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7 Unique Ways to Stay Grounded in a Divisive World


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Introduction

The constant stream of political news, social media debates, and global events can feel overwhelming. Many people are searching for ways to stay grounded and reduce anxiety without withdrawing completely. Below are seven practical, research-supported strategies you can use to stay centered, protect your mental health, and engage with the world from a calmer place.

1. Anchor Your Senses Before the News

Pause before you scroll or turn on the TV. Name one thing you can see, hear, feel, smell, and taste. This sensory “reset” calms your nervous system and helps you process information with more clarity. Take some deep breathes and provide yourself with boundaries around how much time you'll spend online before turning it off

2. Curate Your “Information Diet”

Limit your exposure to distressing media. Pick a few trustworthy sources and check them once or twice a day. Avoid doomscrolling late at night to protect your sleep and emotional regulation. If you find yourself feeling "triggered" and wanting to respond to a post, take a deep breathe and ask yourself if it is necessary, will it be helpful in any way, or will it potentially cause more discord?

3. Practice Micro-Repair During Difficult Conversations

In tense moments, take a 60-second grounding break—deep breathing, softening your gaze, or touching something cool or textured—before you respond. This simple pause can help maintain respect and reduce conflict.

4. Ground Through Movement

Not everyone finds still meditation helpful. Grounding through movement—slow walks, mindful stretching, yoga, gardening, or washing your hands under warm water—helps release built-up tension.

5. Create a Daily “Values Ritual”

Each morning, write down or speak three values you want to embody (e.g., kindness, curiosity, courage). This centers you in what matters most instead of being swept away by outside noise.

6. Reconnect With Analog Activities

Step away from screens and do something tactile: journal by hand, draw, cook, or make music. Analog activities anchor you in the present and give your nervous system a break from digital overstimulation.

7. Build a “Grounding Team”

Find one or two supportive friends, a therapist, or a group who value civil, balanced dialogue. Check in regularly and support each other in staying centered instead of spiraling.

Closing Thought

You can’t control everything happening in the world, but you can nurture your inner resilience. Practicing even one or two of these grounding techniques regularly can help you stay calm, compassionate, and hopeful—no matter how divisive the climate feels.

 
 
 

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Red Desert Wellness, Kristin Alvey, LCSW
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