Not long ago, I found myself standing at the kitchen counter, staring into my coffee like it might reveal all of life’s answers.

Outside, the news blared another round of unsettling headlines. Inside, my mind felt like a noisy attic—full of worries, what-ifs, and to-do lists I didn’t have the energy to face. Not at this age (and maybe not at any age).

That morning, I realized something important: when life feels chaotic, it’s not about pushing through at full speed. It’s about protecting the fragile parts of ourselves so they can survive intact. Who wants to spend their golden years in stress-filled agony?

Over the years, I’ve learned that preserving mental health isn’t a luxury—it’s a necessity, especially when the world feels heavy. Here are some practices that have helped me keep my balance, and maybe they’ll help you, too.

1. Protect Your Energy
Think of your mental energy as a precious resource. Not everyone and everything gets a share of it. If something drains you—whether it’s a conversation, a news feed, or an online debate—it’s okay to quietly step away.

2. Keep Routines (Even Small Ones)
During uncertain times, routines are an anchor. Morning coffee in the same chair, a short walk at the same time each day, a bedtime ritual—these little habits whisper to our nervous system, you’re safe here.

3. Let Your Emotions Move Through You
Like clouds floating by. Holding it all in only makes the load heavier. Let yourself cry in the shower, write it out in a journal, or talk to a friend who listens without judgment.

4. Nourish Your Body & Exercise
When stress rises, it’s tempting to skip meals, grab junk food, or stay glued to the couch. But your mind works better when your body is cared for—hydrated, fed, and gently moving. Take walks. Practice gentle yoga. Ride a bike. Get outside if you can.

5. Limit Exposure to Stress Triggers
You are allowed to turn off TV news (I never watch it any more), log off social media, or say “let’s talk about something else.” (When politics came up at dinner with friends the other night I suggested we not discuss them.)  My peace (and yours) matters more than anyone’s opinion about our boundaries.

6. Seek Connection, Not Isolation
Even if your instinct is to withdraw, gentle connection can be healing. Call a friend. Have tea with a neighbor. Let someone remind you that you’re not alone.

7. Practice Mindful Moments
Notice the steam curling from your tea, the softness of a blanket, the sound of your own breath. These moments might be tiny, but they help you return to the present when your mind runs ahead.

Challenging times don’t last forever—but the way we care for ourselves during them can make all the difference. Protect your peace like it’s a beloved keepsake, because it is. And when the world feels overwhelming, remember: the gentlest thing you can do is give yourself permission to rest, regroup, and begin again.