Navigating the Noise: Caring for Yourself Without Burning Out

I’m tired of hearing phrases like “difficult times,” “unprecedented times,” “challenging times,” and “dark times.” Yes, the past decade has been filled with events that have shaken our foundation—perhaps even potentially awakening society’s collective consciousness and global awareness. But for those of us who have been marginalized, maligned, neglected, restricted, persecuted, and discriminated against, “difficult times” are nothing new. While new challenges continue to emerge, our systems have long been conditioned to endure oppression, trauma, and adversity. Still, if you’re like me, the ways we cope with stress don’t always serve our greatest good.

Most of my unhealthy coping mechanisms included doomscrolling, consuming junk food and excessive sugar—especially late at night—and not getting enough sleep. For me, these habits largely stem from a sense of powerlessness and a personal history of repeated abandonment and neglect. As a result, I turned to self-soothing behaviors that, while not inherently harmful in the moment, are far from ideal when practiced long-term.

I’ve found that approaching my coping mechanisms with compassion creates space for me to explore the root of these behaviors. For example, when I reach for a late-night sugary snack, I’m often not physically hungry or craving something sweet. Instead, I’m seeking an emotional escape—something to momentarily distract me from feelings of overwhelm and stress.

Some of you might also be feeling powerless in our current political climate—stuck between a state of “freeze mode,” anxiety, and moments of feeling okay. However, the emotional whiplash is exhausting and can quickly lead to burnout.

A few things to remember:

• You are not alone. Many of us feel the same way, yet it's easy to forget that there are still good people who care.

• While it’s important to reflect on our individual power, privilege, and influence, we cannot take on everything alone. We are part of a larger system, and while we each play a role in its function, guilt to the point of immobility serves no one.

• It’s okay to experience joy. Many communities are facing hardship, and fear and uncertainty rightfully weigh on our minds. In the midst of it all, we often forget that we still have the right to joy. Oppressive forces rely on our avoidance of joy as a mechanism of control. But joy is a form of activism—a form of self-care that allows us to continue supporting others.

Things to do for self-care:

• Step away from the social media matrix.
  I get it—social media has become deeply embedded in our lives, almost like an extension of ourselves. But just as life can be messy and overwhelming, so can social media. It’s okay to set boundaries for your mental and emotional health. As I’ve limited my own digital time, I’ve experienced periods of mourning due to the lack of engagement—that’s normal. Even neuroscience supports the benefits of a digital detox. However, I’ve also found more space for happiness, ease, and less stress by disengaging from it.

• Educate yourself from trusted sources, and if you have the capacity, get involved in local organizations.
  Stay informed, but don’t drown in the chaos. Many grassroots organizations provide support, care, and advocacy, and they would gladly welcome your time, presence, or resources. Taking action locally—contacting representatives, giving back to your community—can help you feel empowered and remind you that you can make a difference.

• Move your body.
  Take a walk in nature, engage in gentle movement like yoga or Pilates, and truly feel your body. Connect with yourself. You are more than your emotions, and remembering your physical presence can provide grounding and a sense of safety.

• Reconnect with the people you care about.
  Recharging your energy with like-minded souls is essential. You are not alone, and we thrive best when we support one another.

At the end of the day, navigating a world filled with uncertainty, injustice, and emotional exhaustion requires both resilience and rest. We are not meant to simply endure—we are meant to live, love, and experience joy despite the chaos. By approaching our coping mechanisms with self-compassion, setting boundaries, and intentionally reconnecting with our values and communities, we can shift from merely surviving to truly thriving. The road ahead may still be challenging, but we don’t have to walk it alone. Let’s remind ourselves, and each other, that healing, hope, and joy are not just acts of defiance but essential ingredients in the fight for a better world.