This moment requires psychological stamina.
When Everything Feels Like Too Much, Start With the Body
It is abundantly clear that many of us here in the United States are not doing well right now, full stop. We are living with a pervasive sense of uncertainty, fear, vigilance and exhaustion. We are being kept in a chronic state of fight or flight with incessantly horrendous news updates and knowledge of failing systems that are supposed to keep us safe. I’m there too.
When we’re in crisis, collectively or personally, our bodies are flooded with stress hormones like cortisol which makes us less grounded, more reactive, restless, and prone to intense inflammation which leads to illness.
Many of our systems are depleted as we are being asked to do more, and more, and more.
I believe that we will absolutely get through this timeline but psychological stamina is the name of the game. With that being said, here are my suggestions to myself, my clients and everyone else right now.
The Basics Aren’t Optional
If you’re on TikTok you’ve probably seen the videos of people seeming exhausted and saying they feel depressed while the voice-over asks “Did you drink water? Did you sleep? Did you go outside?” Etc. etc. and the person keeps saying “no.” Well… that is no joke.
When clients come to me and say things like:
“I feel more depressed lately.”
“I’m more irritable than usual.”
“I’m just not functioning the way I used to.”
One of the first places I go is the basics:
How are you sleeping?
How are you eating?
Are you taking your medications consistently?
Are you drinking water?
Are you moving your body at all?
Focusing on sleep hygiene, nutrition, hydration, movement, and medication consistency is one of the most effective ways we have to keep the nervous system from getting stuck in chronic fight-or-flight by fueling your system enough to keep up with the level of depletion. You need to be resourced; these things cannot be seen as luxuries or unnecessary.
Rest. Is. Non. Negotiable.
I encourage you to really think about the concept of rest and how (or if) it exists in your life. Rest is not something you earn after productivity, it is a requirement for your body.
Start here: https://www.apa.org/topics/mental-health/seven-rest-types
There’s also something else that matters deeply in times like these: control.
When everything feels out of control, caring for your body is one of the few places where you can exert agency. You can’t fix it all, but you can drink water, go to bed at a consistent time, eat, move, and step outside. Those actions signal safety to the nervous system.
A Few Non-Negotiables I Come Back To
I’m not saying these things will solve everything; they won’t. But what they will do is give you more capacity to deal with what’s in front of you.
If your mental health feels like it’s declining, this is where I would refocus first:
Drink water like it’s your job.
Aim for at least half your body weight in ounces per day. Dehydration alone can increase fatigue, irritability, headaches, and brain fog. If there’s one thing I will never stop emphasizing, it’s water.
Take medications consistently.
If you’re prescribed medication, take it on time and regularly. Skipping or inconsistent dosing can create emotional volatility that feels psychological but is often physiological.
Protect sleep timing.
Sleep quantity matters, but sleep timing matters even more. Going to bed and waking up at roughly the same time every day, including weekends, helps regulate the nervous system. If you know your chronotype, follow it like it’s your religion.
Do not take your phone to bed.
I know this can feel comforting for anxiety, and I have absolutely used it for this as well. But it also keeps the body in a heightened state. Put your phone away at least 30 minutes before sleep, keep it out of the bedroom, or turn it off so you are not tempted to start using it again. I promise you’ll fall asleep faster and feel more rested in the morning, especially if you pair this with consistent sleep hours.
Eat protein, especially in the morning.
Breakfast matters, and consuming protein matters especially for neurodivergent folks: “it provides essential amino acids required to produce neurotransmitters like dopamine and serotonin, which regulate focus, mood, and cognitive function. It stabilizes blood sugar to prevent energy crashes, reduces neuroinflammation, and supports nervous system repair. High-protein diets are particularly beneficial for managing ADHD symptoms and enhancing mental stamina” —ADDitude.
Move your body.
I am not suggesting going to the gym or picking up a new sport. A 20-minute walk is enough. If you can’t walk, anything that gently raises your heart rate works. If 20 minutes feels like too much, do less, just do more than you are now.
Go outside if you can.
Even briefly. Light, air, and sensory input help orient the body to the present moment.
How I’m Holding Myself Together Right Now
As a deeply feeling person and mental health therapist, I know that these behaviors are ones I have to take seriously for my clients and myself.
Here’s what I’m prioritizing right now to stay resourced:
No phone 30 min before bed
Consistent sleep hours: 11:30/midnight-7:30/8:00 am
Aiming to drink 100oz of water a day
Listening to my body when it’s hitting capacity and backing off
Getting outside daily
Moving my body, tennis a few times a week, or walking
Eating a protein-packed breakfast every single morning
I eat the same breakfast every day of turkey bacon, eggs, some kind of bread for a breakfast sandwich, and berries. This way I don’t have to think about it, it’s just automatic. The consistency sustains me through the morning and reduces decision fatigue.
I also make sure I have small things to look forward to. Morning coffee, breakfast, spending time with my dog, a new show episode release.
The bottom line is your mental health is inextricably connected to your physical body and the resources it’s being given to work with. If you’re feeling worse, more fragile, or more overwhelmed, start here.
Hydrate. Sleep. Eat. Rest. Move. Reduce stimulation where you can. We will get through this.
