Find Calm Amid the Chaos

Lately, it feels like the weight of the world is pressing in on all of us. News cycles run nonstop, tensions seem high everywhere you look and even the simple act of scrolling through your phone can leave you feeling heavy, anxious or drained.

It’s in moments like these that self-care stops being a luxury and becomes essential. We can’t control every headline or shift in the world around us, but we can choose how we show up in our own lives  and that starts with creating space to breathe, to ground and to reconnect with ourselves.

A 3-Minute Grounding Practice

Here’s a simple practice you can do anywhere — whether you’re in line at the grocery store, sitting at your desk or winding down before bed.

1. Find a comfortable seat with your feet planted on the floor.

2. Close your eyes and take three slow, deep breaths.

3. Inhale for a count of 4, hold for 4, exhale for 4, hold for 4 (this is called box breathing).

4. As you breathe, silently repeat: I am safe. I am grounded. I am at peace.

5. When you’re ready, open your eyes gently and notice how you feel.

Even a few mindful minutes like this can shift your entire day. When you pause to breathe intentionally, your body sends signals to your brain that it’s safe to relax. Your heart rate slows, your muscles soften, and your mind becomes clearer. The more often you make space for these small pauses, the more grounded and resilient you’ll feel — even when life feels chaotic.