How to keep your hair from catching fire (metaphorically!) when the whole world is blazing

Rest and balance are the only way to come to the table with the energy and passion this moment in history demands.

Okay, so I'm not about to tell you to chill out or that everything is fine. There is some BIG stuff going on, and responsible citizens need to keep their eyes wide open and stay engaged — just not around the clock. While doing everything we can for our communities is so very critical right now, we also have to remember that our power is in bringing our whole, energized, passionate selves to the table, and we're not doing that if we're in a constant state of panic.

The Power of Mindfulness

Yeah, I know, I know, mindfulness feels like a hollow buzzword at this point, but holy crap is it useful. It's about being fully present in your body right where you are. And guess what! If you're panicking about the state of things on a national or global level, you're not in your body, and that leads us to dissociate from the solid ground on which we stand.

Beyond making us more effective purely because we're more present, research shows that practicing mindfulness can reduce stress levels by up to 38%. Techniques like meditation or even a short walk can provide a needed pause in a hectic day.

Try focusing on your breath for a few minutes. Inhale deeply for a count of four, pause for seven, and exhale for eight or as long as you can. This simple practice can center you and create a moment of peace amidst your busy life. This is the place of clarity from which we can act.

Engage in Advocacy

One of the most empowering things you can do is engage in advocacy for causes you care about. To keep overwhelm to a minimum and be most effective, try to choose one or two things to really give your energy to. Or, if you want, focus on one or two daily actions like calling the members of Congress whose job it is to represent you. You may think it doesn't matter, but members of Congress spend more than half their time focusing on reelection, so if thousands of calls come in saying "I'm watching how you vote on this issue," it can really make a big difference. Download the 5Calls app for the phone numbers you need and pre-written scripts. If you're nervous, commit to doing one call after business hours so you can be pretty sure no one will answer and you can just leave a message. Once you get the first one out of the way, you'll realize it's no big deal.

Get involved with local organizations that align with your beliefs. For example, volunteering at a local food bank or joining community clean-up efforts can make you feel connected and part of something larger. This engagement also contributes to meaningful change in your community.

Limit News Exposure

While staying informed is important, constantly checking news updates can make your anxiety worse. Psychologists recommend limiting your exposure to news outlets to 30 minutes per day to maintain mental clarity.

Designate specific times for checking the news, and try to turn off notifications. That way, you'll be aware of current events without letting negativity dominate your thoughts. Remember, it’s perfectly fine to step back and take a break from the news cycle. In fact, it's critical. Overwhelmed, stressed out citizens tend to get stuck in functional freeze. And that doesn't do anybody any good.

Surround Yourself with Support

When the world feels unsafe, like there are forces of evil at play and millions who support it, the natural response can be to draw inward, to close yourself off.

This is exactly what we need to resist. Community is so critical for your mental health and wellbeing, and the research supporting that is nearly limitless, but it is also one of the biggest tools of resistance.

Gather your people. Don't have people? Find some. If you do a little bit of searching for groups of like-minded individuals, you will find them.

Grounding Techniques

Grounding techniques can be vital in moments of overwhelm. These methods bring your focus back to the present and help alleviate anxiety.

Try the 5-4-3-2-1 Technique:

• Identify five things you can see

• Name four things you can touch

• Listen for three things you can hear

• Recognize two things you can smell

• Think of one thing you can taste

  
  

You can also foster a connection to nature by spending time outdoors, whether it’s in your backyard or a nearby park. Nature has been shown to reduce stress levels, making it an ideal escape. It's not immoral to escape as long as you come back recharged to do the work!

Limit Social Media

Social media can connect us, but it can also amplify feelings of anxiety. Consider taking breaks from platforms or unfollowing accounts that do not add value to your life.

Instead, focus on face-to-face interactions. Engaging more deeply with people in real life can significantly improve your overall mood and sense of security.

Focus on Small Acts of Kindness

Small acts of kindness can create significant waves of positivity, especially in uncertain times. Whether it’s helping a neighbor, writing a note of appreciation, or volunteering your time, these gestures can uplift both you and others.

When you choose to act kindly, you reinforce the idea that goodness is present in the world. Simple gestures can lead to a greater sense of community and remind you of our shared humanity.

Pursue Your Passions

Art is an act of revolution. It says to the world, "I will document this. I refuse to submit. I am here. What I have to say matters."

AND at the same time, if you want to do some dumb little doodles or make pointless stuff, go for it. People are so much happier when engaging in hobbies instead of bingeing Netflix or doomscrolling. It serves as a reminder that even in chaos, you have control over activities that spark joy in your life.

Final Thoughts

It's hard right now, I know. Focusing on these things is likely to help, but if you feel like you need more support, you're not alone. Millions of people are reengaging in therapy right now, or talking with a therapist for the first time. Having a nonjudgmental, accepting person in your life to sit with you through your fears and help you see up from down can really be a gamechanger. If you could use a little more support at this time, don't hesitate to reach out.