Finding Calm in a Noisy World

If you have felt overwhelmed by the news lately, you are not alone. Many people are noticing a constant stream of bad or conflicting headlines. War, politics, disasters, rising costs, health concerns. The information never seems to stop. It reaches us through television, radio, phones, social media, and everyday conversations. Even when we are not actively seeking it, it finds us.

Our minds and bodies were never designed to absorb this level of distressing information day after day. Over time, this can place strain on the nervous system. People often notice changes in sleep, increased tension in the body, irritability, worry, or a sense of emotional overload. Some describe feeling constantly on edge, while others feel numb or disconnected.

One helpful response is not to deny what is happening in the world, but to gently bring our attention back to where we actually are. Right here. Right now.

Returning to the present moment

When the world feels noisy and unsettling, peace is rarely found by thinking harder about problems we cannot solve in that moment. It is more often found by reconnecting with simple experiences that anchor us in the present and help the body settle.

This might look like:

• walking the dog and noticing the rhythm of your steps, or your surroundings

• sitting in the garden and feeling the air on your skin, or the greenery around you

• making a cup of tea and pausing to notice the warmth and scent

• walking along the beach and listening to the sound of the waves, or the feel of the sand under your bare feet

These moments may seem small, but they help calm the nervous system and bring the mind back into the body. They remind us that, in this moment, we are safe enough.

A simple mindful eating practice

One of the most accessible ways to practise presence is through mindful eating. A powerful and gentle example is eating an orange.

Set aside 10 to 15 minutes and choose a place where you feel comfortable. Bring an orange with you.

Before peeling it, take a moment to really look at it. Notice the colour and shape. Feel the texture of the skin in your hand. Bring it to your nose and notice the scent.

As you peel the orange, pay attention to the sound and the release of aroma. Notice what happens in your body as you do this. You may become aware of memories, thoughts, or feelings. There is no need to analyse them. Simply notice and return your attention to the task.

When you take your first bite, slow right down. Notice the temperature, the burst of juice, the flavour, and the movement of your mouth as you chew. Be aware of swallowing. Stay with each segment as though this were the first orange you have ever eaten.

If your mind drifts to the news, your to-do list, or worries about the future, gently bring your attention back to the orange. This is not about doing it perfectly. It is about noticing when your attention has wandered and kindly returning to the present moment.

Why these moments matter

When we move through life on autopilot, we miss many of the experiences that quietly support our well-being. Mindful moments help regulate the nervous system, reduce mental overload, and reconnect us with our senses.

Something as ordinary as an orange can become a grounding experience when we allow ourselves to be fully present. In this case, food becomes more than fuel; it is a moment of care and attention.

The world may continue to feel uncertain and loud. Headlines will keep coming. But for 10 or 15 minutes, you can choose to step out of the noise and return to yourself.

Sometimes, that gentle pause is enough to steady us and help us keep going.