In recent years, it feels like the world is in a constant state of chaos—political polarization, oppression, colonization, capitalism, environmental & health crises, etc. It's easy to feel overwhelmed, and for many of us, this weight leads to a sense of existential dread. We see the world in turmoil, and it's hard not to feel like everything is hopeless.
But in these times, it’s more important than ever to focus on our mental, emotional, and physical well-being. Self-care isn’t just about indulgence or bubble baths—it’s about survival, resilience, and finding a way to center ourselves and our communities in the face of it all. If you’re feeling lost in a sea of anxiety and uncertainty, here are some strategies to help you stay grounded during these times.
1. Acknowledge Your Feelings, Don’t Suppress Them
First things first: it’s okay to feel what you’re feeling. The rage, the anger, the grief- all of it. Rage is a natural response to systemic oppression and state violence. In times of uncertainty, it can be difficult to avoid feelings of powerlessness or fear about the future. Acknowledging these emotions is the first step in processing them.
Allow yourself to experience your feelings fully. Don’t push them away with distractions, and don’t judge yourself for feeling overwhelmed with grief. Seek therapy with a clinician that shares your core values. This can provide a safe and supportive environment to help you process difficult emotions. Feelings of sadness, anger, and frustration are all valid responses to a world that feels chaotic. It's important to remember you are not alone.
2. Create a Routine That Prioritizes Rest and Care
In times of tragedy, it can be easy to neglect your basic needs—sleep, nutrition, physical activity, and community. These are the foundations of good mental health. A disrupted routine can leave you feeling disconnected from yourself and others, which only adds to feelings of anxiety.
Start by building a daily routine that allows time for rest, exercise, healthy eating, and social engagement. Try to get 7-9 hours of sleep a night, move your body in a way that feels good, eat nutritious meals, and call a trusted friend or family member. A solid routine can provide a sense of stability during times of instability.
3. Find Meaningful Ways to Engage (Without Burning Out)
If you feel called to make a difference, it’s important to engage in a way that’s sustainable. Getting involved in activism or causes you care about can help reduce feelings of powerlessness, but it’s also easy to burn out if you take on too much.
Focus on what you can do, even if it’s small. Whether it’s volunteering, donating to causes, or simply educating yourself and others- every action counts. Make sure to pace yourself and take breaks to recharge. It’s easy to feel like you have to do everything at once, but this can quickly lead to exhaustion and burnout.
4. Build a Supportive Community
In times of unrest, isolation can amplify feelings of fear and helplessness. Surround yourself with people who support you and who share your values. Whether it’s friends, family, or online communities- having people to turn to for support is crucial.
Be mindful of the types of conversations you engage in. If certain individuals or groups consistently make you feel more anxious or upset, it might be worth taking a step back and reassessing those connections. Seek out spaces that provide compassion, hope, and constructive dialogue.
5. Engage in Creative Outlets
Sometimes, the best way to process overwhelming emotions is through creative expression. For centuries, art has been a way for artists to protest and bring awareness to world issues. Art, music, writing, or any other form of creativity can serve as a powerful tool for coping and outreach. Engaging in these activities allows you to channel your feelings into something tangible, which can bring a sense of relief.
Even if you don’t consider yourself “artistic,” the act of creating something—whether it’s a journal entry, a doodle, or a playlist—can help you reconnect to a sense of purpose and personal agency.
6. Practice Mindfulness and Stress Reduction Techniques
Mindfulness, meditation, or spiritual practices can be powerful tools for managing anxiety and stress. By staying present in the moment, you can break the cycle of rumination and worry about what might happen in the future. Even just five minutes of focused breathing or guided meditation can help lower cortisol levels and center your thoughts.
If meditation isn’t your thing, try other stress-reduction techniques like going for a walk, stretching, or progressive muscle relaxation. Try incorporating your own spiritual practices (if applicable) like prayers, altar offerings, essential oils, etc. These practices can ease tension, provide emotional support, and prevent stress from building up in your body.
7. Take Small, Conscious Actions to Disconnect
If you feel constantly consumed by the chaos around you, it might help to consciously disconnect from external stimuli. Whether it’s spending time in nature, reading a book, or simply sitting in silence, allowing yourself moments of stillness can reset your nervous system and restore your mental energy.
Social media detoxes, digital fasting, or even unplugging from your phone for a few hours each day can provide a much-needed respite. These small actions remind you that there’s more to life than the constant noise of the world.
8. Seek Professional Help When Needed
If feelings of existential dread or doom are overwhelming and begin to interfere with your daily functioning, it might be time to seek professional help. A therapist, counselor, or mental health professional can provide valuable support in navigating these difficult emotions. There’s no shame in asking for help—mental health care is just as important as physical health care.
9. Practice Compassion—For Yourself and Others
Finally, don’t forget to practice compassion—both for yourself and others. Understand that you're doing the best you can, and it's okay to have bad days. You don’t need to have all the answers, and you certainly don’t need to be “perfect” in how you cope. Self-compassion can help break the cycle of guilt and shame that can come from feeling inadequate during difficult times.
Equally, be compassionate towards others. The world is going through significant change, and everyone is navigating it in their own way. We’re all doing our best to cope, and a little kindness, understanding, and patience can go a long way in helping each other through it all.
10. Remember That Change Is Possible
In the midst of chaos, it’s easy to lose hope. But history is full of examples of people coming together to create positive change, even in the most trying of times. While we may not be able to control the larger forces shaping the world, we can control how we respond to them—and sometimes, that’s enough.
Hold on to the belief that change is possible, and that your actions, however small, can contribute to a better future. Your voice, your actions, and your mental health matters, not just for your own well-being, but for the collective well-being of your communities.
In times of political and social upheaval, taking care of yourself and your communities is an act of resistance. It’s a way of protecting your mental and emotional health so you can continue to show up, contribute to change, and navigate the complexities of the world without losing yourself in the process.
Remember: It’s okay to not have all the answers right now. The world may feel uncertain, but you are not alone. Taking small, consistent steps towards resting and resisting can provide the foundation you need to move through this period with resilience, strength, and hope.
Want to learn more?
My name is Leslie Portillo, LCAT, ATR-BC, MA (she/they) and I am dedicated to guiding you on your healing journey.
Contact:
leslie@intuitivecreativeartstherapy.com to schedule a free 15-minute consultation.
Comments