{"id":6859,"date":"2026-03-02T13:32:45","date_gmt":"2026-03-02T13:32:45","guid":{"rendered":"https:\/\/microcosmpublishing.com\/blog\/?p=6859"},"modified":"2026-03-02T14:55:23","modified_gmt":"2026-03-02T14:55:23","slug":"dr-faith-the-doom-reduction-process","status":"publish","type":"post","link":"https:\/\/microcosmpublishing.com\/blog\/2026\/03\/dr-faith-the-doom-reduction-process\/","title":{"rendered":"Dr. Faith: The Doom Reduction Process"},"content":{"rendered":"\n
\"A<\/figure>\n\n\n\n

It sucks. This sucks. All of it.<\/p>\n\n\n\n

The world is on fire. Has been<\/em> on fire. Some of us have always known that the institutions that purport to protect us do no such thing. For others, this is a new experience. Masks are off. Depravity is running rampant in its out-loud voice. The veneer of civility is just \u2026 gone.<\/p>\n\n\n\n

Traditional forms of therapy aren\u2019t created for this. There is no use in challenging inaccurate negative thoughts. Because they aren\u2019t inaccurate. Trauma therapy? Doesn\u2019t do much when the trauma is immediate, continuous, and ongoing. Breathwork, meditation, journaling, etc? All great techniques for calming, grounding, and self-soothing. But not nearly enough.<\/p>\n\n\n\n

What is really going on, psychologically, in the face of all this? What theories of care would help? I\u2019m working on a book on the topic, Unfuck Your Doom<\/em><\/a>, to be published by Microcosm Publishing this Fall. One of the techniques I share in the book is a series of action items. Things that help us fight back in any of the ways we have available, while keeping us tethered to the full experience of our humanity.<\/p>\n\n\n\n

Doing stuff is important. For ourselves and for our community. Being frozen with fear leads to  acquiescing to inhumanity. And we are NOT letting that happen, right?<\/p>\n\n\n\n

This technique is a self-coaching strategy, which means this is the exact kind of emotional wellness technique that you can walk yourself through. And you can design the actions you decide to take in ways that are specifically helpful to your immediate experience. It\u2019s based on two main ideas.<\/p>\n\n\n\n

The first idea behind this strategy is action in the face of fear. <\/em>Extensive knowledge of a problem elicits overwhelm and a freeze response\u2026of sorts. Not in the polyvagal kind of way, really, but a level of paralysis by analysis<\/em>.<\/p>\n\n\n\n

Clinician and environmental activist Mary Pipher wrote about this paralysis in her book The Green Boat<\/em><\/a>. She noted that getting people to act means giving them enough information to know a problem needs to be solved. <\/p>\n\n\n\n

But when we shoot a firehose of horrifying data into people\u2019s faces, we feel the problem is too big to solve. And the problem right now is that the horrifying data is coming through our devices constantly<\/em>. <\/p>\n\n\n\n

Which is all to say, if you are feeling paralyzed? It\u2019s a very human response to inhumane times. Those who benefit from all this fear and pain are delighted to see it occur. And fuck them.<\/p>\n\n\n\n

The second idea in this strategy is that a full life is also a form of protest. <\/em>The parts that often get left behind when we go into \u201cfight back\u201d mode are the reasons we have chosen to fight. When we are frozen from action by fear and overwhelm, it impacts all areas of our lives and reduces our connection to all facets of our humanity. We lose connection, community, and joy\u2026.which are also of utmost importance.<\/p>\n\n\n\n

To combat it, we need a combination of both support and independence. If I tell you exactly what to do, I\u2019m just as bad as any other powerful person enforcing their will on you. And it won\u2019t work as well, because the only person who really knows what you need is you.<\/em><\/p>\n\n\n\n

So what I am going to provide is support for your independence. The things you can do that will help. Things that help others while helping you live to fight another day. All you need to do is fill in the details. Take a deep breath, connect to your own internal moral authority, and get to work.<\/p>\n\n\n\n

Nothing we do needs to be big and time consuming. Small, quick actions matter, too. Small and quick makes this a process you can engage in regularly. Because the need will be there for some time. <\/p>\n\n\n\n

But we can win this. As long as we act. With hope. And a motherfucking plan.<\/p>\n\n\n\n

Do one thing for the cause<\/h3>\n\n\n\n

Maybe you can\u2019t do anything about the particular thing that is really resting on your heart right now. You are watching something terrible going on in another state or country. You can\u2019t go help. You are barely keeping your own head above water, so you can\u2019t send money. And that does feel so incredibly hopeless.<\/p>\n\n\n\n

But there is always something<\/em> you can do about something.<\/em> Probably hyperlocal mutual aid, but that matters, too. In some ways, even more so. It\u2019s motion-building. It reinforces that action is the antidote to despair. <\/em><\/p>\n\n\n\n

The government shut-down in 2025 led to many people not receiving their Supplemental Nutrition Assistance Program funding. Meaning food stamps. While I can\u2019t go challenge Congress to a duel, I could do something in my community. I converted my little free library into a little free foodbank. I focused on supplying items that could be cooked in a microwave, for individuals who don\u2019t have stove and oven access.<\/p>\n\n\n\n

It was a hit, and continued to be once funding was unfrozen. So I kept it up and now my friends are donating items to help keep it going.<\/p>\n\n\n\n

But it doesn\u2019t have to be tied directly to the injury. Something horrible happens, and we bear witness, but there is no curbside food bank kind of action we can take on. A client of mine in Texas was overwhelmed and horrified by the violence she was witnessing in Minnesota in January, 2026 and there was nothing she could do with her despair. Until she realized we were about to experience a cold snap that many unhoused people in her community were ill prepared for. <\/p>\n\n\n\n

She collected coats and blankets and brought them out to the parks in her town, near local encampments. She didn\u2019t encroach, on their space but left items nearby for people who couldn\u2019t or wouldn\u2019t travel to the shelter, or even to a local church giving out coats and blankets. She met a different direct need in a different part of the country. It didn\u2019t resolve what she was witnessing, but she found another way to make the world a little bit better when it felt so incredibly awful.<\/p>\n\n\n\n

You don\u2019t have to give anything to do something for the cause. You can amplify messages, you can sign petitions, you can contact your representatives. You can also show gratitude and acknowledgement to others who are giving to the cause. Thanking organizers, protestors, and politicians who are out there fighting the good fight. Nothing is more of a shot of needed energy than thanks and recognition for their work.<\/p>\n\n\n\n

Remember how in the worst days of the Covid-19 pandemic in New York City? When everyone was stuck literally at home while medical professionals fought for the lives of our community? Remember how residents opened their windows and clapped and cheered every night at 7pm and how meaningful that was to the medical community? That was also for the cause.<\/p>\n\n\n\n

What\u2019s one thing you can do if not immediately but within the next day or so, no matter how small, that will directly make someone else\u2019s life a little less terrible? <\/p>\n\n\n\n

Do one thing for the whimsy<\/h3>\n\n\n\n

This is gonna seem a little silly, but it is truly just as important. Think of whimsy as the contrast to practicality and seriousness. With all this dark shit hanging over us, fun is generally the first thing to go. And it\u2019s one of the best ways of reminding ourselves of our humanity. Nothing helps us feel more present and embodied than joyful, silly fun.<\/p>\n\n\n\n

While I am fully comfortable skipping through a grocery store wearing a beanie with a propeller, you don\u2019t have to be whimsical in a way that is perceived by others. You can be whimsical in the comfort your own private space. Maybe you set up a cocktail hour in the evening with your cat. Your cat has tuna juice and you have your<\/em> favorite treat (no side-eye if it is also tuna juice). <\/p>\n\n\n\n

Eat dessert first. Turn a plastic toy dump truck into a fruit bowl for your counter. Reread one of your favorite childhood books or rewatch one of your favorite childhood movies. Remind yourself that life isn\u2019t supposed to be so serious all the time. Because that reminds you what we\u2019re fighting for.<\/p>\n\n\n\n

This isn\u2019t toxic positivity, which is a way of hiding from reality in order to maintain optimism. Toxic positivity can only thrive when we minimize or deny reality. Choosing whimsy is when we know exactly<\/em> how shitty everything is and we refuse to lose an important part of our humanity in the process.<\/p>\n\n\n\n

What\u2019s one whimsical thing you can do today?<\/p>\n\n\n\n

Do one thing for the comfort<\/h3>\n\n\n\n

There are actually two forms of self-care and seeking comfort is one of them. The doing something that is soothing to your frazzled nervous system. <\/p>\n\n\n\n

Have your favorite drink and snack. Take a hot bath or shower. Go to the gym and work shit out of your system. Go for a walk while listening to your favorite album. We have an incredibly shitty but still very ingrained cultural norm of thinking we need to earn<\/em> care, rest, and comfort. Instead of recognizing that care, rest, and comfort are necessary for our emotional wellness.<\/p>\n\n\n\n

Treat yourself to care. Not later, when you\u2019ve \u201cearned it,\u201d but now, because you need it as much as you need anything that keeps you alive.<\/p>\n\n\n\n

Do one thing for adulting<\/h3>\n\n\n\n

This is the other form of self-care. It\u2019s the not-being-a-dick-to-our-own-bodies part. I refer to it as difficult self care<\/em>, because there isn\u2019t the immediate gratification of something that is pleasant and calming and soothing. But the more stressed we are the more avoidant we become of other unpleasantness. And then we feel like we are failing at those things, too. But the sense of failure makes us more avoidant. Lather, rinse, repeat\u2026right?<\/p>\n\n\n\n

Like going to the dentist. Making a budget. Setting a boundary. Cleaning out a closet. These are the tasks that are tedious, annoying, and stressful so we avoid them when we are already drowning in negative emotions. So why am I suggesting you add to that? Why on earth?<\/p>\n\n\n\n

Because you want to be your healthiest, best self so you can live to fight another day. <\/p>\n\n\n\n

And just like with doing something for the cause? You feel a sense of accomplishment. Comfort self-care feels nic<\/em>e but adulting self-care feels productive.<\/em> Just like doing something to make the world a better place, difficult self-care is making our health and well-being a better place.<\/p>\n\n\n\n

Do one thing for creative expression <\/h3>\n\n\n\n

Humans are artists, constantly creating. In fact, that is my favorite definition of culture: anything we create. <\/em>Creative expression allows us a way to understand our experiences and share them with others. You don\u2019t have to create something that represents your doom, but you will feel better if you create. There is a reason that expressive arts are a highly recommended form of trauma therapy. Humans are wired to express themselves. The act of creation is just that expression.<\/p>\n\n\n\n

You sing, you dance, you paint, you write, you sculpt, you make the best cupcakes on planet earth? You especially need to be doing that now. If you don\u2019t have a thing, here\u2019s a great opportunity to find one. What is something you have always wanted to try? What is something you loved as a kid but you haven\u2019t done in years? <\/p>\n\n\n\n

If you find that you can\u2019t connect to creativity in that way, either? Bring it down to something simple. Pick wildflowers and arrange them in a vase or sing along to your favorite record. Focus on process, not outcome. Enjoy the playfulness and expansiveness that comes from being creative. It is good not just for our immediate overwhelm\u2014embracing creativity makes us better and more capable problem solvers. And that is our ultimate, societal goal, right?<\/p>\n\n\n\n

Do one thing for connection <\/h3>\n\n\n\n

So many things, I know. This is the last one. Because all of these action items are about ensuring we maintain our humanity in all the ways it starts to slip when we become overwhelmed.<\/p>\n\n\n\n

Connection is a big one, because we are far more likely to isolate when things aren\u2019t going well. Or maybe we don\u2019t even know how to talk about what\u2019s bothering you because it\u2019s such a big amorphous blob of suck. You\u2019re afraid of not being able to be present for someone else’s blob of suck because you aren\u2019t managing your own for shit, right?<\/p>\n\n\n\n

This doesn\u2019t have to be some deep formal community dialogue process, or even about the overwhelm. It\u2019s about making sure we feel less alone and those around us feel the same. Connection could a text saying \u201cHey, was just thinking about you and wanted to say hello! I\u2019m working hard to stay sane right now, how are you?\u201d Make plans with people if you can. Be around people to your level of tolerance. Even if all you have the energy for is to compliment someone\u2019s fit at the gas station \u2026 you made a connection. They feel good and you feel better because they feel good.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

It sucks. This sucks. All of it. The world is on fire. Has been on fire. Some of us have always known that the institutions that purport to protect us do no such thing. For others, this is a new experience. Masks are off. Depravity is running rampant in its out-loud voice. The veneer of… Read more »<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-6859","post","type-post","status-publish","format-standard","hentry","category-blogifesto"],"my_excerpt":"\n

\"A<\/figure>\n\n\n\n

It sucks. This sucks. All of it.<\/p>\n\n\n\n

The world is on fire. Has been<\/em> on fire. Some of us have always known that the institutions that purport to protect us do no such thing. For others, this is a new experience. Masks are off. Depravity is running rampant in its out-loud voice. The veneer of civility is just \u2026 gone.<\/p>\n\n\n\n

Traditional forms of therapy aren\u2019t created for this. There is no use in challenging inaccurate negative thoughts. Because they aren\u2019t inaccurate. Trauma therapy? Doesn\u2019t do much when the trauma is immediate, continuous, and ongoing. Breathwork, meditation, journaling, etc? All great techniques for calming, grounding, and self-soothing. But not nearly enough.<\/p>\n\n\n\n

What is really going on, psychologically, in the face of all this? What theories of care would help? I\u2019m working on a book on the topic, Unfuck Your Doom<\/em><\/a>, to be published by Microcosm Publishing this Fall. One of the techniques I share in the book is a series of action items. Things that help us fight back in any of the ways we have available, while keeping us tethered to the full experience of our humanity.<\/p>\n\n\n\n

Doing stuff is important. For ourselves and for our community. Being frozen with fear leads to  acquiescing to inhumanity. And we are NOT letting that happen, right?<\/p>\n\n\n\n

This technique is a self-coaching strategy, which means this is the exact kind of emotional wellness technique that you can walk yourself through. And you can design the actions you decide to take in ways that are specifically helpful to your immediate experience. It\u2019s based on two main ideas.<\/p>\n\n\n\n

The first idea behind this strategy is action in the face of fear. <\/em>Extensive knowledge of a problem elicits overwhelm and a freeze response\u2026of sorts. Not in the polyvagal kind of way, really, but a level of paralysis by analysis<\/em>.<\/p>\n\n\n\n

Clinician and environmental activist Mary Pipher wrote about this paralysis in her book The Green Boat<\/em><\/a>. She noted that getting people to act means giving them enough information to know a problem needs to be solved. <\/p>\n\n\n\n

But when we shoot a firehose of horrifying data into people\u2019s faces, we feel the problem is too big to solve. And the problem right now is that the horrifying data is coming through our devices constantly<\/em>. <\/p>\n\n\n\n

Which is all to say, if you are feeling paralyzed? It\u2019s a very human response to inhumane times. Those who benefit from all this fear and pain are delighted to see it occur. And fuck them.<\/p>\n\n\n\n

The second idea in this strategy is that a full life is also a form of protest. <\/em>The parts that often get left behind when we go into \u201cfight back\u201d mode are the reasons we have chosen to fight. When we are frozen from action by fear and overwhelm, it impacts all areas of our lives and reduces our connection to all facets of our humanity. We lose connection, community, and joy\u2026.which are also of utmost importance.<\/p>\n\n\n\n

To combat it, we need a combination of both support and independence. If I tell you exactly what to do, I\u2019m just as bad as any other powerful person enforcing their will on you. And it won\u2019t work as well, because the only person who really knows what you need is you.<\/em><\/p>\n\n\n\n

So what I am going to provide is support for your independence. The things you can do that will help. Things that help others while helping you live to fight another day. All you need to do is fill in the details. Take a deep breath, connect to your own internal moral authority, and get to work.<\/p>\n\n\n\n

Nothing we do needs to be big and time consuming. Small, quick actions matter, too. Small and quick makes this a process you can engage in regularly. Because the need will be there for some time. <\/p>\n\n\n\n

But we can win this. As long as we act. With hope. And a motherfucking plan.<\/p>\n\n\n\n

Do one thing for the cause<\/h3>\n\n\n\n

Maybe you can\u2019t do anything about the particular thing that is really resting on your heart right now. You are watching something terrible going on in another state or country. You can\u2019t go help. You are barely keeping your own head above water, so you can\u2019t send money. And that does feel so incredibly hopeless.<\/p>\n\n\n\n

But there is always something<\/em> you can do about something.<\/em> Probably hyperlocal mutual aid, but that matters, too. In some ways, even more so. It\u2019s motion-building. It reinforces that action is the antidote to despair. <\/em><\/p>\n\n\n\n

The government shut-down in 2025 led to many people not receiving their Supplemental Nutrition Assistance Program funding. Meaning food stamps. While I can\u2019t go challenge Congress to a duel, I could do something in my community. I converted my little free library into a little free foodbank. I focused on supplying items that could be cooked in a microwave, for individuals who don\u2019t have stove and oven access.<\/p>\n\n\n\n

It was a hit, and continued to be once funding was unfrozen. So I kept it up and now my friends are donating items to help keep it going.<\/p>\n\n\n\n

But it doesn\u2019t have to be tied directly to the injury. Something horrible happens, and we bear witness, but there is no curbside food bank kind of action we can take on. A client of mine in Texas was overwhelmed and horrified by the violence she was witnessing in Minnesota in January, 2026 and there was nothing she could do with her despair. Until she realized we were about to experience a cold snap that many unhoused people in her community were ill prepared for. <\/p>\n\n\n\n

She collected coats and blankets and brought them out to the parks in her town, near local encampments. She didn\u2019t encroach, on their space but left items nearby for people who couldn\u2019t or wouldn\u2019t travel to the shelter, or even to a local church giving out coats and blankets. She met a different direct need in a different part of the country. It didn\u2019t resolve what she was witnessing, but she found another way to make the world a little bit better when it felt so incredibly awful.<\/p>\n\n\n\n

You don\u2019t have to give anything to do something for the cause. You can amplify messages, you can sign petitions, you can contact your representatives. You can also show gratitude and acknowledgement to others who are giving to the cause. Thanking organizers, protestors, and politicians who are out there fighting the good fight. Nothing is more of a shot of needed energy than thanks and recognition for their work.<\/p>\n\n\n\n

Remember how in the worst days of the Covid-19 pandemic in New York City? When everyone was stuck literally at home while medical professionals fought for the lives of our community? Remember how residents opened their windows and clapped and cheered every night at 7pm and how meaningful that was to the medical community? That was also for the cause.<\/p>\n\n\n\n

What\u2019s one thing you can do if not immediately but within the next day or so, no matter how small, that will directly make someone else\u2019s life a little less terrible? <\/p>\n\n\n\n

Do one thing for the whimsy<\/h3>\n\n\n\n

This is gonna seem a little silly, but it is truly just as important. Think of whimsy as the contrast to practicality and seriousness. With all this dark shit hanging over us, fun is generally the first thing to go. And it\u2019s one of the best ways of reminding ourselves of our humanity. Nothing helps us feel more present and embodied than joyful, silly fun.<\/p>\n\n\n\n

While I am fully comfortable skipping through a grocery store wearing a beanie with a propeller, you don\u2019t have to be whimsical in a way that is perceived by others. You can be whimsical in the comfort your own private space. Maybe you set up a cocktail hour in the evening with your cat. Your cat has tuna juice and you have your<\/em> favorite treat (no side-eye if it is also tuna juice). <\/p>\n\n\n\n

Eat dessert first. Turn a plastic toy dump truck into a fruit bowl for your counter. Reread one of your favorite childhood books or rewatch one of your favorite childhood movies. Remind yourself that life isn\u2019t supposed to be so serious all the time. Because that reminds you what we\u2019re fighting for.<\/p>\n\n\n\n

This isn\u2019t toxic positivity, which is a way of hiding from reality in order to maintain optimism. Toxic positivity can only thrive when we minimize or deny reality. Choosing whimsy is when we know exactly<\/em> how shitty everything is and we refuse to lose an important part of our humanity in the process.<\/p>\n\n\n\n

What\u2019s one whimsical thing you can do today?<\/p>\n\n\n\n

Do one thing for the comfort<\/h3>\n\n\n\n

There are actually two forms of self-care and seeking comfort is one of them. The doing something that is soothing to your frazzled nervous system. <\/p>\n\n\n\n

Have your favorite drink and snack. Take a hot bath or shower. Go to the gym and work shit out of your system. Go for a walk while listening to your favorite album. We have an incredibly shitty but still very ingrained cultural norm of thinking we need to earn<\/em> care, rest, and comfort. Instead of recognizing that care, rest, and comfort are necessary for our emotional wellness.<\/p>\n\n\n\n

Treat yourself to care. Not later, when you\u2019ve \u201cearned it,\u201d but now, because you need it as much as you need anything that keeps you alive.<\/p>\n\n\n\n

Do one thing for adulting<\/h3>\n\n\n\n

This is the other form of self-care. It\u2019s the not-being-a-dick-to-our-own-bodies part. I refer to it as difficult self care<\/em>, because there isn\u2019t the immediate gratification of something that is pleasant and calming and soothing. But the more stressed we are the more avoidant we become of other unpleasantness. And then we feel like we are failing at those things, too. But the sense of failure makes us more avoidant. Lather, rinse, repeat\u2026right?<\/p>\n\n\n\n

Like going to the dentist. Making a budget. Setting a boundary. Cleaning out a closet. These are the tasks that are tedious, annoying, and stressful so we avoid them when we are already drowning in negative emotions. So why am I suggesting you add to that? Why on earth?<\/p>\n\n\n\n

Because you want to be your healthiest, best self so you can live to fight another day. <\/p>\n\n\n\n

And just like with doing something for the cause? You feel a sense of accomplishment. Comfort self-care feels nic<\/em>e but adulting self-care feels productive.<\/em> Just like doing something to make the world a better place, difficult self-care is making our health and well-being a better place.<\/p>\n\n\n\n

Do one thing for creative expression <\/h3>\n\n\n\n

Humans are artists, constantly creating. In fact, that is my favorite definition of culture: anything we create. <\/em>Creative expression allows us a way to understand our experiences and share them with others. You don\u2019t have to create something that represents your doom, but you will feel better if you create. There is a reason that expressive arts are a highly recommended form of trauma therapy. Humans are wired to express themselves. The act of creation is just that expression.<\/p>\n\n\n\n

You sing, you dance, you paint, you write, you sculpt, you make the best cupcakes on planet earth? You especially need to be doing that now. If you don\u2019t have a thing, here\u2019s a great opportunity to find one. What is something you have always wanted to try? What is something you loved as a kid but you haven\u2019t done in years? <\/p>\n\n\n\n

If you find that you can\u2019t connect to creativity in that way, either? Bring it down to something simple. Pick wildflowers and arrange them in a vase or sing along to your favorite record. Focus on process, not outcome. Enjoy the playfulness and expansiveness that comes from being creative. It is good not just for our immediate overwhelm\u2014embracing creativity makes us better and more capable problem solvers. And that is our ultimate, societal goal, right?<\/p>\n\n\n\n

Do one thing for connection <\/h3>\n\n\n\n

So many things, I know. This is the last one. Because all of these action items are about ensuring we maintain our humanity in all the ways it starts to slip when we become overwhelmed.<\/p>\n\n\n\n

Connection is a big one, because we are far more likely to isolate when things aren\u2019t going well. Or maybe we don\u2019t even know how to talk about what\u2019s bothering you because it\u2019s such a big amorphous blob of suck. You\u2019re afraid of not being able to be present for someone else's blob of suck because you aren\u2019t managing your own for shit, right?<\/p>\n\n\n\n

This doesn\u2019t have to be some deep formal community dialogue process, or even about the overwhelm. It\u2019s about making sure we feel less alone and those around us feel the same. Connection could a text saying \u201cHey, was just thinking about you and wanted to say hello! I\u2019m working hard to stay sane right now, how are you?\u201d Make plans with people if you can. Be around people to your level of tolerance. Even if all you have the energy for is to compliment someone\u2019s fit at the gas station \u2026 you made a connection. They feel good and you feel better because they feel good.<\/p>\n\n\n\n

<\/p>\n","my_excerpt_rendered":"\n

\"A<\/figure>\n\n\n\n

It sucks. This sucks. All of it.<\/p>\n\n\n\n

The world is on fire. Has been<\/em> on fire. Some of us have always known that the institutions that purport to protect us do no such thing. For others, this is a new experience. Masks are off. Depravity is running rampant in its out-loud voice. The veneer of civility is just \u2026 gone.<\/p>\n\n\n\n

Traditional forms of therapy aren\u2019t created for this. There is no use in challenging inaccurate negative thoughts. Because they aren\u2019t inaccurate. Trauma therapy? Doesn\u2019t do much when the trauma is immediate, continuous, and ongoing. Breathwork, meditation, journaling, etc? All great techniques for calming, grounding, and self-soothing. But not nearly enough.<\/p>\n\n\n\n

What is really going on, psychologically, in the face of all this? What theories of care would help? I\u2019m working on a book on the topic, Unfuck Your Doom<\/em><\/a>, to be published by Microcosm Publishing this Fall. One of the techniques I share in the book is a series of action items. Things that help us fight back in any of the ways we have available, while keeping us tethered to the full experience of our humanity.<\/p>\n\n\n\n

Doing stuff is important. For ourselves and for our community. Being frozen with fear leads to  acquiescing to inhumanity. And we are NOT letting that happen, right?<\/p>\n\n\n\n

This technique is a self-coaching strategy, which means this is the exact kind of emotional wellness technique that you can walk yourself through. And you can design the actions you decide to take in ways that are specifically helpful to your immediate experience. It\u2019s based on two main ideas.<\/p>\n\n\n\n

The first idea behind this strategy is action in the face of fear. <\/em>Extensive knowledge of a problem elicits overwhelm and a freeze response\u2026of sorts. Not in the polyvagal kind of way, really, but a level of paralysis by analysis<\/em>.<\/p>\n\n\n\n

Clinician and environmental activist Mary Pipher wrote about this paralysis in her book The Green Boat<\/em><\/a>. She noted that getting people to act means giving them enough information to know a problem needs to be solved. <\/p>\n\n\n\n

But when we shoot a firehose of horrifying data into people\u2019s faces, we feel the problem is too big to solve. And the problem right now is that the horrifying data is coming through our devices constantly<\/em>. <\/p>\n\n\n\n

Which is all to say, if you are feeling paralyzed? It\u2019s a very human response to inhumane times. Those who benefit from all this fear and pain are delighted to see it occur. And fuck them.<\/p>\n\n\n\n

The second idea in this strategy is that a full life is also a form of protest. <\/em>The parts that often get left behind when we go into \u201cfight back\u201d mode are the reasons we have chosen to fight. When we are frozen from action by fear and overwhelm, it impacts all areas of our lives and reduces our connection to all facets of our humanity. We lose connection, community, and joy\u2026.which are also of utmost importance.<\/p>\n\n\n\n

To combat it, we need a combination of both support and independence. If I tell you exactly what to do, I\u2019m just as bad as any other powerful person enforcing their will on you. And it won\u2019t work as well, because the only person who really knows what you need is you.<\/em><\/p>\n\n\n\n

So what I am going to provide is support for your independence. The things you can do that will help. Things that help others while helping you live to fight another day. All you need to do is fill in the details. Take a deep breath, connect to your own internal moral authority, and get to work.<\/p>\n\n\n\n

Nothing we do needs to be big and time consuming. Small, quick actions matter, too. Small and quick makes this a process you can engage in regularly. Because the need will be there for some time. <\/p>\n\n\n\n

But we can win this. As long as we act. With hope. And a motherfucking plan.<\/p>\n\n\n\n

Do one thing for the cause<\/h3>\n\n\n\n

Maybe you can\u2019t do anything about the particular thing that is really resting on your heart right now. You are watching something terrible going on in another state or country. You can\u2019t go help. You are barely keeping your own head above water, so you can\u2019t send money. And that does feel so incredibly hopeless.<\/p>\n\n\n\n

But there is always something<\/em> you can do about something.<\/em> Probably hyperlocal mutual aid, but that matters, too. In some ways, even more so. It\u2019s motion-building. It reinforces that action is the antidote to despair. <\/em><\/p>\n\n\n\n

The government shut-down in 2025 led to many people not receiving their Supplemental Nutrition Assistance Program funding. Meaning food stamps. While I can\u2019t go challenge Congress to a duel, I could do something in my community. I converted my little free library into a little free foodbank. I focused on supplying items that could be cooked in a microwave, for individuals who don\u2019t have stove and oven access.<\/p>\n\n\n\n

It was a hit, and continued to be once funding was unfrozen. So I kept it up and now my friends are donating items to help keep it going.<\/p>\n\n\n\n

But it doesn\u2019t have to be tied directly to the injury. Something horrible happens, and we bear witness, but there is no curbside food bank kind of action we can take on. A client of mine in Texas was overwhelmed and horrified by the violence she was witnessing in Minnesota in January, 2026 and there was nothing she could do with her despair. Until she realized we were about to experience a cold snap that many unhoused people in her community were ill prepared for. <\/p>\n\n\n\n

She collected coats and blankets and brought them out to the parks in her town, near local encampments. She didn\u2019t encroach, on their space but left items nearby for people who couldn\u2019t or wouldn\u2019t travel to the shelter, or even to a local church giving out coats and blankets. She met a different direct need in a different part of the country. It didn\u2019t resolve what she was witnessing, but she found another way to make the world a little bit better when it felt so incredibly awful.<\/p>\n\n\n\n

You don\u2019t have to give anything to do something for the cause. You can amplify messages, you can sign petitions, you can contact your representatives. You can also show gratitude and acknowledgement to others who are giving to the cause. Thanking organizers, protestors, and politicians who are out there fighting the good fight. Nothing is more of a shot of needed energy than thanks and recognition for their work.<\/p>\n\n\n\n

Remember how in the worst days of the Covid-19 pandemic in New York City? When everyone was stuck literally at home while medical professionals fought for the lives of our community? Remember how residents opened their windows and clapped and cheered every night at 7pm and how meaningful that was to the medical community? That was also for the cause.<\/p>\n\n\n\n

What\u2019s one thing you can do if not immediately but within the next day or so, no matter how small, that will directly make someone else\u2019s life a little less terrible? <\/p>\n\n\n\n

Do one thing for the whimsy<\/h3>\n\n\n\n

This is gonna seem a little silly, but it is truly just as important. Think of whimsy as the contrast to practicality and seriousness. With all this dark shit hanging over us, fun is generally the first thing to go. And it\u2019s one of the best ways of reminding ourselves of our humanity. Nothing helps us feel more present and embodied than joyful, silly fun.<\/p>\n\n\n\n

While I am fully comfortable skipping through a grocery store wearing a beanie with a propeller, you don\u2019t have to be whimsical in a way that is perceived by others. You can be whimsical in the comfort your own private space. Maybe you set up a cocktail hour in the evening with your cat. Your cat has tuna juice and you have your<\/em> favorite treat (no side-eye if it is also tuna juice). <\/p>\n\n\n\n

Eat dessert first. Turn a plastic toy dump truck into a fruit bowl for your counter. Reread one of your favorite childhood books or rewatch one of your favorite childhood movies. Remind yourself that life isn\u2019t supposed to be so serious all the time. Because that reminds you what we\u2019re fighting for.<\/p>\n\n\n\n

This isn\u2019t toxic positivity, which is a way of hiding from reality in order to maintain optimism. Toxic positivity can only thrive when we minimize or deny reality. Choosing whimsy is when we know exactly<\/em> how shitty everything is and we refuse to lose an important part of our humanity in the process.<\/p>\n\n\n\n

What\u2019s one whimsical thing you can do today?<\/p>\n\n\n\n

Do one thing for the comfort<\/h3>\n\n\n\n

There are actually two forms of self-care and seeking comfort is one of them. The doing something that is soothing to your frazzled nervous system. <\/p>\n\n\n\n

Have your favorite drink and snack. Take a hot bath or shower. Go to the gym and work shit out of your system. Go for a walk while listening to your favorite album. We have an incredibly shitty but still very ingrained cultural norm of thinking we need to earn<\/em> care, rest, and comfort. Instead of recognizing that care, rest, and comfort are necessary for our emotional wellness.<\/p>\n\n\n\n

Treat yourself to care. Not later, when you\u2019ve \u201cearned it,\u201d but now, because you need it as much as you need anything that keeps you alive.<\/p>\n\n\n\n

Do one thing for adulting<\/h3>\n\n\n\n

This is the other form of self-care. It\u2019s the not-being-a-dick-to-our-own-bodies part. I refer to it as difficult self care<\/em>, because there isn\u2019t the immediate gratification of something that is pleasant and calming and soothing. But the more stressed we are the more avoidant we become of other unpleasantness. And then we feel like we are failing at those things, too. But the sense of failure makes us more avoidant. Lather, rinse, repeat\u2026right?<\/p>\n\n\n\n

Like going to the dentist. Making a budget. Setting a boundary. Cleaning out a closet. These are the tasks that are tedious, annoying, and stressful so we avoid them when we are already drowning in negative emotions. So why am I suggesting you add to that? Why on earth?<\/p>\n\n\n\n

Because you want to be your healthiest, best self so you can live to fight another day. <\/p>\n\n\n\n

And just like with doing something for the cause? You feel a sense of accomplishment. Comfort self-care feels nic<\/em>e but adulting self-care feels productive.<\/em> Just like doing something to make the world a better place, difficult self-care is making our health and well-being a better place.<\/p>\n\n\n\n

Do one thing for creative expression <\/h3>\n\n\n\n

Humans are artists, constantly creating. In fact, that is my favorite definition of culture: anything we create. <\/em>Creative expression allows us a way to understand our experiences and share them with others. You don\u2019t have to create something that represents your doom, but you will feel better if you create. There is a reason that expressive arts are a highly recommended form of trauma therapy. Humans are wired to express themselves. The act of creation is just that expression.<\/p>\n\n\n\n

You sing, you dance, you paint, you write, you sculpt, you make the best cupcakes on planet earth? You especially need to be doing that now. If you don\u2019t have a thing, here\u2019s a great opportunity to find one. What is something you have always wanted to try? What is something you loved as a kid but you haven\u2019t done in years? <\/p>\n\n\n\n

If you find that you can\u2019t connect to creativity in that way, either? Bring it down to something simple. Pick wildflowers and arrange them in a vase or sing along to your favorite record. Focus on process, not outcome. Enjoy the playfulness and expansiveness that comes from being creative. It is good not just for our immediate overwhelm\u2014embracing creativity makes us better and more capable problem solvers. And that is our ultimate, societal goal, right?<\/p>\n\n\n\n

Do one thing for connection <\/h3>\n\n\n\n

So many things, I know. This is the last one. Because all of these action items are about ensuring we maintain our humanity in all the ways it starts to slip when we become overwhelmed.<\/p>\n\n\n\n

Connection is a big one, because we are far more likely to isolate when things aren\u2019t going well. Or maybe we don\u2019t even know how to talk about what\u2019s bothering you because it\u2019s such a big amorphous blob of suck. You\u2019re afraid of not being able to be present for someone else’s blob of suck because you aren\u2019t managing your own for shit, right?<\/p>\n\n\n\n

This doesn\u2019t have to be some deep formal community dialogue process, or even about the overwhelm. It\u2019s about making sure we feel less alone and those around us feel the same. Connection could a text saying \u201cHey, was just thinking about you and wanted to say hello! I\u2019m working hard to stay sane right now, how are you?\u201d Make plans with people if you can. Be around people to your level of tolerance. Even if all you have the energy for is to compliment someone\u2019s fit at the gas station \u2026 you made a connection. They feel good and you feel better because they feel good.<\/p>\n\n\n\n

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