Caring for Yourself During Times of Global Upheaval

A grounding guide for therapy clients

When the world around you feels unstable, your emotional and physical reactions are often normal responses to prolonged stress. This guide is meant to support—not pressure—you. You don’t need to feel calm, optimistic, or productive to be doing “enough.”

1. Understand What’s Happening in Your Body

During ongoing uncertainty, the nervous system may stay in fight, flight, freeze, or shutdown modes.

You may notice:

• Trouble concentrating or sleeping

• Increased irritability or numbness

• Heightened anxiety, sadness, or grief

• Fatigue or feeling emotionally flooded

• Exhaustion

  
  

These are protective responses, not personal failures.

2. Regulate First, Then Reflect

When emotions feel intense, start with the body before trying to problem-solve or engage.

Try one:

• Place both feet on the ground and name 5 things you can see

• Slow breathing: inhale 4 seconds, exhale 6 seconds (2–3 minutes)

• Temperature change (cool water on wrists or face, ice pack on neck)

Once your body settles, it becomes easier to talk, organize your thoughts, and feel safely.

3. Create Boundaries With News & Social Media

Staying informed does not mean staying flooded.

Consider:

• Choosing 1–2 trusted news sources

• Setting specific times to check updates

• Noticing how your body feels after consuming media

  
  

Reducing exposure is a form of self-protection, not avoidance, denial, or complacency.

4. Adjust Expectations Compassionately

This may not be a season of growth or productivity.

Focus on:

• Meeting basic needs (food, rest, medication)

• Doing tasks at a slower pace

• Letting “good enough” be enough

  
  

Lowering expectations during high stress is healthy adaptation.

5. Stay Connected in Manageable Ways

Stress often pushes people toward isolation, even when connection would help.

Connection can be simple:

• Sitting near others

• Sending a short check-in text

• Sharing honestly in therapy without needing solutions

  
  

You don’t need to be positive or have clarity to be worthy of support.

6. Allow Feelings Without Letting Them Take Over

All emotions are allowed and they are real but not all emotions need unlimited space.

Helpful containment tools:

• Journal for 10 minutes, then stop

• Name the feeling (“This is grief,” “This is fear”)

• Pair emotional release with grounding (walk, shower, music)

  
  

Feelings move more easily when they feel acknowledged.

7. Anchor to Your Values—In Small Ways

You do not need to fix the world to stay aligned with who you are. Instead, work on ways to make small improvements in your personal bubble first, before branching out in larger ways.

Examples:

• Helping one person

• Supporting a cause important to you, within your capacity

• Acting with kindness where you have control

• Protest, contact representatives, connect with like minded individuals that share your values

  
  

Small, values-based actions restore a sense of agency.

8. Make Room for Joy Without Guilt

Moments of pleasure, laughter, or rest are not signs of indifference or lack of empathy.

Joy helps regulate the nervous system and builds resilience. You are allowed to experience relief—even when the world is hurting.

A Gentle Reminder

Your reactions make sense. You are not broken—you are responding to stress. Therapy is a place to slow this down, explore it safely, and build support together.

If this feels overwhelming, bring it into session. You don’t have to carry it alone.