Right now, many people are feeling anxious, dysregulated, and uncertain. The world seems like a chaotic place, and that feeling of unease can be contagious. Just like stepping into a room full of anger can make you tense, being surrounded by collective fear and stress can deeply affect your own nervous system.

So, how do we swim through this current rather than being dragged under? Here are six essential tools to help you regain stability and resilience in turbulent times.

1. Discipline and Routine: The Foundation of Stability

It may sound basic, but structure is fundamental. Keeping a routine around sleep, food, and movement can anchor you when everything else feels unstable. Aim for consistent sleep patterns, nourishing meals, and daily movement—even if it’s just stretching or a short walk. When your body has predictability, your mind follows suit, making it easier to navigate stressors.

2. Community: Find Your People

Humans are wired for connection. In moments of crisis or instability, isolating yourself can make anxiety feel even heavier. Finding a group—a nonprofit, a band, a book club, a local advocacy team—where you can engage in something larger than yourself is powerful. Talking about something beyond stressors, working toward a shared goal, or simply laughing together can help shift your nervous system out of fight-or-flight mode.

3. A Sense of Purpose: Give Your Mind Direction

Uncertainty can feel paralyzing, but purpose acts as a compass. It doesn’t have to be grand. On a large scale, you could join an advocacy group or volunteer for a cause. On a smaller scale, learning a new skill, improving on a hobby, or even setting personal growth goals can provide a sense of control and direction. When your mind has something to focus on, it’s less likely to spiral into anxiety.

4. Timed Distractions: A Healthy Balance

Distractions can be a helpful coping tool—when used intentionally. Watching an episode of your favorite show, scrolling for five minutes, or playing a short game can offer relief. But too much can lead to dissatisfaction and numbness. The key is setting limits. Use a timer or pick a set number of episodes or minutes, so you don’t slip into avoidance rather than regulation.

5. A Toolbox for Regulation: Build Your Own Resourcing Kit

When anxiety takes over, it helps to have go-to tools for grounding. Create a list or a physical box filled with ideas, such as:

• Playing a favorite song or curated playlist
• Smelling a scent that helps you feel present (lavender, peppermint, citrus)
• Hugging a pet or weighted plush
• Singing, humming (great for vagus nerve activation), or laughing
• Jumping jacks, shaking your arms, or dancing to release tension
• Watching a candle burn or focusing on a soothing visual
• Cuddling under a weighted blanket or wearing a compression vest

Having these tools at the ready makes it easier to shift out of distress when needed.

6. Nourishment: Support Your Gut, Support Your Mind

Your gut health and mental health are deeply connected. Eating fermented foods like kimchi, yogurt, and sauerkraut (if not contraindicated) can support a balanced gut microbiome, which in turn supports mood regulation. Other nourishing foods include:

• Omega-3-rich foods like salmon, flaxseeds, and walnuts
• Dark leafy greens for their folate and magnesium
• Berries and citrus fruits, high in antioxidants
• Complex carbohydrates like quinoa, sweet potatoes, and oats to stabilize blood sugar

The Takeaway

These are challenging times, but you have tools to help you navigate them. By creating structure, seeking community, finding purpose, balancing distractions, curating a resourcing toolkit, and nourishing your body, you can build resilience.

You are not alone in this. Keep swimming.