Apologies that this is late.

I did a version of this last year: https://buttondown.com/SelfCareBackpack/archive/self-care-in-crisis/ but it feels relevant once more.

Do I need to talk about why I want to revisit this subject? I feel not. But lets say, hypothetically, if you’re having a bad time of it, here’s some ways to look after yourself.

• You don’t need to see all of it immediately. If you’re not immediately affected, you can wait until you’re in a better place to handle it (or you can choose not to watch). Bearing witness is about making sure we have records of things so we can’t be lied to without evidence to the contrary. It doesn’t mean seeing everything in vivid detail.

  • The line between keeping informed and doomscrolling is increasingly small. Keep track of where and hopw you’re spending your time.

• Grieve. Here’s an interesting article on political grief: https://journals.sagepub.com/doi/10.1177/00302228251337278

  It talks about the importance of identity when working through political grief. Lean on your community, engage in traditions, remind yourself who you are and what you stand for. It’ll help you process the grief, anger, fear, shame, however you’re feeling.

• Think globally, act locally. You don’t need to try to fix your entire country/life/job industry/etc. If you want to help, and you can offer support, look locally. Mutual aid, strengthing those community bonds, just being a person who is safe and exists is vital.

• If you can’t help, that’s also okay. Life is complicated, and not everyone can put themselves on the front lines, and we all know that finances are tight right now. Accept that’s where you’re at.

• This is where we get hyper-local: what can you do to make future you’s life a little easier or nicer? Your sense of control and efficacy is important in the face of helplessness. Spend 5 mins tidying. Change your bedsheets. Wash a plate. Take a shower. Small, visible actions can help with these feelings.

• Give yourself grace. We’re living through a lot, and you’re probably holding down a job, caring for family, caring for yourself. It’s a lot when the world seems on fire.

• Try practicing gratitude. There is some evidence that writing (typing/speaking aloud) what you’re grateful for can help with hopelessness and stress. The effects are small, but solid. I write one thing a day I’m grateful for, and I find it grounding. It’s a gentle way to bring me to the present and find a small thing I can be grateful for. Note: this is not meant to be a ‘why am I so depressed, I have things top be grateful for’ thing. It’s more of a ‘even when the world is a stressfuil place to be, I have good things in my life’. It takes little energy, and can be helpful when you’re struggling.

I hope this little set of reminders is helpful to you. Check in with yourself, make sure you’re doing the basics. This checklist is a go to of mine: https://twloha.com/content/files/everything-is-awful-and-im-not-okay-questions-to-ask.pdf

Take care <3

Gem