Ten Practices for Frightening Times

1. Let yourself grieve/rage/feel whatever you feel and find places where you can express your feelings

Fascism depends on a numb and inattentive populace. It is essential that we honor the strong feelings that arise in a time of crisis, recognizing that they are expressions of our love for the world and other people, and nothing to be ashamed of. They are reasonable and justifiable responses to the horrific things that are happening. Find safe places and people where you can share what you are feeling. Clergy, therapists, spiritual teachers, and good friends can also be helpful in listening to and honoring you.

2. Find ways of grounding (being outside, meditation, prayer) and do them daily

Fascism depends on an overwhelmed and despairing populace. Develop or renew a daily spiritual practice that grounds you – even five minutes a day will be tremendously helpful. In general, a morning practice will have the most effect on the quality of your day, and an evening practice will be most helpful if you are having trouble sleeping.  Meditation, prayer, dance, yoga, gardening and walking can all be spiritual practices.

3. Titrate the news and find sources you trust and that come from a perspective that doesn’t feed your despair

During times of crisis it is natural to turn to the news to try to learn more about what is happening, but during this time the news can also be profoundly destabilizing.  Find a balance between what you need to know to bear witness and respond, and what is too much and causes overwhelm. This may change from day to day. When you are overwhelmed, consider a day without the news, or titrate your consumption downward. Consider removing news apps from your phone, or switching from videos or TV to print. Find news sources that inspire you and give you a glimpse of how to respond in a courageous way. This is likely to be outside mainstream media.

4. Be wary of anyone who tells you they know what will happen next – practice not-knowing and keep ask yourself “am I sure?”

The world is full of pundits who are paid to predict the future. It is tremendously important to remember that no one knows the future, especially when highly unexpected things are going on. Thich Nhat Hanh invited his students to ask themselves “am I sure?”. In an era of misinformation this is particularly helpful. What you can know is how you want to show up and live your values during this time (see #10).

5. Rest and renew

Fascism depends on an exhausted populace. And, unfortunately, we are likely to have a long road ahead of us. Think of this time like running a marathon rather than running a sprint. It is OK to rest, to take a break, to find a little joy, to have fun, to play, to be creative. Make sure to eat well and sleep long. The world will not collapse without our attention for a few hours or a few days, and you will be able to respond with less reactivity if you are rested. Build in rest, whatever that looks like for you. 

6. Cultivate connection and love and mutual aid

Fascism depends on isolation and disconnection. Cultivate and renew your family and friend connections, to the extent that they feed your spirit. Get to know your neighbors. Form or join a mutual aid or social justice group. Volunteer with an organization addressing those who are most vulnerable right now, or help people in your life who are vulnerable. Consider becoming part of a spiritual community or liberal church. Practice kindness everywhere. It will be needed.

7. DO something, even if it’s picking one thing or one person to protect

Fascism depends on a powerless populace. As Michelle Obama famously said at the 2024 Democratic Convention, “DO something!” Doing something, anything, at any scale, will ease feelings of hopelessness and powerlessness. There are many things that need to be done. Pick one that is particularly important to you, and give some of your life energy to it – perhaps the time and energy you now have because you are not doom-scrolling 24/7.

8. Listen to inspiring music, watch inspiring films, read inspiring books 

Fascism depends on a pessimistic populace. Perhaps you already have a playlist or watch list or read list of inspiring music, movies, or books. If not, ask your friends. Look for material that shows the better side of human nature, courage, altruism, generosity, acting for the common good, and responding to injustice. Books and movies on the civil rights movement, resistance movements around the world, voices of marginalized people, or even “feel good” stories on individual acts of altruism are all good medicine for your spirit, especially if you are losing hope. You may also find inspiration from people you know who are doing good or brave things. Humor can help too!

9. Act locally or at the state level, where you can see what a difference you can make

We may not be able to have an immediate effect on what is happening nationally, but we can certainly have an effect more locally, and there are wonderful people running for office and working on important issues all across the country. It is tremendously encouraging to be involved in more local (and possibly successful) campaigns, with your neighbors and others in your community, 

10. Connect or reconnect with your deepest values and vows, and live from them, regardless of what is happening 

No matter what happens, we can act from our values. Everyone has values – what are yours? Each of your values is a compass that can help you know which way to go. Continue to live by your values and you will know what you need to do, no matter how bad it gets. You may not know if you are making a difference, but you will know you are living in accord with your deepest truths.

Note to those who may be targeted: If you or your family members are being targeted directly because of gender, race, religion, sexuality, disability, the nature of your work, or immigration status, please find allies and protectors amongst those less at risk. Some of these practices may still be helpful, but please focus on whatever practices give you the most emotional support, while maintaining safety for yourself and those you love.