These days, it’s hard to escape the weight of division. Political anger, polarized news, social media shouting, and the sense that common ground is shrinking can take a toll on our emotional and physical well-being.
The human mind and heart are not built for constant conflict. Prolonged exposure to divisive content raises stress, anxiety, and can even erode empathy.
Research shows that misinformation spreads more quickly than truth online, partly because social platforms reward emotional reactivity and sharing rather than accuracy. Most people perceive that a large share of “news” on social media is biased or false. In one survey, 66% of U.S. consumers believed that 76% or more of social media news is biased, and more than half of adults report that they at least sometimes get their news from social media.
When we live in that noise, our inner life needs a shield. Not to hide, but to preserve clarity, kindness, and emotional strength. Below are meaningful habits to help you not just get through this season, but to thrive in it.
Habits to Reclaim Your Heart and Mind
1. Limit social media time and neutralize its pull
Choose specific windows of time when you check your feeds instead of scrolling all day. When something triggers you, pause and ask, “What does this post want from me?” Often, it is designed to grab your attention or emotion. Remember that platforms are optimized to stoke engagement, not truth. Use read-later tools or fact-checking sites before reacting.
2. Journal with gratitude, not frustration
Begin or end your day by writing short reflections on what went well, what you’re grateful for, or ways you saw kindness. Occasionally write “love letters” to yourself or to life, like “Dear Peace, I see you today.” This practice moves your thoughts from outrage to steadiness and appreciation.
3. Spend time with positive presences
Be around people, pets, or children whose energy lifts you. Their laughter, simplicity, and affection counter negativity and help restore perspective. Join small community circles like art groups, reading clubs, or volunteer efforts that bring connection instead of contention.
Time with Fiona ALWAYS brings me joy!
3. Cook and create
Browse old cookbooks and pick something you’ve never made or haven’t made in years. The act of creating and nourishing yourself is healing. Even small projects like roasting vegetables or baking bread help bring calm and joy back into the kitchen.
4. Get outside often
Take short outdoor breaks several times a day. Step out to feel the air, look at the sky, or listen to birds. A walk after a meal is one of the simplest ways to lift mood, improve digestion, and clear the mind.
5. Bring beauty home
Buy flowers for yourself. I often pick up a bunch of alstroemeria twice a month. They are beautiful and last a long time. Having living beauty in your home reminds you to slow down and notice what’s good.
This bouqet is nearly three weeks old now and it still looks lovely!
6. Declare a media-free night
Once a week, turn off the television and put away your phone. Read a book, paint, knit, or craft. Let your mind rest from the endless stream of alerts and opinions.
7. Try coloring
Adult coloring has been shown to reduce anxiety and quiet the mind. It provides focus and play at the same time. Even 10 to 20 minutes can redirect racing thoughts and help you unwind.
Coloring and Tea – What could be better?
8. Begin your day with self-affirmation
Before your feet touch the floor, place your hands over your heart and say: “Today, I give you love. I will be gentle with you. I give you safety, comfort, and kindness.” Then reflect on three things you are grateful for in the moment, such as the morning light, your pet, or the comfort of your bed.
9. Hydrate and breathe
Drink water throughout the day as a small act of care.
Pause three times a day to take three deep breaths in and three long exhales out. Imagine releasing tension with every breath.
Three deep breathes. Release all tension in the body on the exhale.
💬 Remember the Bigger Picture
It is easy to get lost in the minutia of daily news bites and forget life’s bigger picture: to love and to be loved. When you nurture peace within yourself, you bring that steadiness into your home, your conversations, and your community. Small acts of calm and kindness ripple farther than we realize.
🌟Free Gift: The 30-Day “Thrive Through Turmoil” Guide
If this message resonates with you, I’ve created a free 30-Day Thrive Through Turmoil printable guide filled with daily reflections, prompts, and small practices to help you stay centered and uplifted.
You can receive it by subscribing to my blog below. It’s my way of saying thank you and of reminding us that even in divided times, we can choose peace, presence, and love.
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Thank you for taking time to read and reflect. Every mindful choice you make helps heal both you and the world around you!
With gratitude for your mindful heart,
Jan💕
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