How to Care for Yourself When the World Feels Like a Dumpster Fire
Let’s be real— it feels like the world is unraveling. None of this is normal and yet we’re all expected to carry on “business as usual.”
The news cycle is relentless, social media is a battlefield and just existing in the midst of all the chaos is no doubt exhausting. If you’ve been feeling overwhelmed, anxious, confused or downright hopeless, you’re not alone.
This truth remains…you are still worthy of peace and care. Even when the world feels like it’s in flames, you can carve out small, meaningful spaces of refuge for yourself and those around you. We are all caught between the urgency of creating change and the necessity of stepping back from the chaos. There’s no manual for navigating times like these! Here are six tips as an offering of peace and self care to you during this season. Remember—you are valuable, immensely capable, and, most importantly, you carry within you the goodness, strength, and peace that the world so deeply needs.
“To be HOPEFUL in bad times is not just foolishly romantic. It is based on the fact that human history is a history not only of cruelty, but also of compassion, sacrifice, courage, kindness. What we choose to emphasize in this complex history will determine our lives. If we see only the worst, it destroys our capacity to do something. If we remember those times and places—and there are so many—where people have behaved magnificently, this gives us the energy to act, and at least the possibility of sending this spinning top of a world in a different direction.” -Howard Zinn
1. Limit Your Doomscrolling (Without Disconnecting Completely)
It’s tempting to stay glued to the news, feeling like you need to know everything to stay informed. But there’s a fine line between staying aware and drowning in media.
Set boundaries: Give yourself specific times to check the news (e.g., 10 minutes in the morning and 10 minutes at night).
Follow sources that offer solutions: Seek out journalism and organizations that highlight progress, not just problems.
Curate your feed: Unfollow accounts that spike your anxiety and follow ones that inspire or ground you.
2. Regulate Your Nervous System
The weight of the world can keep your body stuck in a constant state of fight-or-flight. Grounding yourself in the present moment can offer moments of relief and a bit of distance from the chaos. The goal here isn’t perfect relaxation, deep peace, or serenity—let’s be real, it’s a dumpster fire out there. Instead, we’re focusing on grounding techniques that help us navigate survival mode and keep going, even when everything feels overwhelming.
Try the 5-4-3-2-1 technique: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Cold Exposure for Vagal Nerve Stimulation:
Cold Face Immersion: Submerge your face in cold water for 30 seconds.
Cold Showers: End your shower with 30–60 seconds of cold water.
Ice Pack on the Chest or Neck: Applying an ice pack for a few minutes can trigger the vagal response.
Move your body: Even gentle movement like stretching, gentle shaking or a short walk can shift you out of stress mode. Have your eyes scan your environment slowly from left to right and then from right to left. What do you notice?
Why it works | Regular cold exposure trains your nervous system to recover from stress more efficiently, making it a powerful tool for emotional regulation and trauma healing. Gentle body movement and visual scanning engage key physiological processes that help regulate the nervous system and bring the body out of a heightened stress response. Gentle movement—stretching, shaking, or walking—helps discharge this excess energy and signals to your brain that you're not in immediate danger. Shaking, in particular, mimics a natural stress-release response seen in animals after a threat passes.
3. Find Meaning in Small Acts
Small, consistent acts of kindness—toward yourself and others—create ripples of impact.
Practice approachable acts of care: Water a plant, write a kind note, donate $5 to a cause you believe in.
Connect with community: Find people who care about the same issues and support each other.
Remember your "why": Whether it’s advocating for change, supporting loved ones, or simply showing up each day, your existence matters.
4. Honor Your Emotions (Without Letting Them Consume You)
Anger, grief, frustration—these are valid emotions in a world that often feels unjust. Instead of suppressing them, let yourself feel them in a way that moves you toward healing.
Creative expression: Dance, paint, sing, or create in any way that feels good.
Therapy or support groups: If you have access, talking with someone can help you navigate heavy emotions.
5. Hold Space for Joy (Yes, Even Now)
Joy is not a betrayal of the struggle. In fact, it’s an act of resistance. Finding moments of peace and happiness doesn’t mean ignoring the world’s problems—it means sustaining yourself so you can keep going.
Make space for delight: Watch a sunset, listen to music that makes you smile, or cuddle with a pet. What are some creature comforts for you and can you give yourself permission to sink into those small comforts even in the midst of the dumpster fire.
Laugh when you can: Find humor, even in absurdity.
Give yourself permission to rest: You don’t have to earn the right to take a break.
6. Remember: You Are Not Alone
If you’re struggling, know that you are not alone and please reach out. Talk to a friend, a therapist, or a support group. You are part of a larger collective and together, we can hold each other up—even when things feel impossible.
The world may feel like a dumpster fire, but you don’t have to burn out with it. Protect your peace, care for your mind and body, and keep going—one breath, one moment, one small act of care at a time.
If you would like to learn more details about this topic or to connect with a trauma therapist at Nourish please
call or text 215-858-0066 or email laurenbittner@nourishtherapyandwellness.org
