We hope you and your loved ones stay safe in this period of time. It is absolutely normal to feel fear, anger, sadness, and other strong emotions. These reactions are human; they are evidence that you care.

However, panic, anxiety, and a constant state of survival aren't what will truly protect you. A nervous system on permanent high alert can't distinguish between imagined catastrophe and real danger. And so, gently, we suggest something that may feel counterintuitive: put the mask on yourself first — for the sake of your mental health as well.

Below are a few techniques that may help when everything feels overwhelming. Take care.

Remember: anxiety and real danger are most often two different things. To separate them, you must return to the present moment. To your body. To where you are, rather than where your thoughts are racing.

The 5–4–3–2–1 technique is a simple way to do precisely that. It asks you to notice:

It is simple. It can be done anywhere. And it has a direct impact on your ability to stay here and now — the only place where you can truly assess what is happening.

Staying informed matters. But there is a line between being up to date and spiralling into a rabbit hole of dread.

If you feel the pull towards endless scrolling, pause. Speak to someone instead. Be honest about what is happening inside you. Don't analyse politics. Don't argue. Simply say, “I am scared.” They most likely are as well.

Negative emotions tend to soften when shared. If possible, speak in person. If not, call. Texting often leaves too much room for misinterpretation — and more spiralling.

You may have heard older generations insist that hard work cures everything. That isn't entirely accurate. Yet they are right about one thing: physical activity anchors us.

During one of the darkest years of my life, I worked at a hotel. One of my tasks was to clean the vases and arrange the flowers. It was unexpectedly healing. It was routine. It produced visible results. It was something I could control.

Cleaning helps. Rearrange your wardrobe. Wash the dishes. Assemble that table you bought from IKEA last month. Even building LEGO can work.

Choose something:

In uncertain times, small completed tasks restore a sense of agency.

You don't need to go outside. You can do a few squats, jumps, or gentle shakes where you are.

Stress needs an exit. Movement is one of the most reliable ways to provide it. It isn't a cure-all, but it may be especially helpful in moments when you feel frozen or numb.

Simplicity again.

Wear something that feels comfortable. Drink warm water. Take a bath. Book a massage if you can. Hug your pet. Watch a film you have seen before like a million times. Listen to music you know by heart.

It may be tempting to seek comfort entirely in food. That rarely solves anything. However, cooking something you loved as a child can be grounding in a different way.

Reduce new experiences where possible. Your mind is already absorbing a surplus of information. If you were protecting a child, you would keep certain things stable. Offer yourself the same care.

Caring for yourself isn't escapism. It isn't pretending that nothing has happened. It isn't being overly sensitive or dramatic.

It is necessary.

Trauma happens. Life happens. What remains within our control is how we respond. You have the right to protect your inner world. You deserve to care about your condition.

And staying grounded, especially now, isn't indulgence. It is strength.