Holding Steady, Together

This time last year, we wrote about taking care of ourselves during an uncertain period in the U.S. Once again, many people are feeling unsettled. The constant flow of news and social media can be a lot to take in, and it’s no surprise that many are feeling anxious, frustrated, worn down, or just plain tired. Ongoing uncertainty and exposure to distressing news can create fear and trigger trauma for immigrant populations, mixed-status families, and survivors of abuse. If you’re feeling this way, you’re not alone.

These are very human reactions to difficult information coming at us day after day. One thing that can help is thinking about how we can protect our emotional energy. Just like we can’t be “on” all the time physically, we can’t do it emotionally either.

Be gentle with how much news you consume.

It’s okay to stay informed and take breaks. You might decide to check the news once or twice a day, putting a timer of 10-15 minutes to remind yourself when to stop, put your phone in a different room, and step away from social media when it starts to feel overwhelming. Not every headline needs your attention in the moment, knowing that many of these articles are “click bait”, designed to get your attention immediately.

Pay attention to what your body is telling you.

Stress often shows up physically; tight shoulders, a clenched jaw, a knot in the stomach, faster breathing. These are signs that your nervous system could use a pause. Slowing your breath, grounding yourself, or simply stepping outside for a few minutes can help bring things back down a notch (see PAUSE resources).

Move a little, if you can.

You don’t need to go to the gym or have a big plan. A short 5-10 minute walk, a stretch, or getting some fresh air can do more than you might expect to clear your head.

Come back to the present moment.

When everything feels uncertain, it’s easy to get caught up in “what ifs.” Mindfulness—however simple—can help bring your focus back to what’s happening right now. Many people also find it helpful to name a few things they’re grateful for each day, even small ones.

Talk it out.

A conversation with someone you trust can make things feel lighter. Whether it’s a friend, a family member, or a counselor, sharing what’s on your mind can help you feel less alone. When emotions are running high, it may also help to step away from political debates and avoid endless doomscrolling. Choosing reliable, nonsensational news sources and focusing on what’s going well today can help restore a sense of balance.

If things feel like too much, support is available. Please reach out to Niamh at 617-265-5300 to be connected with our social worker (Danielle Owen) or counselor (Gina Gallagher) who can offer a confidential space to talk and share strategies to help.