When the World is Heavy
Self-Care for Change Makers
Self-Care in the Age of Chaos: Why It’s More Vital Than Ever
The world is heavy right now. Every time we turn on the news, scroll through social media, or engage in conversation, the weight of rising fascism, wars, and global instability feels inescapable. For those of us committed to making a difference—advocating for justice, promoting peace, and creating change—the emotional toll can be profound. In these turbulent times, one of the most radical acts of resistance is self-care.
Why Self-Care Is Essential
Self-care isn’t indulgent; it’s revolutionary. It’s the quiet rebellion of choosing to sustain yourself in a world that often feels unsustainable. The idea that we must grind ourselves into the ground to effect change is a myth, one that leads to burnout, disillusionment, and despair. Those of us who are called to support a cause and who witness others in great need can often feel guilty if we take time for ourselves. However, without caring for ourselves, how can we expect to keep showing up for the causes we believe in and the people who rely on us?
Self-care serves as an anchor, grounding us in a storm of uncertainty. It creates space to recharge, reflect, and reconnect with our purpose. More than that, it reminds us of our humanity—something worth preserving amid the dehumanization and division that often accompany conflict and oppression.
The Ripple Effect of Self-Care
When we care for ourselves, we model the very principles we fight for: dignity, compassion, and worth. We show others that being well and whole isn’t just a luxury but a necessity. This ripple effect can inspire others to approach their activism, advocacy, and work from a place of strength and sustainability.
Moreover, self-care cultivates resilience. By prioritizing mental and physical well-being, we build the capacity to endure, persevere, and keep going when the work feels insurmountable.
Building a Personal Practice
Self-care doesn’t need to be elaborate or expensive. It’s about tuning in to what you need in the moment and giving yourself permission to meet that need. For some, that may mean unplugging and taking needed time alone; for others, it may mean reconnecting with their communities and breaking from isolation. Here are a few examples to inspire you:
Set Boundaries
If you’re an activist or community organizer, try setting dedicated “off-duty” hours to step away from emails, meetings, and social media. For example, one grassroots organizer shared how she started taking Sundays completely off to spend time with family, read a novel, and go for a long hike.
Move Your Body
Movement can be healing in difficult times. Simply taking a walk can alleviate symptoms of anxiety and depression, improve focus and creativity, and promote better sleep. It serves as a meditative activity, allowing time for reflection, problem-solving, and emotional processing—helping you reset and carry on.
Find Stillness
Stillness can come from meditation, journaling, or creating a spa day at home. Spending time being creative—think colouring books, drawing, or painting—can also provide moments of peace and clarity.
Nourish Yourself
During a time when everything feels urgent, it’s easy to skip meals or grab fast food. I’ve been guilty of this often over the years. We can all afford to give ourselves time—without checking or answering our phones—to sit and have a meal. This also provides an opportunity to reconnect with others; sharing a meal and conversation with friends and family helps keep us grounded.
Connect
Taking time to connect with friends, family, and community is crucial. I’ve previously discussed the role of community and how to find or start one with like-minded people who share core values and offer mutual support. Knowing that others share your ideas and that you are not alone is empowering.
Unplug
News, usually bad, is everywhere and hard to avoid. Taking time—whether it’s a full day or avoiding a particular platform that feels especially negative—to manage our exposure to the barrage of negativity helps keep us mentally sharp and emotionally balanced.
My Personal Practice
As I felt the weight of the world pressing in on me this week, I turned to my art. Currently, I’m taking a mixed-media class—two hours per week delving into abstraction and expression through different mediums in a sketchbook. Creating in a sketchbook is a great way to experiment and create without worrying about the final result. This is a space where ‘mistakes’ are the goal—a place to simply feel your emotions and let them out. It’s incredible how spending two hours with other artists left me feeling re-centered and calm. It was a reminder that I need to make sure I’m looking after myself so that I can continue to be well and support others.
Creative Self-Care
Engaging in creative activities like painting, drawing, or crafting can induce a state of calm and focus similar to that achieved through meditation. Research indicates that such activities can increase alpha brainwave activity, which is associated with relaxation and mental clarity. This shift allows individuals to temporarily quiet external distractions, fostering a sense of inner peace. Additionally, creative expression can activate the brain's reward system, leading to the release of dopamine, a neurotransmitter that enhances mood and motivation. Whether blending colours on a canvas or sketching lines on paper, these creative moments not only nurture emotional well-being but also build resilience, helping individuals approach life’s challenges with renewed energy and perspective.
A World That Needs You
If you’re reading this, chances are you care deeply about the world and the people in it. Your compassion is your superpower, but it’s also your responsibility to protect it. When you prioritize self-care, you ensure that you can continue to contribute meaningfully, fight for what matters, and hold space for hope.
In times of great upheaval, self-care isn’t just about surviving—it’s about thriving in the face of adversity. It’s about building a life, and a world, that is rooted in care and compassion.
So, take a deep breath. Take a break when you need to, for as long as you need to. And remember: your well-being is not a distraction from the work; it is the work.
Let’s Keep the Conversation Going!
I’d love to hear your thoughts:
What does self-care look like for you in these challenging times?
Do you have any practices or rituals that help you recharge?
Feel free to share in the comments below—I read every one and enjoy connecting with this community.
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Let’s build something beautiful together.