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Taking Care of Your Heart and Mind in a Hard World

Updated: 4 days ago

Lately, a lot of people I work with are telling me the same thing:


“Everything feels like too much.”


If that’s true for you too, I want you to know this—you’re not broken. You’re not weak. You’re paying attention.


The world is heavy right now. From politics and protests to rising costs and hateful laws, it can feel like we’re being asked to stay strong through storm after storm. Some folks are just trying to get through the day. Others are also trying to speak out or take action in ways that feel meaningful. Many are doing both.


And most people I work with are also carrying things no one else can see—trauma, grief, fear, exhaustion, or the pain of feeling like they don’t belong in the world around them.

This blog is here to help you take care of your nervous system and protect your emotional well-being, even when things feel messy or unsafe. You don’t have to carry it all alone.

Woman with curly hair sits on bed, holding teddy bear, looks distressed. Background is softly lit with sheer curtains, creating a somber mood.

1. Limit What You Take In To Take Care of Your Heart and Mind in a Hard World

We weren’t meant to know every terrible thing happening in the world all day, every day. Our minds and hearts need rest.

You might try:

  • Taking breaks from social media.

  • Unfollowing people or pages that make you feel more panic than clarity.

  • Choosing when and how you read the news—maybe just once a day, from one trusted source.

Here are a few places to get calm, clear news without the drama:

  • NPR – Good for deep dives and balanced info.

  • AP News – Just the facts, no extra opinion.

  • The 1440 – A free daily newsletter with neutral summaries.

If something feels scary or overwhelming, pause. Breathe. Check the facts before reacting. Not everything online is true, and your peace is worth protecting.



2. Come Back to What Matters Most to You

When the world feels confusing, it helps to remember: What do you care about? What kind of person do you want to be?

You don’t need to fix everything. But you can choose how you show up in the small moments. Kind. Brave. Honest. Creative. Gentle. Your values can be your anchor.


3. Use Your Energy in Ways That Fit You

Not everyone needs to be out in the streets or speaking up online. There are so many ways to make a difference.


  • Are you a writer? Write about what matters to you.

  • Do you cook? Bring meals to someone who’s struggling.

  • Are you good at listening? Be there for a friend.

You don’t have to do everything. Just do what’s real and doable for you. That’s still a powerful way to care for your heart and mind.


4. Stay Safe—Emotionally and Physically

Some of us can speak up more freely. Others have to be careful—because of race, gender, sexuality, immigration status, or other risks.

That’s not your fault. You get to keep yourself safe, and you’re still allowed to care deeply and dream big.

If you do go to a protest or event, plan ahead. Let someone know where you’ll be. Stay aware of your surroundings. Use apps like Signal to keep your conversations private if needed.

If you're in a situation that feels unsafe at home or in your community, here are places you can call:

  • Trans Lifeline: 877-565-8860

  • The Trevor Project (LGBTQ youth): 1-866-488-7386

  • Domestic Violence Hotline: 1-800-799-7233

  • RAINN (Sexual Assault Support): 1-800-656-4673

Person sitting on a gray sofa with head down, arms resting on knees. Closed blinds and a green plant in the background. Mood: somber.

5. Joy and Rest Are Not Selfish

You might feel guilty resting while so much is happening in the world. But here’s the truth: people who are rested, nourished, and supported can show up more fully.


You’re allowed to laugh. You’re allowed to turn off the news and go for a walk. You’re allowed to play, nap, sing, draw, or spend time with someone you love to care for your heart and mind.


This isn’t “checking out.” It’s filling back up.


6. Find People Who Care About What You Care About

We heal in community. You don’t need a big group—just one or two people who make you feel seen is enough.

That might be:

  • A friend who shares your values

  • A support group

  • A local mutual aid group or nonprofit

  • A therapist who really gets it

(If you’re looking for a therapist in Oregon or Florida, I’d be honored to support you.)


7. You Still Matter—Even When You Feel Small


You might not always feel strong. You might not always know what to do. That’s okay.

Your voice matters. Your care matters. Your presence in this world matters.

You’re allowed to take breaks. You’re allowed to grieve. You’re allowed to still hold hope.


A Few More Resources To Take Care of Your Heart and Mind in a Hard World



You don’t have to do it all. You just have to keep showing up in ways that feel true.

If you’re feeling overwhelmed, sad, angry, or tired—and you need someone to talk to—you’re always welcome here.


You can reach out at www.curiousmindcounseling.com or email me at info@curiousmindcounseling.com to learn more or schedule a session.


You’re not too sensitive. You’re awake.

And that matters.




 
 
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