel-good advice; it’s backed by science. Helping others is a proven mood booster. Volunteering, for example, has been shown to reduce stress and increase feelings of happiness and life satisfaction. It even correlates with better physical health and lower mortality rates for the volunteers themselves. Why? Partly due to the “helper’s high,” when you assist someone, your brain’s reward centers light up, releasing serotonin, dopamine, and endorphins. That’s the biology of compassion at work, and it can leave you calmer and more fulfilled. One large review found that people who volunteered regularly had lower rates of depression and felt less isolated. In fact, the study found that volunteering was associated with a 24% lower risk of early death. Talk about a win-win: you’re improving someone else’s day and strengthening your own health.

Here are a few ideas to consider:

• Volunteer in your community: This could mean helping at a local food bank, animal shelter, mentoring youth, cleaning up a park, starting a community fridge, or any cause that speaks to you. Even occasional or small efforts (an hour a week) can rekindle a sense that you are part of the solution.
  
• Engage in civic action (minus the doom): If politics or social issues are stressing you out, choose a constructive action. Focus on one or two issues you care about most and take a concrete action to restore a feeling of control and purpose, countering the narrative that “everything is falling apart.” Write a letter to an elected official about an issue, join a peaceful community protest, donate to an organization doing good work, or attend a local town hall. You become an active participant in shaping your community, rather than a passive victim of events.
  
• Start small, start local: Grand gestures aren’t required. Check on an elderly neighbor, make a meal for a friend who’s struggling, or simply practice random acts of kindness. These modest contributions can dramatically shift your mindset from doom to hope. In one study, people who performed small acts of kindness showed boosts in happiness and optimism. Kindness is contagious too – your positive actions inspire others, creating an upward spiral in your community.
  

The key theme here is empowerment. World events might be beyond your control, but your actions in your immediate sphere are very much within it. By focusing on what role you can play, however humble, you transform some of that nervous energy into positive change. Psychologists find that this sense of purpose and agency is a cornerstone of good mental health. 

6. Turn Anxiety into Action and Purpose

One powerful antidote to despair is doing something positive and aligned with your personal sense of purose, no matter how small. When the world feels out of control, ask yourself: What’s most important to me? What’s within my control? How can I contribute? Taking action, in your work, neighborhood, or some cause you care about, channels anxiety into agency. In other words, don’t just stew in worry; do something that gives you a sense of purpose or service.

This isn’t just feel-good advice; it’s backed by science. Helping others is a proven mood booster. Volunteering, for example, has been shown to reduce stress and increase feelings of happiness and life satisfaction. It even correlates with better physical health and lower mortality rates for the volunteers themselves. Why? Partly due to the “helper’s high,” when you assist someone, your brain’s reward centers light up, releasing serotonin, dopamine, and endorphins. That’s the biology of compassion at work, and it can leave you calmer and more fulfilled. One large review found that people who volunteered regularly had lower rates of depression and felt less isolated. In fact, the study found that volunteering was associated with a 24% lower risk of early death. Talk about a win-win: you’re improving someone else’s day and strengthening your own health.

Ideas to consider:

• Volunteer in your community: This could mean helping at a local food bank, animal shelter, mentoring youth, cleaning up a park, or any cause that speaks to you. Even occasional or small efforts (an hour a week) can rekindle a sense that you are part of the solution.
  
• Engage in civic action (minus the doom): If politics or social issues are stressing you out, choose a constructive action. Focus on one or two issues you care about most and take a concrete action to restore a feeling of control and purpose, countering the narrative that “everything is falling apart.” Write a letter to an elected official about an issue, join a peaceful community protest, donate to an organization doing good work, or attend a local town hall. You become an active participant in shaping your community, rather than a passive victim of events.
  
• Start small, start local: Grand gestures aren’t required. Check on an elderly neighbor, make a meal for a friend who’s struggling, or simply practice random acts of kindness. These modest contributions can dramatically shift your mindset from doom to hope. In one study, people who performed small acts of kindness showed boosts in happiness and optimism. Kindness is contagious too – your positive actions inspire others, creating an upward spiral in your community.
  

The key theme here is empowerment. World events might be beyond your control, but your actions in your immediate sphere are very much within it. By focusing on what role you can play, however humble, you transform some of that nervous energy into positive change. Psychologists find that this sense of purpose and agency is a cornerstone of good mental health. 

7. Cultivate Mindfulness and Self-Compassion

Finally, thriving in chaos requires a degree of inner calm and kindness toward yourself. When external events are turbulent, our own minds can easily join the frenzy, racing with fearful thoughts, harsh self-criticisms, or worst-case scenarios. Two practices with mountains of evidence to support mental wellness are mindfulness and self-compassion.

• Mindfulness means paying attention to the present moment, on purpose and without judgment. It might sound simple, but training yourself to observe your thoughts and feelings (instead of being swept away by them) is profoundly healing (and takes practice). Hundreds of studies show mindfulness meditation can significantly reduce stress, anxiety, and depression symptoms. For instance, in a major clinical trial, an 8-week mindfulness-based stress reduction (MBSR) program was found to reduce anxiety in patients as effectively as a leading anti-anxiety medication (escitalopram). Brain scans of regular meditators show reduced activation in areas associated with fear and increased activation in areas tied to emotional regulation.
  
  In practice, you can start with just 5–10 minutes a day of mindful breathing or use a guided meditation app. Over time, mindfulness can help you notice anxious thoughts like clouds passing through, and remind you that you don’t have to react to every cloud. This expands mental capacity and resilience. When the world is stormy, mindfulness is your anchor.
  
• Self-Compassion means treating yourself with the same understanding and support you’d offer a good friend. Many of us are very hard on ourselves, especially under stress (“I should be coping better,” “What’s wrong with me?”). That inner critic only adds to your burden. In fact, research shows self-criticism is often at the root of anxiety and depression. The antidote is to practice kindness toward yourself: acknowledge that you’re human, that it’s okay to struggle, and that you deserve care. People who cultivate self-compassion have lower levels of stress and anxiety and greater optimism and happiness. In other words, being gentle with yourself makes you mentally stronger, not weaker.
  
  Try it: Noticing negative self-talk and reframe it (“I’m doing the best I can given the circumstances”), write a letter to yourself from the perspective of a compassionate friend, or simply remember that many others feel as you do. Over time, you can literally rewire your brain’s response to suffering, building pathways of nurturing instead of self-blame (thanks to neuroplasticity, the brain’s ability to change). The next time you’re overwhelmed or berating yourself, pause. Take a deep breath, maybe put a hand on your heart, and speak to yourself as you would to someone you love: “This is really hard right now. It makes sense that I’m stressed. May I give myself the compassion I need.” It may feel awkward at first, but it truly helps.

Together, mindfulness and self-compassion create a kind of mental superpower: the ability to experience life’s ups and downs with grace. You learn to surf the waves rather than get drowned by them.

8. Envision a Positive Future (Yes, Even Now)

In dark times, daring to look forward with hope is an act of courage. Rather than succumbing to “why bother” thinking, try a science-backed visioning exercise to reconnect with your dreams. Psychologists have a tool called the “Best Possible Self” exercise that has proven surprisingly effective for boosting optimism, helping you believe in a better future. The idea is to spend some time imagining your life in the future if everything went as well as possible. Then you write about that vision in detail.

It might sound a bit fluffy, but randomized studies show this exercise increases positive emotion, improves outlook, and even leads to more concrete goal progress. Essentially, envisioning a meaningful life helps make it more reality, by clarifying your values and highlighting steps you can take to get there.

How to do it: Set aside 15–20 minutes in a quiet time. Write (or record yourself speaking) about your ideal life 5 or 10 years from now. Consider various domains, like health, family, career, relationships, personal growth, or community. What would a fulfilling scenario look like? Don’t worry about being “realistic” or how you’ll get there; just let yourself dream. Maybe you describe a day in that future life, from morning to night, where you’re doing work you enjoy, surrounded by supportive people, contributing to your community, and feeling content.

Be as specific as possible (specifics make it more motivating). Importantly, focus on the positive outcomes, not on past failures or current obstacles. This is about imagining things going right. Once you have that vision, you might reflect: What small steps today could move me closer to this? Perhaps it inspires you to learn a new skill, reconnect with someone, change a habit, or simply carry yourself with more hope.

The goal is to give yourself permission to hope and plan for a life you want. That sense of direction can be a powerful antidote to chaos around you.

9. Step Into Nature and Seek Out Awe

When the world feels chaotic, one of the most reliable ways to reset your nervous system is to step outside. Exposure to nature is a proven balm for stress, anxiety, and mental fatigue. Even short, everyday doses matter. A study in Frontiers in Psychology found that spending just 20 minutes in nature lowered stress hormone levels (cortisol), with the effect growing the longer people stayed outdoors. More recently, researchers using national health datasets found that adults who spend at least 120 minutes a week in natural environments report higher well-being and lower risk of depression, regardless of age, gender, or income.

Why does it work? Part of the answer is awe. Awe is the feeling we get when confronted with something vast or beyond our usual frame of reference, like a sweeping mountain view, a night sky, or even a small but intricate pattern in a leaf. Psychologist Dacher Keltner describes awe as a feeling that shrinks the self and expands our connection to the world. Studies show awe experiences lower levels of inflammatory cytokines (like interleukin-6), boost feelings of connectedness, and even make people more generous. In one experiment, people who stood among towering eucalyptus trees reported not only more awe but also greater willingness to help a stranger compared to those who stared at a tall building.

Keltner and colleagues have also mapped out eight common “wonders” of awe: Nature, Moral Beauty, Collective Effervescence, Music, Visual Design, Big Ideas, Life and Death, and Spirituality/Religion. Across cultures and studies, these pillars consistently spark awe and carry measurable benefits. For example, moral beauty (witnessing kindness or courage) boosts empathy and prosocial behavior; collective effervescence (losing yourself in a concert, march, or worship service) fosters belonging and reduces loneliness; music and visual design stimulate reward and emotion centers in the brain; and reflecting on life, death, or spirituality deepens meaning and perspective. The research shows that while nature is the most common trigger, awe is not limited to landscapes; it’s accessible through the everyday marvels of human creativity, connection, and courage.

Try this: You don’t need Yosemite in your backyard to reap these benefits. Awe is everywhere if you slow down enough to notice.

• Take micro-doses of green: Sit under a tree at lunch, walk barefoot on the grass, or pause to watch clouds shift.
  
• Plan “awe walks”: Research from UC Berkeley shows that adding a mindful, open-to-wonder attitude to a regular walk amplifies the positive effects. People who did weekly awe walks for 8 weeks reported less daily distress and more joy.
  
• Bring nature indoors: Even indoor plants, images of landscapes, or nature sounds can reduce stress and restore focus when you’re stuck inside.
  
• Shift your gaze upward: Sunsets, starry skies, or even cityscapes at night can deliver the same expansive feeling.
  
• Look for moral beauty: Pay attention to everyday acts of courage, generosity, or kindness, as they can spark as much awe as a mountain vista.
  
• Join collective effervescence: Sing at a concert, march peacefully, or lose yourself in a community ritual. Shared emotion magnifies awe and connection.
  
• Let music move you: Put on a piece of music that reliably gives you chills, and give it your full attention.
  
• Engage with design and ideas: Visit a museum, listen to a lecture, or explore architecture that makes you pause in wonder.
  
• Reflect on life’s big arcs: Spend time journaling about mortality, meaning, or spirituality. Sometimes awe arises from contemplating the ultimate questions.

In turbulent times, awe reminds us that we’re part of something larger and enduring. That shift in perspective shrinks personal anxieties and helps restore balance. As one study put it, awe doesn’t just feel good; it reorients us toward connection, humility, and resilience.

Remember That You Are Far From Powerless

The world around may be noisy and nutty, but the world inside and immediately around you is where you can create change. By limiting toxic inputs, taking care of your body, connecting with others, contributing to your community, and cultivating a resilient mind, you will find the balance necessary to move forward with skill and resolve. Plus, you’ll remind others around you that it’s possible to find sanity and even joy in the madness.

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