2. Ground: Reconnect with Your Senses

• Look around and name

  1. five things you can see

  2. four things you can touch

  3. three things you can hear

  4. two things you can smell

  5. one thing you can taste

It's about getting out of your head and grounding into the body with the help of the senses. By reorienting through your senses, you gently pull your mind out of overthinking catastrophic scenarios and back into the here and now. It can feel like relief.

3. Journal: Quick Prompts for Clarity

Spend just five minutes writing responses to one or two of these prompts:

• What emotion am I feeling right now?

• What aspect of this situation can I actually control?

• What am I grateful for in this moment?

• What small choice can I make today that aligns with my values?

Seeing your thoughts on paper helps you deal with worry, spot patterns, and chart a path forward.

4. Reconnect with Your Why

• List your top three core values (for example: kindness, creativity, connection).

• Choose one value to focus on today.

• Brainstorm one tiny action that honors that value.

Whether it’s sending a note of appreciation, sketching a quick doodle, or calling a friend, acting on what matters to you reopens the door to purpose.

5. Micro-Action: Break the Cycle of Helplessness

Pick one small way to help your community or a cause you believe in:

• Donate a few hours or dollars to a vetted charity.

• Sign an online petition  that addresses hate or injustice, or anything you are passionate about.

• Offer to run an errand for a neighbor. Helping makes both the giver and receiver feel uplifted. 

• Pass along a positive story on social media. We need antidotes for what's out there.

• Volunteer 15 minutes at a virtual support line. You don't have to travel and you presence can mean the world.

Even a minute-long gesture reminds your brain that you are an active part of progress, not just a bystander to chaos. You matter; your actions matter too. You may inspire others to get involved too.

6. Movement and Nourishment

• Stand up, stretch, or walk for three minutes—ideally outside or by an open window.

• Drink a full glass of water with intention. Hydration is a friend to body and brain.

• If possible, eat one nourishing snack: a handful of nuts, a piece of fruit, or a cup of herbal tea.

These physical resets clear cortisol buildup, boost endorphins, and reinforce self-care. Every action helps you operate at your best, and return to yourself.

7. Share the Kit and Build Community

• Teach one person your favorite grounding exercise.

• Host a five-minute “mindful pause” in your group chat, book club, walking group, etc... We all need these reminders.

• Create a shared document where friends add their go-to tools. Together, there is collective wisdom, and it's better to take action to support each other than keep the stress bubbling inside.

When you turn personal coping strategies into collective rituals, resilience ripples outward and we begin to reclaim hope together.  

The Kit:

1. Notice overwhelm, and have a strategy.

2. Choose one breathing or grounding practice.

3. Journal for five minutes.

4. Take a value-aligned micro-action.

5. Move, hydrate, nourish.

6. Share with community or someone you trust.

You don’t need to do it all at once. Pick one step, bookmark this post, and build your kit over time. Each tool is a reminder that you can create pockets of calm, connection, and meaningful action—even when the world feels out of control...