Coping in Chaos: Finding Grounding and Purpose in the Current Political Climate

These days, the world can feel like it’s spinning a little faster—and not always in the right direction. With political upheaval, ongoing threats to civil rights and an ever-growing stream of anxiety-inducing news, it’s no wonder so many of us are feeling overwhelmed, discouraged and even afraid. But amidst this chaos, there are powerful coping skills and intentional choices we can make to stay grounded, preserve our mental health and show up meaningfully in our communities.

Step One: Protect Your Nervous System

One of the simplest but most powerful ways to start reclaiming your sense of stability is to protect your nervous system. This means being mindful of how and when you consume news and social media. It’s tempting to check your phone first thing in the morning or scroll endlessly before bed—but these habits can spike cortisol and adrenaline, activating the body’s fight-or-flight response before your day has even begun, or when you’re trying to rest.

Try setting boundaries around media consumption:

• Avoid news or social media in the hour after waking and before sleep.
• Create tech-free time blocks during the day.
• Use a grounding routine in the morning—like stretching, breath work, or journaling—before engaging with the world.

Step Two: Decide How You Want to Show Up

A powerful antidote to helplessness is purpose. We may not be able to control everything happening in the world, but we can control how we respond. Ask yourself: How do I want to show up right now? Your answer might be deeply personal or community-driven—or both.

Here are a few meaningful ways to take action:

• Care for yourself and your children with compassion and structure.
• Volunteer with nonprofits supporting marginalized communities—organizations that work with the homeless, LGBTQ+ youth, veterans or refugees are always in need of compassionate hands and hearts.
• Donate to resistance groups advocating for justice, equality and human rights.
• Show up at local protests or town halls to make your voice heard.
• Join or build mutual aid networks in your community to support neighbors in need.

Action can be healing. It reconnects us to our values and to one another.

Step Three: Balance the Negative with the Positive

It’s essential to stay informed—but consuming only negative or fear-driven news can lead to burnout and emotional dysregulation. To counterbalance this, intentionally seek out positive news stories and uplifting content.

Look for local outlets that spotlight:

• Community wins
• Environmental recovery
• Acts of kindness
• Youth achievements
• Cultural celebrations

A few places to start might be:

• Good News Network
• Oregon Public Broadcasting for uplifting regional stories
• Local neighborhood newsletters or Facebook groups often highlight community resilience and joy

Step Four: Get Support from a Professional

Sometimes, the best thing we can do is ask for help. Working with a trauma-informed therapist can make all the difference in processing what’s happening in the world and figuring out your role in it. At Willamette Wellness Center, we specialize in trauma and are deeply committed to supporting marginalized communities—including BIPOC, LGBTQIA+, neurodivergent individuals and those impacted by generational trauma or systemic oppression.

Whether you’re struggling with anxiety, grief, burnout, or identity-related stress, we’re here to support your healing. Visit us at www.wwcpdx.com to learn more or schedule a consultation.

You Are Not Alone
The world may feel heavy, but you don’t have to carry it all by yourself. By cultivating mindful habits, anchoring in community and getting the support you need, you can not only survive this political moment—you can help shape a more just, compassionate future.