How to Take Care of Yourself During a Crisis: Prioritizing Mental Health Amidst Current Events

In times of crisis, whether it's a personal challenge or widespread social or political turmoil, it can feel overwhelming to manage our mental and emotional health. The weight of current events, combined with personal stressors, can cause anxiety, depression, and a sense of helplessness. While it’s natural to be affected by what’s happening around us, it’s essential to find ways to take care of ourselves during these challenging times. Prioritizing your mental health isn’t just about surviving—it’s about thriving despite external pressures. In this blog post, we’ll explore ways to take care of yourself during a crisis and safeguard your well-being in the face of current events.

1. Acknowledge Your Emotions

The first step in taking care of yourself during a crisis is to acknowledge your emotions. It’s okay to feel upset, anxious, angry, or even numb. Denying or suppressing your feelings can lead to emotional burnout. Allowing yourself to feel and process emotions in real time is critical for your mental well-being.

If you’re feeling overwhelmed by current events, it’s important to:

• Recognize and name your emotions.

• Journal about what’s going on, your feelings, and what triggers your stress.

• Accept that it’s okay to feel uneasy or uncertain during difficult times.

By acknowledging your emotions, you can better understand them and take steps to manage them rather than let them take control.

2. Limit Exposure to Stressful News

While staying informed is important, consuming constant, negative news can be a major source of stress. Whether it's through social media, news outlets, or conversations with others, too much exposure to disturbing information can increase anxiety and depression.

Here’s how you can manage your news consumption:

• Set a specific time each day to catch up on the news (e.g., 30 minutes in the morning).

• Unfollow or mute accounts that are too negative or inflammatory.

• Choose trusted, balanced news sources to avoid sensationalism.

You don’t need to stay glued to your screens all day. Taking breaks from the news can help reduce stress and prevent emotional overload.

3. Practice Grounding Techniques

When crises unfold, it’s easy to feel anxious, disconnected, or overwhelmed. Grounding techniques can help you stay present and regain a sense of calm. These simple exercises can anchor you to the present moment and reduce feelings of anxiety.

Try these grounding techniques:

• 5-4-3-2-1 Exercise: Name five things you see, four things you can touch, three things you hear, two things you can smell, and one thing you can taste.

• Breathing exercises: Slow, deep breaths can activate the body’s relaxation response. Try inhaling for a count of four, holding for four, and exhaling for four (Box Breathing).

• Progressive muscle relaxation: Tense and relax each muscle group from head to toe to release physical tension.

These practices can be done in just a few minutes, providing a quick and effective way to calm your mind.

4. Prioritize Physical Self-Care

During times of crisis, it’s easy to neglect physical health, but taking care of your body is just as crucial for mental well-being. Engaging in regular physical activity can help manage stress, improve mood, and boost energy levels. Physical self-care also includes eating well, getting enough sleep, and staying hydrated.

To prioritize your physical self-care:

• Aim for at least 30 minutes of movement each day, whether it’s a walk, stretching, yoga, or another form of exercise you enjoy.

• Try to maintain a balanced diet, and don’t skip meals or turn to unhealthy comfort foods.

• Practice good sleep hygiene—go to bed and wake up at the same time every day, limit screen time before bed, and create a relaxing bedtime routine.

Taking care of your body helps support your emotional and mental resilience, making it easier to cope with stress.

5. Set Boundaries for Your Well-being

In times of crisis, people often feel the pressure to do more, help more, or be constantly available for others. However, setting healthy boundaries is vital to preserving your own well-being. Protecting your energy allows you to show up in a more effective and meaningful way, both for yourself and others.

To set boundaries:

• Learn to say "no" when necessary, especially if an additional commitment feels overwhelming.

• Take breaks when needed and don’t feel guilty for needing time to recharge.

• Communicate your limits clearly with others and let them know if you need space.

Respecting your own needs and setting boundaries is an act of self-care that helps you navigate a crisis with greater emotional resilience.

6. Seek Support from Others

You don’t have to go through challenging times alone. Reaching out for support—whether from friends, family, or a therapist—can provide comfort and help you feel less isolated. Talking to someone you trust about your feelings can reduce stress, provide new perspectives, and help you process your emotions in a healthy way.

Ways to seek support:

• Call or video chat with friends and family to share how you’re feeling.

• Join support groups online or in person to connect with others going through similar experiences.

• Consider seeing a therapist if you’re feeling overwhelmed and need professional support.

Having a support system can help you stay grounded during a crisis and remind you that you’re not alone.

7. Engage in Mindfulness Practices

Mindfulness helps you stay present and connected to the here and now, rather than getting lost in worries about the future or the past. During a crisis, practicing mindfulness can provide a sense of calm and clarity, helping you cope with stress more effectively.

Mindfulness practices include:

• Meditation: Spend a few minutes each day focusing on your breath and observing your thoughts without judgment.

• Mindful walking: Take a walk outside and pay attention to the sights, sounds, and sensations around you.

• Mindful eating: Slow down and savor each bite, paying attention to the taste and texture of your food.

Mindfulness helps to calm the mind, reduce stress, and restore emotional balance.

8. Take Action to Empower Yourself

During times of uncertainty, it can be easy to feel helpless. Taking small actions that align with your values and priorities can restore a sense of control and purpose. Whether it’s volunteering, donating to a cause, or speaking out about something important, taking action can provide a sense of empowerment.

Actions to take:

• Volunteer with organizations supporting those affected by current events.

• Take part in peaceful protests or advocacy work that aligns with your beliefs.

• Educate yourself on ways to make a positive impact on the issues you care about.

When you take action, even in small ways, it helps shift your focus from feeling helpless to feeling empowered.

Conclusion

Taking care of yourself during a crisis isn’t just about surviving—it’s about finding ways to thrive despite challenging circumstances. By acknowledging your emotions, limiting exposure to stressful news, practicing self-care, and seeking support, you can protect your mental health and navigate difficult times with resilience. Prioritizing your well-being allows you to not only care for yourself but also show up for those around you in a meaningful way.

If you’re struggling with stress, anxiety, or overwhelm in light of current events, consider reaching out for professional support. Therapy can provide you with the tools and guidance needed to cope effectively and maintain your mental and emotional well-being during times of crisis.