In recent months, I’ve often found myself literally gasping for air as I watch the chaos unfolding around the world. It’s hard not to question whether humanity has completely lost its way, given the leaders’ indifference toward environmental issues and their lack of empathy for marginalised groups, including refugees, LGBTQ+ individuals, the displaced or homeless.

I’m sure many of you can relate to feeling more anxious, confused, or even hopeless about the future right now. It’s easy to fall into that spiral of “what’s the point?” and feel like everything’s just too much to handle. But how do we cope? How do we stay balanced when it feels like the world is just spinning out of control? How do we continue to find joy and hold on to our strength?

The thing is, building resilience doesn’t mean ignoring what’s happening or pretending that everything is fine. It’s not about putting on rose-tinted glasses and hoping for the best. It’s about acknowledging the difficulties around us and still choosing to move forward with hope, strength, and purpose. Mental health is key, and letting ourselves slide into constant anxiety or a sense of despair won’t help anyone—not ourselves, and certainly not the world.

What’s important is recognising that we still have agency. While we can’t control everything, we can control how we respond to the challenges in front of us. We may not be able to change leadership, but we can take small steps that lead to real change—whether that’s in our personal lives, within our communities, or in the broader world.

So, how do we build that kind of resilience? It starts with taking care of ourselves so we can show up for the world in a meaningful way? Here are a few things that have helped me stay grounded, and I hope they can help you too:

• Start a morning routine or practice meditation and Breathwork. When you wake up with a feeling of dread, taking even 10-15 minutes in the morning to meditate or do some deep breathing can set the tone for the entire day. When you take that time to centre yourself, it’s like hitting the reset button for your mind and body. Whether it’s a few minutes of silence, focusing on your breath, or using guided meditation apps, it helps to start the day calmly and with intension. Trust me, it makes a huge difference in how you approach the rest of the day.
• Engage with your community. Lean on your friends and family. You don’t have to face everything alone. Surround yourself with people who lift you, support you, and share your values. Whether it’s having a heart-to-heart with a close friend or getting involved in a local community group, connecting with others can provide the strength you need to keep going. We’re all in this together, and sometimes, just knowing you’re not alone can make a world of difference.
• Start a spiritual practice or reconnect with your faith. Spirituality isn’t about following a strict set of rules—it’s about finding something that gives you peace and purpose. Whether that is connecting with nature, practising mindfulness, or deepening your religious faith, having a spiritual practice can help you feel more centred and connected to something bigger than yourself. It’s also a great way to tap into your inner strength and keep a sense of hope, even in tough times.
• Consider doing charity work or volunteering. Helping others is one of the best ways to feel like you’re making a positive impact. Even small acts of kindness can create ripple effects. Whether it’s volunteering at a local food bank, donating to a cause you care about, or simply offering a kind word to someone who is struggling, it can give you a sense of purpose and fulfilment. It also reminds us that, even in the middle of chaos, there is a different & kind force at work.
• Prioritise self-care  I can’t stress this one enough, and I don’t mean this in a self-ish way. It’s about making sure you’re taking care of your mind, body, and soul. That means getting enough rest, nourishing your body with healthy food, and giving yourself the grace to say no when you’re feeling burnt out. It’s okay to take a break and recharge—it’s necessary, actually. Your well-being is the foundation from which everything else grows.
• Focus on nutrition and calming supplements. What you put into your body has a huge impact on how you feel. Eating a balanced diet with plenty of whole foods can help improve your mood, energy levels, and overall resilience. Consider calming supplements like Lemon Balm or L-theanine—they can help soothe anxiety and help you feel more grounded. It’s all about supporting your body and mind, so you can show up fully for the challenges ahead.
• Make sleep a priority. This one is a game-changer. When we’re tired, everything feels harder. Sleep is when our bodies and minds repair and recharge, so it’s vital for building resilience. I’ve found that creating a bedtime routine—like winding down with a book, avoiding screens, and making sure the room is cool and quiet—helps me sleep better and wake up feeling more refreshed. Sleep isn’t a luxury; it’s a necessity.

Resilience isn’t about being invincible or pretending things are perfect. It’s about showing up for ourselves and others, even when the world feels tough. By taking small steps to take care of our mental and physical health, we build the strength we need to face whatever comes next. And remember, no effort is too small.