Lately, it’s felt harder and harder to catch a breath. The news is relentless, social media is filled with stress and outrage, and the political climate—especially with another election cycle looming—feels more divisive and exhausting than ever. If you’re feeling anxious, overwhelmed, or even unsafe, you are not alone.

For many people, especially those in marginalized communities, the uncertainty of what’s coming in Trump’s America is a real and valid fear. It’s not just political—it’s personal. The fight for basic rights, bodily autonomy, and safety in daily life can feel never-ending, causing our minds to stay in a traumatic state. And when it feels like the world is on fire, the nervous system responds accordingly—shifting into survival mode, keeping us stuck in cycles of hypervigilance, stress, and fear.

But while we can’t always control the larger systems around us, we can build practices that help us come back to the present moment. We can find what I like to call pockets of safety—small actions, objects, or moments that remind our nervous system that right here, right now, we are okay.

These aren’t about ignoring reality or pretending things aren’t scary. They are. But the human body isn’t meant to be in a constant state of stress. When we find even tiny moments of safety, we give ourselves a chance to rest, to regulate, and to continue moving forward with more strength.

What Are Pockets of Safety?

Pockets of safety are anything that brings you back to a sense of groundedness, even for a moment. They are often small, sensory-based actions that help signal to your nervous system that, in this moment, you are not in immediate danger.

Here are some examples of what pockets of safety can look like:

Physical Grounding Techniques:

• Pushing against a wall – This gives your body direct sensory feedback, reminding you of your own strength and presence.

• Holding something weighted – A heavy blanket, a weighted stuffed animal, or even pressing your own hand against your chest can help create a sense of security.

• Using breath and vibration – Humming, making a deep “voo” sound, or sighing audibly can stimulate the vagus nerve, helping to bring your nervous system back to regulation.

Comforting Objects:

• Soft or textured items – Some people find comfort in touching soft fabrics, fuzzy blankets, or plush toys. Personally, I love squishmallows as a pocket of safety—they’re soft, familiar, and grounding.

• Fidget objects – Stress balls, smooth stones, or beaded bracelets can offer a physical point of focus when your mind is racing.

• Scents that feel safe – Essential oils, a favorite lotion, or even the smell of a well-loved book can bring a sense of familiarity and comfort.

Small Sensory Moments:

• Noticing what is safe in your environment – Look around. Find something that feels neutral or calming—a color you like, a plant, a familiar object.

• Drinking something warm – A cup of tea, coffee, or even warm water can help shift your focus back to the present.

• Engaging with music – Listening to music with a steady, calming rhythm (or dancing to something loud and cathartic) can help shift emotional states.

These are not big, dramatic interventions. They are small reminders to your body and brain that, despite what is happening outside of you, there is still safety to be found inside this moment.

Holding Fear and Safety at the Same Time

One of the most difficult things about living in this political climate is the feeling of helplessness. The fear is real, and it makes sense. But here’s the thing: We can hold both fear and safety at the same time.

A pocket of safety does not mean ignoring what’s happening in the world. It does not mean pretending things are fine when they are not. It means acknowledging the reality of what is scary while also giving your nervous system permission to experience rest, even if just for a moment.

Think of it like this: If you were running a marathon, would you refuse to stop for water? Would you tell yourself that because the race isn’t over, you don’t deserve a break? Of course not. You would take a drink, stretch your legs, and keep going. Pockets of safety are like that—they are the water stations in the middle of a long, exhausting race.

Finding Your Own Pockets of Safety in Philadelphia

If you’re not sure what helps you feel safe, start small. Take a moment to check in with yourself:

• What textures feel comforting to you?

• What sounds bring a sense of calm?

• Where in your body do you feel the most grounded?

• Is there an action (like stretching, deep breathing, or pressing your feet into the floor) that makes you feel even slightly more present?

The goal is not to make fear disappear. The goal is to create moments where it doesn’t have to be in control.

Because even in times of uncertainty—even when the world feels overwhelming—we are still here. And we deserve to feel safe, even if just for a moment.

So today, I invite you to find a pocket of safety for yourself. Whether it’s something soft to hold, a deep breath, or a moment of stillness, give yourself permission to pause. You are not alone. We are in this together.

During these stressful times, it can feel overwhelming to know where to start in seeking the support you need. Here are three simple steps you can take:

1.) Schedule a free 15-minute consultation to see if we are a good fit for you.

2.) Schedule your first session in Philadelphia or virtually with one of our therapists, like Salima or Mary.

3.) Complete your intake paperwork and show up to your first session.

If you need more support in navigating these times, I’m here. Reach out, schedule a session in Philadelphia, Pennsylvania, or simply know you don’t have to carry it all by yourself.