Navigating Geo-Political Stress While Living & Working Full Time
Coping with geopolitical stress while living and working full-time requires a trauma-informed, mind-body approach that prioritizes safety, regulation, and resilience. Here’s how you can navigate this stress while maintaining balance in your daily life.
1. Safety First: Creating a Sense of Internal and External Stability
Acknowledge Your Feelings Without Judgment: When geopolitical stress arises, allow yourself to name what you’re feeling—whether it’s fear, anger, grief, or numbness. Awareness is the first step toward regulation.
Establish Routines: Predictability soothes the nervous system. Keeping a consistent morning ritual, mealtimes, and sleep schedule helps anchor you amid external uncertainty.
Limit Overexposure to Distressing News: Stay informed, but set boundaries. Choose a time-limited, trusted source rather than doom-scrolling, which can dysregulate your nervous system.
Identify Your Circles of Control: Recognize what you can influence (your actions, mindset, how you engage with others) versus what you cannot (global events, political decisions). This reframing reduces feelings of helplessness.
2. Regulating the Nervous System: Mind-Body Techniques
Chronic geopolitical stress can keep the nervous system in a state of hyperarousal (anxiety, tension) or hypoarousal (numbness, fatigue). These practices help bring the body back to regulation:
Grounding Exercises:
5-4-3-2-1 method (name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste) to anchor in the present moment.
Pressing your feet into the floor and taking slow breaths to increase a sense of stability.
Breathwork & Vagus Nerve Activation:
Try box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4).
Humming, singing, or gargling helps activate the vagus nerve, supporting relaxation.
Movement & Somatic Release:
Shaking your body gently (like animals do after stress) can discharge stored tension.
Walking in nature, stretching, or engaging in mindful movement (yoga, Tai Chi) supports emotional processing.
Self-Compassion Practices:
Place a hand on your heart or belly and repeat a grounding phrase: “I am safe in this moment.”
Use self-holding techniques, such as wrapping your arms around yourself for a calming effect.
3. Strengthening Resilience Through Connection & Meaning
Find Supportive Community: Seek spaces (online or in person) where you can process emotions safely without judgment. Human connection is a powerful buffer against stress.
Engage in Meaningful Action: If geopolitical issues feel overwhelming, channel energy into small, values-aligned actions—volunteering, advocacy, supporting affected communities.
Reconnect with Joy: Balance heavy emotions with moments of pleasure—whether it’s listening to music, laughter, creative expression, or spending time with loved ones.
4. Setting Boundaries & Prioritizing Rest
Energy Hygiene: After engaging with difficult news or conversations, cleanse your energy—wash your hands, take deep breaths, or shake off tension.
Say No Without Guilt: If certain conversations, debates, or tasks are overwhelming, it’s okay to step back.
Prioritize Rest & Sleep: Trauma and chronic stress drain your system; deep rest is essential for repair and resilience.
Final Thoughts
You are not alone in feeling the weight of the world. By integrating a trauma-informed, mind-body approach, you can cultivate steadiness, presence, and hope—even in uncertain times. Small daily practices of self-care, boundary-setting, and connection can create a foundation of resilience that supports both your well-being and your ability to engage meaningfully with the world.