We are living in some undeniably uncertain times. The evenings are growing longer and colder, the political landscape is fraught with uncertainty, a genocide is being broadcast live, and 2024 is poised to become the warmest year on record. Change and turmoil is accelerating all around us, and with it comes understandable feelings of instability and anxiety.

And here we are. It’s natural to feel overwhelmed, but it’s precisely during moments like these that those of us who are leaders, teachers, parents, and activists are called to ground ourselves in clarity, commitment, and integrity. We have to find practices that keep us steady—as Jess Serrante reminds us: “It’s more important than ever for leaders to have anchors that help us metabolize our heartbreak and stay connected to our values and vision—not only so that we can keep our heads on straight but also so that we can offer ourselves generously without getting lost in a disorienting swirl of pain and panic.”

When our fundamental needs for safety, dignity, and belonging feel threatened, our nervous systems respond in predictable ways: the fight-flight response, manifesting as rage, panic, blame, or irritation—or maybe you’ve experienced collapse or shutdown: dissociation, avoidance of the news or of certain people, or a deep sense of helplessness. Others might lean into fawning: people-pleasing, indecision, or shrinking themselves to avoid conflict. Recently I'm hearing over and over from friends and clients about these responses and habits, named as attempts to keep them emotionally safe. None of these responses are “wrong”—they’re natural mechanisms trying to protect us—but they don’t have to define us, and they don't have to limit us.

The antidote lies in presence.

Somatics tells us that we are always practicing something. We can practice tension, worry, or shutting down—or we can practice grounding, care, or connection. By bringing awareness to what we’re practicing and making small, embodied adjustments, we can stay connected to our values and build the resilience we need to meet these times with clarity and care, lead others through our example, and come together in community with greater authenticity and intention. When we’ve done the work of noticing and shifting our own patterns, we create the conditions for deeper trust, mutual respect, and collaboration.

While there’s so much in the world that we can’t control, we can start small—practicing in our own bodies and relationships, planting the seeds of the change we hope to see, and staying engaged so that these small, intentional acts ripple outward in powerful ways.

Somatic Practice: Embodiment and Shaping

Find a quiet moment, sitting or standing, in a way that feels steady and supported. Bring your attention to your breath and body—without trying to change anything, ask yourself: What am I practicing? Is your body holding tension, or is there ease? Are your shoulders hunched or open? Is your breath shallow or full? There’s no need to judge—just notice what’s present. Then, ask yourself: What do I want to practice instead?

If you want to practice a sense of grounding, you might let your feet press more firmly into the floor. If it’s care, you could place a hand over your heart or take a deeper breath. If it’s connection, try softening your shoulders and imagining expanding outward in all directions. As you make these subtle shifts, feel into the sensations of your body: the steadiness of your feet, the warmth of your hand, the ease in your breath. This practice reminds us that, even in challenging times, we have the ability to consciously shape how we show up in the world—one moment, one choice at a time, building our capacity to show up for ourselves and others.