Between violent conflicts, climate change, rising housing prices, and the upcoming U.S. Elections, it’s understandable if you are feeling anxious, depressed, or confused. Amplified by 24-hour news cycles and social media streaming world events directly into the palm of your hand, it’s no wonder the weight of it all can feel overwhelming.
How do we stay well enough to navigate life when the world feels so heavy? While there may not be complete answers, here are a few possibilities that might help.
1. Identify Your Feelings
Many of us have been taught that feelings should be contained, pushed down, or avoided. This can actually give emotions more power, making them feel overwhelming. Instead, try acknowledging your emotions—yes, even the painful ones. Pay attention to where you feel them in your body: Is there tightness? Heaviness? Shifting focus to your body’s sensation can help you regulate your response. As you do this, try:
– Breathing in for a count of 4 and out for a count of 6.
– Naming three objects in your surroundings to ground yourself.
– Taking a sip of cold water and noticing the sensation.
– Smelling peppermint or eating a mint to activate your senses.
Recognizing and naming your feelings can help you navigate them with greater control.
2. Move Your Body
Our bodies tend to store both energy and emotion, which, over time, can lead to rigidity in our joints, fascia, and even our thought patterns. Movement—even gentle movement—can help release stored emotions and encourage flexibility, both physically and mentally. Try a brisk walk, gentle stretching, dancing in your living room, or simply rocking and shaking to release tension. The goal isn’t high-intensity exercise; it’s finding a way to keep energy from getting stuck and to build capacity for handling difficult moments.
3. Get Connected / Find Your People
During stressful and overwhelming times, it can be deeply grounding to connect with others. Seeking out people who share your values and offer ease, comfort, or even a gentle challenge can be a powerful antidote to loneliness and despair. Spend time with those who bring you the support you need, whether that’s comfort, distraction, or a space to talk through your worries.
If you’re someone who prefers quieter reflection, journaling—whether written or spoken—can provide a way to process your thoughts. Reflect on where you see goodness, what brings you hope, and what feelings you’re holding. Just 15 minutes a day can make a difference. Additionally, taking action in your community can help counter feelings of helplessness. Volunteer, deliver a meal to a neighbor, or write hopeful messages with sidewalk chalk. By engaging with others, we can find purpose and connection.
5. Rest and Reflect
As Tricia Hersey reminds us in *Rest is Resistance*, “We are not resting to be productive. We are resting simply because it is our divine right to do so.” Rest can restore your ability to engage with the things that matter to you and offer relief from the stress around you. Remember, rest isn’t just sleep—it can be lying in the sun, taking a walk in nature, turning off social media for a while, or creating something just for the joy of it. Rest doesn’t require justification, and it can make a world of difference.
Conclusion / Take it Easy on Yourself
These strategies won’t change the world’s circumstances, but they can help you navigate them. Be gentle with yourself if these practices don’t immediately take hold. Lasting change often unfolds slowly. Focus on moving with grace, compassion, and intention as much as possible, and on the days you can’t? Forgive yourself and try again tomorrow.
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1Hersey, T (2022) *Rest is Resistance.* Little, Brown Spark