In today’s world, it’s easy to feel weighed down by news of wars, the economy, and politics, among the inevitable personal challenges we face in relationships, parenting, work, health, and more. Social media makes escape hard and keeps us overly connected while paradoxically lonelier than ever. Many of us experience an undercurrent of anxiety, loss, anger, and even despair, especially when we feel powerless to predict or influence change. Yet, amidst the darkness, there is always light. Here’s how to find it:
1. Schedule Time for Feelings
Some triggering circumstances come and go with the cadence of our day. Others are ever present and hover like a dark cloud. We often want to find distractions, which only creates temporary relief. That being said, we do need to focus on work, children, even play, with a clear mind and heart. If we schedule time for our feelings, whether it’s daily or weekly, we can use this time to feel and process our emotions and prevent them from getting stuck. When they surface when we need to be present with another task, we can get some space from them because we know we’ve created a time to process them. In this designated time you may journal, talk to someone, or just walk and think. Invite a growth mindset and focus on your feelings with the intention to heal and grow.
2. Filter Your Intake
We must be realistic about what our nervous system can emotionally and cognitively manage. Information is essential, but the sheer rate at which it can pour in oversaturates. Select sources with intention and set boundaries around when and how much you consume. Limiting your intake doesn’t mean ignoring the world’s problems, but instead allows you to focus on what truly matters without becoming overwhelmed. Give yourself permission to unplug for periods of time, choose a single trusted news source, and select issues that matter most to you. As a childhood mentor used to say to me, “Select what you’re going to neglect, so you don’t neglect what you’ve chosen to select.”
2. Find Stability in Small, Daily Rituals
When things feel out of control, grounding yourself in small, intentional habits can be incredibly stabilizing. Whether it’s drinking a cup of water as you awake, a brief meditation as you lie in bed, a daily walk, a hug with your partner, child, or furry friend, or practicing gratitude, simple rituals can bring you to the present and awaken your inner light. They bring you to yourself, the most constant thing you have in an ever-changing world. Find those small things that help you breathe, bring you to the present, and hopefully, a sense of comfort and peace.
4. Connect with Others
Human connection is essential. Set aside time each day to connect with those you love most. If they aren’t physically close, reach beyond texting to hear their voice. Make time to see and be seen by those in your household. If you live alone, find daily face-to-face contact with others in your midst. Make small talk where you can find it. Isolation can make hills look like mountains, so take time to see and be seen. Most importantly, find a human with whom you can share your feelings when you need support.
5. Invest in Causes That Matter to You
I recently became a volunteer for the Animal Welfare League of Arlington. I was touched to learn all the work the shelter does, with the help of both employees and volunteers, to care for animals 365 days of the year. My first job was to transport a young injured pigeon from the shelter to a rehabber about 30 minutes away. Helping this vulnerable creature made me feel like a special part of the universe. I felt seen by seeing. It was both enlightening and empowering.
6. Learn Something New
Think of the last time you said, “I would love to learn to…..” We all have them in our back pocket. Now is a great time to find a music teacher, turn to YouTube for tutorials, join a meetup or club focused on a skill, or put pen to paper and begin creating. The process of learning provides a sense of accomplishment and control, progress and self-growth.
7. Become Intimate with Your Thoughts and Feelings
Naturally, we tend to find ways to escape unpleasant thoughts and feelings. It’s uncomfortable. Why would we not do something to escape? Common strategies include scrolling, drinking, and compulsive behaviors. Obsessive thinking, analyzing, and intellectualizing can also be ways to distance ourselves from fear and uncertainty. However, unprocessed emotions resurface eventually. Befriending them allows us to expand our self-understanding, connect with things that matter deeply, and listen to our inner wisdom. Additionally, knowing ourselves helps our relationships, especially when we can share our intimate thoughts with one another.
8. Care for Your Body
Stress has an impact on both your mind and your body. Prioritizing self-care—whether it’s through exercise, meditation, therapy, or creative hobbies—keeps your resilience strong. Physical activity, in particular, can release endorphins, which help counterbalance negative emotions. Similarly, practices like mindfulness or deep breathing can lower stress and cultivate a calmer mindset. Finding what recharges you is essential for resilience.
9. Establish Resources for Highly Triggering Moments
Regardless of how diligent you are about taking the steps above, there will be times when we are highly triggered and struggle to find a way out. Here are some resources to deal with panic attacks, anxiety, and depression.
10. Find a Therapist
It can help to have someone to talk to that can listen constructively and help you explore root causes as well as solutions. If you haven’t tried this before, maybe now is the time. We have 7 highly competent therapists who are ready to help you resolve trauma, navigate relationships, grief, life transitions and general fear and hopelessness. You can schedule a consultation here to see how therapy can help you.
Final Thoughts
Finding peace when everything seems to be falling apart is accomplished through self-intimacy and self-care. It’s about building inner resources to face life’s difficulties with strength, compassion, and even hope. In an unpredictable world, you are your only constant. You have the power to cultivate a sense of peace within yourself, one mindful moment at a time.
