When the world feels like it’s spinning out of control, our minds naturally follow suit. As Angelenos, we’ve weathered fires, earthquakes, protests, and a pandemic—yet each new crisis still manages to catch us off guard. The recent ICE raids—ripping people from their jobs, homes, and communities—are no different in that respect.
Our brains aren’t designed for the constant stream of stress that modern crises deliver. Understanding how our minds respond to uncertainty and having concrete strategies ready can make the difference between surviving and thriving when everything feels chaotic.
Why Crisis Hits Our Mental Health So Hard
Crisis doesn’t just threaten our physical safety—it fundamentally disrupts our sense of predictability and control. Our nervous systems, evolved for short bursts of acute stress, struggle with the prolonged uncertainty that characterizes modern emergencies. When we don’t know what’s coming next, our bodies remain in a heightened state of alertness that quickly becomes exhausting.
Add to this the 24/7 news cycle, social media amplification, and the way traumatic images and stories spread instantly across our feeds, and it’s no wonder so many of us feel overwhelmed. Research consistently shows that even indirect exposure to crisis events through media can trigger significant stress responses.
Immediate Strategies
Regulate Your Nervous System First
When crisis hits, your first priority should be calming your body’s stress response. This isn’t about positive thinking—it’s about biology.
Box breathing is a deceptively simple and highly effective tool you can use anytime. Breathe in for four counts, hold for four, exhale for four, hold for four. Repeat until you feel your heart rate slow. This simple practice activates your vagus nerve, which signals your body to shift from fight-or-flight mode back to a calmer state.
Progressive muscle relaxation works when breathing feels difficult. Starting with your toes, tense each muscle group for five seconds, then release. Work your way up your body. This technique helps discharge the physical tension that accumulates during stress.
Control Your Information Diet
Information can feel like control during uncertainty, but too much becomes toxic. Set specific times for checking news—perhaps 10 minutes in the morning and 10 minutes in the evening. Outside those windows, resist the urge to scroll.
Curate your social media feeds ruthlessly. Unfollow accounts that amplify anxiety without providing useful information. Seek out sources that offer practical guidance rather than just breaking news alerts.
Remember: staying informed is important, but staying sane is essential.
Ground Yourself in the Present
Crisis catapults our minds into worst-case future scenarios or replays of past traumas. Grounding techniques bring you back to the here and now.
Try the 5-4-3-2-1 technique: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This engages your senses and interrupts anxiety spirals.
Mindfulness isn’t about emptying your mind—it’s about observing your thoughts without being swept away by them. When you notice your mind racing with “what if” scenarios, gently redirect your attention to your breath or your immediate surroundings.
Building Connection When Everything Feels Fragmented
Humans are social creatures, and isolation amplifies crisis stress. But connection during crisis requires intention.
Reach out. Don’t wait for others to check on you—be the one who initiates. A simple text asking “How are you holding up?” can provide mutual comfort.
Practice vulnerable conversation. Instead of surface-level check-ins, try sharing something real about how you’re coping. “I’m feeling anxious about everything that’s happening, but taking it one day at a time” invites deeper connection than “I’m fine.”
Find ways to help others. Taking action, even in small ways, can restore a sense of agency when the world feels chaotic. Volunteering, donating, showing up, or offering support—especially alongside others who share your sense of urgency—can counter feelings of helplessness. Doing something reminds us we’re not alone, and that our efforts, however modest, matter. Crisis isolates; collective action reconnects.
Maintaining Routines When Nothing Feels Normal
Structure becomes even more important when external circumstances are chaotic. Your routine doesn’t need to be elaborate—it just needs to be consistent.
Anchor your day with one non-negotiable morning ritual and one evening ritual. This might be as simple as making your bed every morning and reading for 10 minutes before bed.
Protect your sleep fiercely. Crisis stress disrupts sleep, which makes everything else harder to manage. Create a wind-down routine that includes putting devices away an hour before bed and avoiding news consumption in the evening.
Move your body regularly, even if it’s just a 10-minute walk. Physical movement helps metabolize stress hormones and provides a natural mood boost.
When Professional Help Becomes Essential
Self-care strategies are powerful, but they have limits. Seek professional support if you experience:
- Persistent sleep disruption lasting more than a few weeks
- Inability to concentrate on basic tasks
- Increased substance use as a coping mechanism
- Withdrawal from relationships and activities you usually enjoy
- Thoughts of self-harm or persistent hopelessness
Los Angeles County offers multiple mental health resources, including the Department of Mental Health ACCESS line (1-800-854-7771), which serves as the primary entry point for mental health services. The Crisis Text Line (text LA to 741741) provides 24/7 support, and 211 LA County can connect you with local resources.
Building Long-Term Resilience
Crisis resilience isn’t built during the crisis—it’s developed in the quiet moments between storms.
Diversify your coping strategies. Don’t rely on just one method for managing stress. Build a toolkit that includes physical practices (exercise, breathing), creative outlets (art, music, writing), social connections, and spiritual or philosophical practices that ground you.
Develop a personal crisis plan. Write down the warning signs that indicate your stress levels are becoming unmanageable, list your most effective coping strategies, and include contact information for your support network and professional resources.
Practice stress inoculation. Deliberately expose yourself to small, manageable stressors in controlled settings—like cold showers, challenging workouts, or public speaking—to build your confidence in handling discomfort.
Moving Forward with Intention
Crisis reveals both our vulnerabilities and our strengths. While we can’t control external events, we can influence how we respond to them. The goal isn’t to eliminate stress or fear—these are natural responses to genuinely challenging circumstances. The goal is to respond rather than react, to stay connected rather than isolated, and to maintain hope even when the future feels uncertain.
Remember that seeking help is a sign of wisdom, not weakness. Communities that support each other’s mental health are more resilient overall. Your individual wellbeing contributes to our collective ability to navigate whatever comes next.
Take care of yourself with the same compassion you would show a good friend. These are unprecedented times requiring unprecedented self-compassion. We’re all figuring this out as we go, and that’s okay.
If you’re experiencing a mental health emergency, call 911 or go to your nearest emergency room. For crisis support, contact the National Suicide Prevention Lifeline at 988 or the Crisis Text Line by texting HOME to 741741.