Taking Care of Yourself in Challenging Times
Hey there,
Life feels like a lot right now, doesn’t it? With the constant news cycle, political shifts, and the state of the world generally throwing curveballs our way, it's completely normal to feel overwhelmed. Many of my clients—whether government employees navigating policy changes, LGBTQIA+ folks grappling with targeted legislation, immigrants facing uncertainty, minorities worried about discriminatory practices, women concerned about their access to healthcare and autonomy over their bodies, and others grappling with the general uncertainty and chaos of the world right now—have shared the toll this environment is taking on their mental health. If you’re reading this and nodding along, please know you’re not alone.
It’s easy to slip into a spiral of doomscrolling or feel powerless when things are out of your control. But I’m here to remind you: you do have control over how you care for yourself. Let’s talk about some ways to stay grounded and take care of your mental and emotional health right now.
Macro vs. Micro Issues: Start with What You Can Control
There are two levels to the challenges we face: macro issues (like political or societal changes) and micro issues (like managing stress day-to-day). While macro issues are important and deserve attention, you won’t be able to engage with them effectively if you’re burnt out. That’s why self-regulation is essential—it helps you build the mental and emotional stamina to tackle the big stuff. So let’s focus on grounding yourself first.
1. Take News Breaks (Yes, Really)
Staying informed is important, but there’s a fine line between staying updated and getting sucked into the vortex. Set boundaries around your news consumption—maybe 15 minutes in the morning and 15 minutes in the evening, and that’s it. Turn off push notifications for news apps if they’re adding stress.
If you're looking for strategies to mediate and balance your news consumption with your mental health, check out these resources:
2. Breathe (Seriously)
I know, I know…It may seem simple and overused, but that’s for good reason. When anxiety hits, one of the simplest and most effective tools is already with you: your breath. Here are a few exercises:
Box Breathing
Inhale for 4 counts.
Hold for 4 counts.
Exhale for 4 counts.
Hold for 4 counts.
Repeat a few times until you feel a little more steady.
Extended Exhale Breathing
Inhale for 4 counts.
Exhale for 6 counts.
This helps activate your parasympathetic nervous system, which calms the body.
Guided Videos
5-Minute Guided Breathing (Calming Breathwork)
3. Move Your Body (But Make It Fun—and Get Outside!)
No, I’m not just telling you to hit the gym (unless that’s your thing). Movement can be dancing in your kitchen, stretching in bed, or walking around the block. If possible, aim to get outside during daylight hours. Sunshine and fresh air can do wonders for your mental health by boosting serotonin levels and regulating your circadian rhythm.
Research supports the benefits of outdoor time for reducing stress and enhancing mood. Check out this study from Harvard or this NIH article on nature’s positive impact on mental well-being.
4. Connect with Your People and Lean Into Your Community and Resources
You don’t have to go through this alone. Call a friend, schedule a virtual coffee date, or join a supportive community group. If you’re part of the LGBTQIA+ community, consider checking out:
If you’re seeking immigrant support, here are some great organizations:
If you're a federal employee or someone directly affected by administrative decisions, staying informed can feel daunting but empowering. The ACLU Newsroom offers updates on legal and social issues that may impact you. GovExec is another excellent resource for staying up to date on federal matters.
Building Your Community Finding like-minded people can help you feel more grounded and supported. Consider:
Sites like Meetup or EventBrite to find local events and interest groups.
Joining a book club, hobby group, or community class.
Virtual communities such as chatrooms and forums on various online and social media platforms centered around your interests or identity.
5. Remember the Basics
When the world feels chaotic, focusing on small, achievable actions can help. Eat a nourishing meal, drink water, get some rest (even if it’s just a nap), and find something that brings you joy—whether that’s a good book, your favorite playlist, or a guilty-pleasure TV show.
6. Try Journaling for Emotional Release
Sometimes getting your thoughts out of your head and onto paper can provide clarity and relief. Try these prompts:
What’s one thing I can control today?
What am I grateful for right now?
What do I need to let go of?
7. Reframe Your Thoughts: Embrace New Perspectives
A great way to shift your mindset and regain a sense of control is by reframing your thoughts. One approach is Viktor Frankl's Logotherapy, which emphasizes finding meaning in every situation, even the most difficult. Frankl, a Holocaust survivor, wrote his groundbreaking book Man’s Search for Meaning, where he describes how even in the worst circumstances, individuals can find purpose and peace by choosing their response to their suffering. His work encourages us to look beyond external circumstances and find meaning in our choices.
To further explore reframing, consider the concepts discussed in books like Microactivism: A Guide to Small Acts of Resistance and Becoming Heroines: Transforming Inner Struggles into Strength. Both books encourage reframing challenges and setbacks as opportunities for growth, strength, and resistance—offering valuable strategies for overcoming adversity with a sense of purpose and resilience.
8. Seek Professional Support
If things feel unmanageable, there’s no shame in reaching out for help. Therapy can provide a safe space to process your feelings and develop coping strategies. If you’re considering EMDR therapy for trauma, or just need a supportive place to talk, reach out to a trusted mental health provider.
You can find mental health resources here:
You’ve Got This (Even If It Doesn’t Feel Like It)
Taking care of yourself isn’t selfish—it’s essential. The world may feel heavy right now, but you are not alone in carrying that weight. Be gentle with yourself, prioritize what you can, and remember that small steps are still progress.
Stay safe, stay connected, and stay hopeful. We will get through this.
Hang in there,
Kendra Sievers, LCSW