By Susan Williams
Susan Williams, MEd, RH(AHG)Feeling an ongoing low level of anxiety? You’re not alone. Research suggests that sustained exposure to political conflict can increase stress, disrupt sleep, and contribute to feelings of helplessness.
The goal though isn’t to stop caring—it’s to care in a way that’s sustainable. So why not try this evidence-based system of mindfulness, cognitive reframing, values, and purposeful action that may give you the re-boot you’re looking for?
Minute 1: Breathe & Ground
Plant both feet firmly on the floor.
Take four slow breaths:
- Inhale for 4 seconds.
- Exhale for 6 seconds.
- As you breathe, silently repeat I am here. I am steady. I can respond with clarity.
- Allow your shoulders to relax and unclench your jaw.
Minute 2: Refocus
Ask yourself three questions:
- What is one fact I know today?
- What is one worry or prediction that I cannot know for certain?
- What value do I want to bring to today?
Choose one value:
- Courage
- Compassion
- Integrity
- Patience
- Hope
- Curiosity
- Kindness
- Persistence
Finish this sentence:
Today I choose to lead with __________.
Minute 3: Take One Step
Ask:
What is one meaningful thing I can do today?
It might be:
- Read trusted news for 10 minutes.
- Call or email one elected official.
- Encourage another volunteer.
- Attend a meeting.
- Donate.
- Help a neighbor.
- Take a walk to re harge.
Then simply close with this reminder:
I don’t have to carry the whole movement. I only have to carry my part. Small, consistent actions—joined with thousands of others—help create lasting change.
Go into your day knowing you’ve grounded yourself in purpose rather than urgency.
Over time, it can help transform feelings of anxiety and worry into a steadier, more sustainable response.
Susan Williams, MEd, RH (AHG), is a certified holistic nutritionist, yoga instructor, Duke trained National Board Certified Health and Wellness Coach, and enthusiastic student of health for older citizens.
Disclaimer: Self Care posts are shared for information purposes only, and are never intended as individual medical advice nor as a substitute for healthcare services.