When the World Feels Heavy: How Meaningful Activity—Through Work and School—Supports Emotional Resilience

I wonder, though, how others are navigating today’s challenges, both in the workplace, school and within their communities.

I’ve always believed that work (and school) can be one of the most effective forms of therapy. Yes, you read that right—work can help us manage stress, anxiety, and even depression. And by “work,” I mean it broadly: not just paid employment, but also school, volunteering, and other meaningful activities that provide structure, purpose, and connection.

Work and School as Therapy During Times of Crisis

During times of global or community crisis—such as ongoing conflicts in multiple countries, a new presidential administration, widespread protests, civil unrest, and uncertain financial markets—even those of us watching from the sidelines can feel a heavy emotional toll. Simply witnessing these events through TV or social media can quietly wear on our mental well-being.

Constant news coverage, online discussions, and the everyday personal pressures we all face can slowly wear us down, leading to anxiety, social isolation, burnout, and depression. Over time, these challenges may cause missed days at work or school, emotional exhaustion, and a disrupted sense of routine and stability.

In such times, work, and school—especially when they carry personal meaning—can serve as powerful forms of therapy. Beyond providing income or a degree, they offer structure, social connection, a feeling of accomplishments, and a renewed sense of purpose, helping us navigate the unpredictability and chaos around us.

Clinical Perspective: The Role of Work and School in Mental Health

As an adult nurse practitioner in internal medicine, I frequently care for patients experiencing elevated stress levels that increase their risk of depression. My therapeutic approach includes recommending practical wellness strategies to help manage stress and build emotional resilience. Some of the most effective strategies are:

• Improving Sleep Hygiene: Encourage a consistent sleep schedule, turn off screens at least one hour before bedtime, and avoid naps that serve as an escape from stress. Healthy sleep habits are foundational to emotional regulation and mental clarity.
• Limiting Alcohol and Cannabis Use: These substances can interfere with emotional balance and often worsen symptoms of depression and anxiety.
• Staying Physically Active: Regular physical activity supports mood, reduces tension, and enhances overall well-being. Don’t forget—exercise releases natural antidepressants called endorphins, which help boost your mood and relieve stress.
• Maintaining Social Connections: Staying socially engaged is crucial. While digital communication can help, in-person interaction is especially beneficial. Attend social gatherings, join school clubs or community groups, or explore interest-based events like local meetups. (I personally attend astronomy meetups—they’re short, low-commitment, and a great way to connect.)
• Remaining Engaged in Daily Responsibilities: Avoid unnecessary absences from work or school. Skipping classes or missing assignments can intensify feelings of guilt and disconnection. Consistent participation in work or academic responsibilities helps preserve structure, self-esteem, and a sense of forward momentum—key factors in managing mood and preventing isolation.

Weekends: Don’t Lose Momentum

While weekday routines provide structure, weekends can present unique challenges—especially for individuals who live alone or lack regular social interaction. Without the built-in rhythm of school or work, some may feel overwhelmed or emotionally adrift. To counter this, maintain a consistent schedule and plan weekend activities that keep you engaged, physically active, and socially connected.

How Work and School Support Well-Being During Crisis

So how exactly does clocking into the “salt mines” or chipping away at a degree help during tough times? Here’s how these kinds of activities can actually support your well-being:

• Meaningful Activity – Contributing to something bigger—like completing tasks at work or finishing exams and class projects—can restore a sense of value and reduce feelings of helplessness.
• Structure and Routine – A regular schedule helps reduce anxiety and brings a sense of order. Going to work or attending class consistently is important for staying connected, even on the days when we don’t feel like it.
• Social Connection – Even brief interactions—whether in person or online—can ease feelings of isolation and remind us that we’re not alone.
• Intellectual Engagement – Focusing your mind on tasks or learning something new can help shift attention away from stress while promoting mental growth and perspective.
• A Sense of Accomplishment – Finishing a project, meeting a deadline, or passing a test builds confidence and reinforces our ability to move forward, even in uncertain times.

Final Thought

If you're managing your stress well, don’t forget to look out for others. A simple check-in with coworkers, classmates, friends, family or neighbors—especially those who live alone or work remotely—can offer meaningful support and help strengthen community bonds.

While work and school aren’t substitutes for therapy or clinical care, they can play a powerful role in maintaining emotional and psychological balance. In times of crisis, staying engaged in meaningful activities offers more than just productivity—it helps preserve your sense of identity, foster resilience, and restore a feeling of control when everything else feels uncertain.

Resources

• Students: If you're feeling overwhelmed or struggling, USF Counseling and Psychological Services is here to help: USF CAPS
• USF Employees: Explore wellness and Employee Assistance Program resources here: goUSF Wellness & EAP
• Crisis Support: If you or someone you know needs immediate support: The Trevor Project - 24/7 crisis intervention and suicide prevention (866) 488-7386

Jonathan Mack, PhD, RN, ANP, is the Associate Dean of Clinical Affairs and Innovative Learning at USF's School of Nursing and Health Professions.