Taking care of yourself when it feels like the world is falling apart

So the world is imploding, people are fighting, rights are being taken away, and others are telling you not to be too “dramatic”. Now what?

First off, you are not being dramatic. It’s important that you know your emotions, fears, and anger are all valid. That said, what are some constructive ways to channel that energy into good rather than spiraling into a pit of despair for the foreseeable future? While I guarantee I don’t have all of the answers, here are a few things that have helped me feel a bit more sane and in control in the past few weeks:

Pick your top priorities and focus on them. If you are most worried about your health and medical needs, find ways to secure those topics first. This could be putting aside some extra money you would have used to eat out and instead starting an emergency savings account, or making sure your doctor’s appointments and medication refills are up to date. If you are worried about family or friends’ citizenship status, reach out and ask what you can do to help them, even if it’s just listening to their concerns. If you are concerned about your job’s new stance on a certain policy, maybe it’s time to refresh your resume and start looking to see which companies have similar values as your own. If corporations and social media giants are feeling too controlling, think about where you’re spending your dollars or your time and adjust to something that aligns more with your values.
Avoid oversaturation of the news or social media. The news and posts are just going to keep coming. Consider limiting your intake of social media or news stories to what feels doable. If you have an app that lets you limit your daily time, it might be time to try it. If you have 3 news apps, maybe delete a couple of them. If you find yourself doom scrolling for hours, consider deleting one or more of your social media apps off your phone. And if you have notifications still on and are constantly getting banners on your phone with updates, maybe turn those off. Again, it’s about trying to find the balance between what is helping and what is overwhelming.
End your day in a calm and relaxing way. If you used to scroll until you fell asleep and now find yourself staying awake for hours worrying about the state of the world, give yourself a cutoff time and only do enjoyable things before going to bed. That could be anything from meditation, reading, having a cup of tea, indulging in a sweet treat, or enjoying a favorite hobby or craft. Don’t let the last thing you do at the end of the day bring on more stress. Looking for ways to make your space more cozy? Check out my blog entry on adding hygge to your space.

Taking care of yourself is paramount

Create a personalized list of self-care things. Sometimes when we are feeling overwhelmed, it can be hard to remember what helps you feel recharged. So let’s make a list! In your phone or somewhere easily accessible, consider writing down several things that help you feel recharged (not just dissociate). This list will be specific to you, but some things to consider might be: taking a bath, reading, doing a craft or hobby, calling a friend, cleaning/tidying, listening to music, playing a video game, and spending time with friends. Not every thing is possible at every time, but when you find yourself with a 30 minute break and aren’t sure what to do, you can look at your list and pick something.
Find ways to help your local community. This could be things like volunteering at a food pantry, donating money, time, or goods to a shelter, reaching out to a local refugee center, and much more. Consider what topics and communities you feel passionately about and reach out to established organizations at the local level and ask what you can do to help. You don’t have to have all the answers. Start with those who are already doing something and see how you can help.
Lean in to your support systems and community. You are not alone with all of this. Keep reaching out to friends and family and see how you can support one another. If that’s not helping, look for support groups or like-minded people to keep you engaged with others.
Consider starting therapy. Everyone has a lot going on right now, and sometimes friends and family cannot provide an unbiased, supportive environment for you because they are also overwhelmed. Find a professional therapist with whom you feel comfortable sharing your thoughts and feelings. Therapists are trained in meeting you where you currently are and helping you work on your goals rather than pushing their personal agenda onto you.

Don’t forget to breathe

Before you go, pause and take a nice, slow deep breath in…and out. This is going to be more like a marathon, not a sprint. Try to stay focused on one or two things to start, and then you can add or shift to a new focus. And when you just can’t, focus on some self-care instead. You are NOT alone, and you don’t have to do any of this without support of others. If you are interested in meeting with a therapist to see if we’d be a good fit, reach out to schedule a free consultation call. I’d be honored to help you get organized or focused on the things that matter most to you, and process all the other junk, too. In the meantime, give yourself grace, and try to remember you’re doing your best.