We need to stay well: How caring for your nervous system is how you stay present — not how you check out.

You guys, these are deeply stressful times in the U.S. and globally.

If you’re on the right side of history, I’m guessing one of these is your current reality: your heart is breaking daily, you’re furious, you’re thinking that staying in bed might be your best move, you’re unable to focus, you’re scared. Maybe it’s a rotating mix of all of the above.

Whatever your current state, can we take just a moment to pause here?

Because when stress runs this high for this long, it doesn’t just live in our thoughts. It takes up residence in the body.

So I implore you: check in with your body right now — what is happening physically? For me, my shoulders are up to my ears. My stomach is held tight. And my breath is shallow.

What about you?

Before we move on, let’s breathe for just a second.

Do it with me:

Breathe in through your nose as deeply as you can.
And pause for a few beats.
Then part your lips and breath out like a sigh — fast and full.
Do it three times in a row.

Any difference?

For me, this immediately takes the edge off.

This simple pranayama (breath practice) is one of many tools Ayurveda offers us when stress runs high. A conscious breath is a quiet reminder to the nervous system: in this moment, I am safe. I am here. I am alive.

And to be clear: regulating yourself is not the same thing as disengaging. Caring for your nervous system is how you stay present — not how you check out.

And for those of us who need a little more support (raises hand), here are a few additional tools that can help a lot:

Create predictability where you can.

Predictable rhythms signal safety to the mind and help the body soften. There are lots of ways to do this. This week try one or two of these:

• Eat breakfast, lunch, and dinner at roughly the same times each day.

• Wake up at the same time every morning.

• After brushing your teeth, do 10 minutes of stretching on the floor — grounding poses like child’s pose, seated twists, or slow neck rolls.

Keep warm and cozy.

This signals to the doshas that they can settle. Some ways to do this:

• Choose foods like rolled oats with ghee and raisins, winter soups, roasted veggies with simple rice or quinoa.

• Sip warm drinks - warm water with a few cloves dropped in, rose tea or ginger tea.

• Take a warm shower or a bath before bed. Afterwards, rub a few drops of sesame or almond oil on the bottoms of your feet for extra comfort.

Be with people.

Share physical space with a friend or two (or three). You don’t have to process the horribleness in the news right now or solve anything. Just being together with people who know you and love you can make a world of difference to our nervous systems.

And I’m here, too.

If you’d like personalized support or want to explore more Ayurvedic tools that might help you navigate this time, you’re welcome to reach out. My inbox is open, dear readers.

Take good care. We need to stay well.