Taking Care of Yourself in Stressful Times
Many people are feeling weighed down by what is happening around us. It might be the constant news cycle, changes in our communities, or worries about the future. When so much feels uncertain and outside of our control, it is easy to feel on edge, drained, or even hopeless. If that sounds familiar, you are not alone.
No matter where you live in the country, know that many people here are experiencing the same stress and looking for therapy and other tools to help them cope.
What Happens in Our Bodies
When we live in a state of ongoing stress, our bodies react as if danger is right in front of us. Stress hormones like cortisol and adrenaline surge, putting us into survival mode. This can look like a racing heart, shallow breathing, tight muscles, stomach upset, trouble sleeping, or snapping at people you care about. These responses are normal, but when they go on for too long, they leave us feeling depleted.
The Role of Culture, History, and Epigenetics
Our responses are shaped not just by today’s stress but also by the experiences of our families and communities. If you or your loved ones have lived through war, displacement, discrimination, or other hardships, those histories live in you.
Epigenetics is one way science explains this. Stress and trauma do not only affect one person’s mind and body, they can influence how genes are expressed and how stress responses are passed down through generations. Even if you did not directly experience an event, your body may carry echoes of it. For many people this explains why certain stressful situations feel bigger, heavier, or more activating than they “should.” These responses are not weakness. They are survival strategies that have been carried forward.
This is why trauma therapy and culturally aware counseling can be so important. Working with a therapist who understands the impact of generational trauma can make healing feel safer and more possible.
Ways to Care for Yourself
While we cannot always change what is happening around us, there are ways to care for your mind and body so that stress does not take over.
Ground yourself in the present. One gentle tool is the 5 4 3 2 1 method. Slowly notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Moving through your senses in this way can bring you back to the present moment and calm your nervous system.
Notice your body’s signals. Pay attention to tension in your shoulders, changes in your breathing, or an unsettled stomach. Gentle stretching, slow breaths, or placing a hand over your heart can remind your body that you are safe.
Create boundaries with information. Too much news or social media can keep your nervous system on high alert. Allow yourself to take breaks and check in only at times that feel manageable. Always try to avoid looking at stressful things before bed.
Lean on connection. Reach out to friends, family, or cultural communities. Sharing worries and being reminded that you belong can soften the weight of stress.
Give space to your history. If stress brings up memories or feelings from the past, acknowledge that your reactions make sense. Journaling, therapy, or talking with someone safe can help process the layers of pain and resilience you carry.
Channel your energy. Even small actions can restore a sense of agency. Caring for a neighbor, volunteering, creative expression, or tending to daily routines that bring structure and comfort all make a difference.
A Gentle Reminder
Feeling anxious, sad, or exhausted in times of uncertainty is not a sign of weakness. It is a human response to difficult circumstances. Your body is doing its best to protect you. What matters is finding ways to care for yourself so stress does not take over completely.
If you want a simple practice to try right now, take a slow deep breath in, hold it for a count of three, and then exhale longer than you inhaled. Repeat this three times. As you breathe, notice your body settling just a little more each time. This is a small way to remind your nervous system that you are safe in this moment.
If you are in Oregon or Washington and are looking for therapy for anxiety, trauma, or stress management, I’m available to help. Reaching out for counseling can help lighten the load and give you tools to move forward. You do not have to carry this alone.
(Photo Credit: David Clode)