This has been a tough week, a tough month, a tough year, and a tough time for many of us here in the U.S. I know so many of us are feeling powerless, sad, angry, scared, and disheartened. Our mental health is struggling and our souls are suffering. But we are not alone. We have each other, and we have the love of those who mean the most to us.
I am seeing so many people in my own life, as well as in my clinical practice, who feel like they are crushed by the weight of current events. They feel a deep desire to do something, but don’t know where to begin.
This is your reminder to pause. Panic and stress have a way of making us feel like nothing is possible.
The antidote to panic is pause.
Breathe.
Inhale,
exhale,
inhale,
exhale,
inhale,
exhale.
What is one thing that brought you comfort today?
What is one small task you managed to complete?
What is one kind word you have spoken today?
There are a lot of things going on right now that we cannot control, but there are still so many things that we have power and influence over.
Today, tomorrow, and next week… I want you to focus each day on three things that are within your control. Put your time and your energy there.
Do one thing each day to care for yourself, and one thing each day to care for someone else.
Prioritize self-care. Nourish your body. Stay hydrated. Rest. Get daily movement.
Do small things with great kindness. That kindness will ripple, and you will create change, and you will see growth and progress.
You are loved. You have power. You are not alone.
Looking for ways to get started?
For yourself …..
– Name the things that are in your control, vs. out of your control.
– Choose one daily anchor habit (morning stretch, nightly tea). This builds stability.
– Limit news and social media intake. Choose specific times to check; your nervous system needs time to reset.
– Move your body. Walk, stretch, dance, or lift weights; movement doesn’t have to be intense to count.
– Practice slow, intentional breathing.
– Fuel your body. Eat something nourishing, drink water, and don’t skip meals.
– Do one small, finishable task. Making the bed, washing a mug, or completing a task builds a sense of agency and confidence.
– Set a gentle boundary. Say no, log off, or delay a response without over-explaining.
– Talk to yourself like you would to someone you care about.
– Create a moment of sensory comfort. Take a warm shower or bath, wrap up in a cozy blanket, use a favorite scent, or listen to calming music.
– Write out your worries, then close the notebook and set them aside. You’re allowed to put them down temporarily and give your mind a rest.
– Connect with one safe person. A short check-in counts.
– Do something absorbing that requires your attention. Reading, cooking, crafting, gaming.
– Get outside, go on a hike, or look at the sky. Even a few minutes can shift perspective.
– Acknowledge one thing you handled today. No matter how small. Effort counts.
For others….
– Listen without interrupting or problem-solving.
– Send a brief check-in message. “Thinking of you” goes a long way.
– Use people’s names and make eye contact. Make people feel seen and heard.
– Offer sincere appreciation. Thank someone for something specific they did.
– Make a meal for a friend or a neighbor. Include a note with kind words.
– Respect boundaries.
– Volunteer or share resources or information.
– Help without taking control. Small helpful acts mean a lot.
– Speak gently, especially when stressed. Tone matters more than perfect words.
– Let someone go first, in conversation, traffic, lines, or decision-making.
– Offer encouragement. “I believe in you” is powerful.
– Do a small, thoughtful gesture. Hold a door, bring a snack, send a meme.
– Acknowledge emotions without trying to fix them. “That sounds really hard. I am here for you.”
– Apologize quickly and sincerely when you mess up.
– Model self-kindness openly.
– Speak up. Be the voice for someone in need and be the voice for change.
For guided exercises on self-care and focusing on what we can control, view this 28-minute therapeutic video.