Self-Care in Challenging Times—Centering Yourself Amid Chaos

I’ve been reflecting lately on how easy it is to feel overwhelmed when the world around us seems so turbulent. And to be transparent, these days, it takes every skill I have to avoid going to a pretty dark place. I know that is true for many.

News headlines can spark anxiety, frustration, or even a sense of burnout, and it’s all too tempting to dwell in constant outrage or worry.

But I've had the good fortune to have had some great teachers in my life and I've learned some skills, I often call them touchstones, that are my go-to practices to help me connect something more reslient and powerful that the day-to-day circumstances.

In moments like this, true self-care becomes more than just a buzzword—it’s a lifeline.

1. Check In with Yourself

Take a simple, mindful pause each day, many times a day—even for just a few seconds.

• Breathe In: Notice what’s going on inside—maybe stress, fatigue, or a small spark of contentment.
• Breathe Out: Name it: “I’m anxious,” or “I’m feeling scattered,” or “I’m actually okay in this moment.”

That quick check-in is powerful. Just acknowledging the truth of how you feel can ground you.

2. Practice “Centering Breath”

I imagine a physical or energetic “center” somewhere in my body—often around the heart or lower abdomen.

• Place a hand there (if it’s comfortable).
• Take a deep breath in and think "center."
• Relax and see if you can find a place of refined balance, as though you’re standing steady on beam, but feeling very solid there.
• Feel yourself settle—less rushing, less tension. Notice that and breath into the sensation. This is key.

When external stress hits, this action can help you stay present and calm rather than being swept away by negativity. This is a very powerful skill when combined with the breath.

3. Observe Without Getting Stuck

There’s a quote from RuPaul that really resonates with me: “You can look at the darkness, but don’t stare at it.” In other words, pay attention to what’s happening in the world—some of it may be truly concerning or unjust—but don’t let that define your every waking moment.

Being mindful doesn’t mean ignoring troubling events. It means seeing them clearly, then returning to a place of inner stillness so you can act from a more resilient, centered state.

4. Accept What Is—Then Take Action

Sometimes “acceptance” sounds like surrender, but it isn’t. It’s simply acknowledging reality—“Yes, this is happening”—rather than denying or avoiding it. Paradoxically, once you accept that difficult truths exist, you’re in a better position to respond effectively, whether it’s through advocacy, volunteering, or just being kinder to the people around you.

5. Commit to Ongoing Self-Care

We can’t live in nonstop worry. That only drains us. The more challenging the world, the more we need daily routines that nourish our hearts and minds—whether it’s meditation, gentle movement, journaling, or time in nature.

Remember: You can’t pour from an empty cup. Taking care of yourself isn’t self-indulgent—it’s essential for sustaining any kind of meaningful action or support for others.

Keep Going, Gently

These are trying times, but we do have ways to stay centered and keep caring—without burning out. Try a short centering breath, or step outside for a moment of gratitude. Let those small acts remind you that your own well-being matters.

Until next time, be well and remember: you can’t control every storm, but you can find solid ground within yourself.

Stay Present,

Brett Hill Mindful Coach & Somatic Practitioner

PS.

If you'd like some free guided mindful meditations, including one on centering breath, text CENTER to 425-584-5883 if in the US or Canada. Or browse to https://app.hiro.fm/channel/the-mindful-coach-meditation-series