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Prioritizing Self-Care in Times of Turmoil

  • Writer: Sunny Naughton
    Sunny Naughton
  • Mar 18
  • 3 min read

When life feels overwhelming, self-care often becomes the first thing we sacrifice. Whether you’re navigating personal challenges, relationship struggles, or professional stress, taking care of yourself isn’t a luxury—it’s a necessity. In times of turmoil, prioritizing your well-being can provide stability, clarity, and resilience.


In the human services field in the USA, I am experiencing extreme tumult with friends, colleagues, and those closest to me facing layoffs and uncertainty. I can tell you wholeheartedly that these are people on the front lines of helping our country's most vulnerable. Ensuring they care for themselves, especially now, is incredibly important. Consider reaching out to your friends and family and checking in on them; maybe invite them to a meal or write a note. Whatever works for you. Last night I shared a meal at a favorite restaurant with three of my favorite people; three people who serve daily and deserve a little TLC.



Italian Food Self-Care! Photo Credit T.Patten


Why Self-Care Matters During Stressful Times


When we experience heightened stress, our nervous system shifts into survival mode, making it harder to focus, rest, or engage in healthy habits. Without intentional self-care, we may find ourselves exhausted, emotionally drained, or disconnected from our needs. By implementing small, meaningful self-care practices, we can regain a sense of control and cultivate inner strength.


Self-Care Strategies for Difficult Times


1. Ground Yourself in Routine

Uncertainty can be unsettling, so having a consistent routine—however simple—can create a sense of normalcy. Even if your days feel chaotic, anchor yourself with small, non-negotiable habits:

  • Morning ritual: Stretch, journal, or sip tea in silence before checking your phone.

  • Mealtime mindfulness: Eat at regular times and focus on nourishing your body.

  • Nighttime wind-down: Limit screen time and engage in calming activities like reading or deep breathing.


2. Move Your Body, Gently

Exercise helps release built-up stress, but during tough times, it’s important to approach movement with self-compassion. Try:

  • Walking outside for fresh air and perspective

  • Yoga or stretching to ease tension

  • Dancing or shaking out stress when feeling overwhelmed


3. Prioritize Rest & Sleep

When emotions run high, sleep often suffers. To improve rest:

  • Create a wind-down routine (dim lights, avoid caffeine, journal thoughts)

  • Use guided sleep meditations (apps like Calm or Insight Timer)

  • If anxiety keeps you awake, try progressive muscle relaxation


4. Nourish Your Mind & Body

Stress can lead to emotional eating or loss of appetite. Aim for:

  • Simple, nutrient-rich meals (smoothies, soups, whole foods)

  • Hydration (herbal tea, electrolyte drinks)

  • Supplements if needed (magnesium, B vitamins for stress support)


5. Create Space for Emotional Processing

Ignoring emotions doesn’t make them disappear. Instead, allow yourself to process what you're feeling:

  • Journal without judgment (prompts: What do I need right now? What emotions am I carrying?)

  • Talk to a trusted friend, therapist, or support group

  • Practice self-compassion (remind yourself: I am doing my best, and that is enough.)


6. Set Boundaries & Limit Emotional Overload

When navigating turmoil, protecting your energy is crucial. Consider:

  • Reducing social media/news consumption

  • Saying “no” to draining conversations or commitments

  • Creating buffer time between responsibilities for mental breaks


Helpful Resources for Self-Care & Support

Here are some free and accessible tools to help you care for yourself:


Mental Health & Stress Management:

Sleep & Relaxation:

  • Calm (sleep stories, meditation) – calm.com

  • Sleepytime (sleep cycle calculator) – sleepyti.me

Emotional Processing & Support:

  • 7 Cups (free peer support chat) – 7cups.com

  • The Gottman Institute Blog (relationship health) – gottman.com

Mindful Movement & Gentle Exercise:


During difficult times, self-care is not selfish—it’s an essential part of resilience. You don’t need to do everything at once; even small steps make a difference. Be kind to yourself, seek support when needed, and remember: you are worthy of care, no matter what challenges you face.


What are your go-to self-care practices when life feels overwhelming? Let me know in the comments!

 
 
 

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