Care for Your Body and Heart

Our nervous systems are not set up for this 24/7 deluge of horrors. The constant stream of bad news can take a toll on our bodies — higher cortisol (stress hormone), difficulty sleeping, increased depression, overwhelm, and burnout.

Burnout serves oppressive systems so it is vital to protect against it.

Decide what makes you feel safer. That might mean stepping away from the news cycle, taking time off, or seeking professional support. This kind of emotional strain takes a toll, and only you can determine what brings you back to a place of relative stability.

Soothing your nervous system

The goal of these activities is not to keep you from feeling all that you feel. It is to signal to your body that you are relatively safe (in that moment) so it can move out of fight, flight, or freeze mode and do the work of recovery.

Here are a few quick things you can do to help soothe your nervous system and lower your cortisol. Pick one that is a good fit for you.

Feel your feelings

Allow yourself to feel and express rage, grief, and fear. It is essential to feel your feelings to allow them to pass through you. Remember to take time to feel joy, comfort, and hope, too.

Breathe consciously

Notice the pattern of your breath. You may choose to deepen or slow your breathing, but you don’t need to change anything.

Find warmth

Pull on a favorite sweater, snuggle up in a blanket, or drink a warm cup of tea. Take a warm bath or shower.

Move your body

Taking movement breaks throughout the day can help you move out of freeze. This includes anything from standing and stretching, a short walk (even just around your room), or mini dance breaks.

Soothing touch

Take a minute to stroke a soft blanket, pet your fur baby, or rub a smooth stone between your fingers. Gently caress your face, place a hand on your heart, or ask for a hug.

Soft gaze

Take your eyes off your screen and look out at the middle distance — at something or someone across the room or out the window. Bonus points if you can look out at a natural setting.

Connect with nature

Go for a walk or just stand outside. Even playing soothing nature sounds like rain or waves can be a good re-set.

Connect with your people

Have coffee or play games with friends. Send a text checking in. Send a “thinking of you” card to a loved one.

Take news breaks

Spend some time reading a good book, or watching a comfort show.

Rest

Intentional rest is a way to mobilize. Our bodies need time to recover and to metabolize what is happening. Taking time to rest helps prevent burnout. It allows us to show up again to do the work that needs to be done.

Soothe with music

Sing, hum, or listen to your favorite music. Take a dance break.

Create something

Make some art or cook something you love. Take time to savor doing something just for the fun of doing it.