Monthly Archives May 2026

My mornings typically look like turning off my alarm and picking up my phone to swipe through my social media apps to “catch up.” Lately, that “catching up” has been filled with exposure to disturbing and emotionally heavy events. The counselor in me reminds me to limit my time on social media and time spent viewing the news; but, realistically, it’s hard to escape the current emotional climate with so many people feeling overwhelmed, tense, and exhausted. We might expect this kind of response following a direct trauma or chronic crisis — but we tend to underestimate the emotional weight that simply living in today’s world can carry. A lot of people identify with the feelings of overwhelm and being on edge, even when they have not directly experienced a recent trauma.  

Frequent exposure to distressing events (news, social conflict, uncertainty) can dysregulate our nervous systems just as readily as direct trauma. In the clinical world, we often use the term vicarious trauma to describe how people can feel trauma responses without having experienced a direct traumatic event such as abuse or violence. In a world where, unless you live off-grid, you will be exposed to traumatic material, it is critical that we learn to cope with ongoing stress.  

We may not be able to stop the “rain,” but we can learn how to “pitch a tent” to provide a space of refuge from the rain.   

Our nervous systems are adaptive and are designed to help us survive. When our nervous system is activated by the “rain” (all the emotionally heavy things around us), the experience isn’t usually pleasant. When we experience anxiety, irritability, difficulty focusing, fatigue, sleep disruptions, mood dysregulation, etc., we may be tempted to view it as a personal failure.  

Instead, we need to approach our body’s responses with curiosity and ask “what are you trying to tell me?” and “where do I need to direct my attention?”  

Keeping the Tent Secure

Once we’ve decided to build our refuge, we need the right tools to keep the tent secure. Here are several trauma-informed ways to regulate your nervous system and maintain your agency when the world feels overwhelming. 

Regulate the Body 

When our “smoke detector”, the amygdala (the area of the brain that processes fear and anxiety) is going off, we can’t always talk ourselves out of it. But we can use our body to talk to the brain and quiet the alarm. 

• Breathing: Try “Box Breathing.” Inhale for 4 counts, hold for 4, exhale for 4 counts and hold for another four. This will signal to your nervous system that there is no immediate physical threat. Try repeating the cycle 4 to 5 times. 😊 

• Yoga: Try gentle, restorative poses like Child’s Pose or Legs-Up-the-Wall. Both help calm the nervous system and support circulation, which can cue your body to shift into a more restful, safe state. A quick online search for ‘restorative yoga for anxiety’ can offer helpful guidance. This video is a great place to start: https://www.youtube.com/watch?v=8TuRYV71Rgo 

Orient to Safety 

Repeat the mantra: “In this moment, in this room, I am safe enough.” This isn’t about ignoring the world; it’s about giving your body a break from the “high alert” status. 

Create Boundaries Around the “Rain” 

We often feel a sense of “doom-scrolling” is mandatory to stay informed, but constant input keeps the nervous system in a state of high alert. 

• The 20-Minute Rule: Limit news consumption to a specific window of time per day. 

• Digital Fasting: Try to keep the first hour of your day “input-free.” No scrolls, no headlines just you, your coffee, and your own thoughts. 

 Helpful tip: set limits on certain apps to help keep yourself accountable. 

Name it to Tame it 

When we feel a sense of dread, it’s like a fog clouding the mind. When we name it, the fog begins to lift. Instead of saying “I am a mess,” try saying, “I am noticing a feeling of heaviness in my chest.” This creates a small space between you and the emotion. You may also like to try this by journaling! Remember, you don’t have to be a professional writer, it’s the intention that matters. Jotting down some simple bullets or phrases works just as well. 

Reclaim Your Agency through Action 

When life feels overwhelming, it can be easy to slip into feeling stuck or disconnected. One way to shift that is by taking small, intentional actions that remind you that you still have influence in your own life.

Local Connection: Volunteer at a local animal shelter or a community garden. Spending an hour walking a dog or planting a seed reminds your brain that you are an active participant in the world, not just a passive witness to its pain. Or find somewhere to volunteer that supports another cause close to your heart. Remember, you are the good in this world. ️💚 

Allow the Emotional Waves 

Think of your emotions like waves at the beach. If you stiffen up and try to block a big one, it’s just going to knock you over and leave you tumbling. But if you “surf” it, or acknowledge the sadness or frustration without judging yourself for feeling it, you allow the emotion to hit its peak and naturally lose its power. You aren’t trying to stop the water; you’re just staying on the board and breathing through the intensity until the wave eventually washes back out to sea. 

A Note on Seeking Help: Sometimes the rain is too heavy to manage alone. If your “tent” feels like it’s collapsing, reaching out to a counselor or a support group is a sign of strength, not a failure of your coping skills. We are social creatures; sometimes we need others to help us hold up the poles. Check out our current offerings through the Wholeness Collective!  

Additional resources: 

• 988 Suicide & Crisis Lifeline: Call or text 988 (available 24/7)  

• Georgia Crisis and Access Line (GCAL): Call 1-800-715-4225 (available 24/7 in Georgia)  

We will never be able to stop the rain, but we can remain present, human, and grounded— even in the rain.