From Fear to Action: How to Stay Grounded, Empowered, and Focused in Turbulent Times

culture mindfulness nervous system politics self-care self-compassion somatics

The political landscape today, particularly with Trump’s return to the spotlight, is designed to invoke fear. His strategy thrives on chaos, division, and dysregulation of social, political, and individual systems—a well-documented tactic of authoritarian leaders. For individuals, this means our nervous systems. When people are anxious, exhausted, and overwhelmed, they are more likely to freeze, disengage, or make choices based on survival instincts rather than clear thinking.

This is why learning to regulate our nervous systems is a crucial act of resistance. When we ground ourselves in stability, community, feelings of calm, we can be agents of intentional and responsive action, rather than reactive action. We can move from a place of fear to a place of power. This article explores how we can reclaim our agency, support each other, and make real change.

Step 1: Regulate Your Nervous System and Build Resilience

Before we can act effectively, we need to care for ourselves. When we are in fight, flight, or freeze response, we are not able to prioritize effectively or engage our prefrontal cortex-the executive planning part of our brain responsible for decision-making, planning, working memory, self-control, emotional regulation, and reasoning–properly. Political instability can lead to chronic stress, anxiety, and even a sense of helplessness and a lack of effective action. Here are practical, psychology-backed ways to work with your nervous system:

1. Self-Soothing and Self-Care

Mindfulness and Mindful Self-Compassion. Try simple mindfulness tools like 4-4-4 breathing, focusing on your heartbeat, or a beginner’s meditation, or visioning techniques like imagining a circle of people you care about all in one place. Self-compassion involves validating your feelings and talking to yourself kindly. For example “it’s okay that you’re feeling afraid, so are other people. I’ve got your back, no matter what you feel. We will get through this.”
Limit external input, i.e. doomscrolling. Be intentional about media consumption—set daily time limits and take in news in digestible ways. For example, a newsletter like Heather Cox Richardson’s Letters to an American or a non-sensationalist news source or social media account.
Move your body. Even simple activities like walking, dancing, or yoga regulate stress hormones and keep you connected to your physical self. Create a playlist of songs that soothe and inspire you, or search your platform’s archives for ones that have already been created, and dance as you go through your morning routine or cook dinner.
Try somatics or somatic psychotherapy. Body-oriented therapies or somatic therapies like breathwork, meditation, and guided relaxation techniques help shift the nervous system from fight-or-flight to a more balanced state. Classes are available locally or online, and somatic psychotherapy is available through individual therapists or in group therapy.
Find daily joy and schedule it in so you have something to look forward to. Go to a comedy show, take a bath, plant some succulent clippings, cook a new recipe, or immerse yourself in a creative project. This is not ignoring the world—it’s fueling yourself to face it.

2. Engage in Real-Life Connection

Fear isolates. Connection empowers. Prioritize face-to-face interactions with like-minded people:

Attend live music events, local art shows, protests, or community gatherings. Being in shared spaces where joy and creativity thrive reminds us what we’re fighting for.
Join a local discussion or activism group. Connecting with others who share your values creates emotional resilience and builds momentum for change.
Take part in community care. Help a neighbor, start a lending library, or contribute to a mutual aid network. These small acts remind us that change starts in our own backyard.

3. Focus on what you can control

In times like these, it’s easy to feel overwhelmed, helpless, out of control, and like nothing we do will ever be fast enough, good enough, or just…enough. Take a moment to write out a list of your top three fears of how these turbulent times will affect you. Draw two large concentric circles. In the outer ring, write down all the stressful things you can’t control. Then, take a deep breath, regulate your nervous system, and ask: What can I do? Put those ideas in your inner circle. Here are some suggestions:

Start or get involved with a garden. Worried about food supply? Planta small indoor or outdoor kitchen garden with some of the basics you can eat. Regardless of what happens, you will feel a sense of agency in your food supply.
Write & Call Local Officials Regularly: Instead of only engaging in national politics, build consistent pressure on local representatives by calling, emailing, or attending town halls. Local policies often affect daily life the most, and officials are more responsive to engaged constituents.
Neighborhood Resource Mapping: Organize a small group to map out local resources that strengthen community resilience. This could include identifying independent food sources (farmers' markets, co-ops), community gathering spaces, local advocacy groups, and small businesses to support. Create a shared document or map so others can easily access and contribute.

Step 2: Move Your Money With Intention

Corporations fund the world we live in. Every month, millions of dollars flow into companies that actively support Trump—from Amazon to major banks. While it’s not always possible to boycott everything, reallocating even a portion of your spending can make a huge difference. Take a moment to look at your budget and where you spend large sums of money each month. Ask yourself where you can make easy or creative swaps. For example, buy your supplements from a company directly rather than Amazon, switch to a subscription from a small private company like Branch Basics or Blueland for cleaning supplies, or switch coffee companies to a small locally owned company. Another option is to limit the amount of new items you purchase by cutting your spending budget and reallocate those funds to sources that can make an impact.

Options to Redirect Your Money:

✔ Support Independent Journalism. Subscribe to outlets like The Guardian, Mother Jones, or ProPublica that hold power accountable.

✔ Shop Small & Local. Shift just $100/month from Amazon to independent bookstores, farmer’s markets, and local shops.

✔ Bank Ethically. Move your money from banks that fund right-wing policies (like JPMorgan) to credit unions or community banks. This might take some upfront work, but after the initial shift, will not take additional time.

✔ Choose Independent Media & Content Creators. Instead of giving ad revenue to large social media platforms, support independent podcasts, Patreon creators, and Substack writers who are aligned with values that are important to you.

Even small shifts, when done collectively, redirect billions of dollars away from companies that fund regressive policies.

Step 3: Organize in Small, Powerful Ways

You don’t need to be an activist to make an impact. Here’s how everyday people can organize on a small but powerful scale:

Start a monthly action group. Gather 5–10 friends to commit to small, consistent actions: writing letters to representatives, donating to progressive causes, keeping each other accountable to small acts of resistance, sharing resources, or volunteering together.
Create a community boycott plan. Research corporations funding Trump’s campaign and share alternatives with your network.
Support voter mobilization efforts. Groups like Fair Fight and Movement Voter Project help get out the vote in key swing states.
Donate or fundraise. Even $10 a month to civil rights groups makes a long-term difference.

The goal isn’t to do everything at once. It’s about making sustainable, consistent choices that align with the world we want to live in.

Step 4: Support Organizations That Are Creating Real Change

If you’re looking for where to donate or get involved, these organizations are doing critical work:

🔹 Fair Fight Action – Protecting voting rights nationwide

🔹 Color of Change – Holding corporations accountable and fighting racial injustice

🔹 RAICES – Defending immigrant rights and providing legal support

🔹 Movement Voter Project – Funding grassroots voter turnout efforts in swing states

🔹 Sunrise Movement – Organizing for climate justice and progressive policies

🔹 National Network of Abortion Funds – Helping people access abortion care in restrictive states

🔹 The Guardian & Mother Jones – Independent journalism that exposes corruption

🔹National Center for Transgender Equality (NCTE) – Works on policy and legal advocacy for trans rights in the U.S. (transequality.org)

🔹Transgender Legal Defense & Education Fund (TLDEF) – Provides legal support and fights discrimination against trans individuals. (transgenderlegal.org)

🔹GLAAD – Advocates for fair and accurate representation of trans people in the media. (glaad.org)

🔹The Trevor Project – Focuses on crisis intervention and suicide prevention for LGBTQ+ youth, including trans youth. (thetrevorproject.org)

🔹Trans Lifeline – A peer support hotline run by and for trans people. (translifeline.org)

🔹Lambda Legal – A legal advocacy group fighting for LGBTQ+ rights, including trans legal protections. (lambdalegal.org)

Who to Follow for Truth & Inspiration on Instagram:
💙 @MarianneWilliamson – Political thought leader who blends truth, hope, and activism
💙 @GlennonDoyle – Writer and activist on truth-telling, feminism, and social change
💙 @NowThisNews – Fast, digestible progressive news updates
💙 @ColorOfChange – Racial justice activism and corporate accountability
💙 @TheDemocrats (DNC) – Official Democratic Party updates and action opportunities
💙 @JessicaYellin – Non-partisan political news broken down in an easy-to-understand way
💙 @TheSunriseMovement – Youth-led movement advocating for climate action

Final Thoughts: Fear Wants You to Feel Powerless. Don’t Let It Win.

In an administration whose primary survival tactic is to capitalize on fear, you feeling paralyzed, isolated, and overwhelmed, is a boon to their success. But when we step out of fear and into action, connection, and conscious choices, we begin to reclaim our power.

No single person can change everything, but collectively, we shape the world we live in. The best antidote to fear is taking one step forward at a time—together.

Reach out to friends, family, and mental health professionals for support.

Let’s start today. What’s one small shift you can make right now? 👇 Drop it in the comments. Please share resources, suggestions, and ideas.

Frequently Asked Questions (FAQs)

Q.1 How does relationship therapy work?

A. Relationship therapy typically involves talking through issues with a therapist in a safe and confidential environment. The therapist may use different techniques, such as communication exercises, problem-solving strategies, and emotional exploration, to help you and your partner improve the relationship.

Q.2 When should I consider dating counseling?

A. If you’re struggling with self-confidence, facing difficulties finding a compatible partner, or dealing with unhealthy patterns in relationships, dating counseling can help. It’s also useful if you feel stuck in the dating process or want to improve your approach to dating.