Hey there, how’s your 2025 going?
Oh, the state of the world is an absolute dumpster fire, and it’s grinding down your well-being? Yeah. Same. Pull up a chair. I got you.
Lately, I’ve noticed something: I’m more tense. When I meet up with friends, our conversations inevitably pivot—quickly—to full-blown panic about the latest government fiasco. And sometimes, we don’t even ease into it—we just start there. We’re distracted, we’re anxious. And frankly, I’d like to feel a little more in control. You too? Let’s start with what we can control. (Spoiler: it’s us. We control us.)
Take last week—before the sun was even up, I set a boundary: no news today. Now, for context, my usual morning goes like this: wake up to Yo-Yo Ma (so gentle, so classy), lie in bed through two songs, and then—because I’m a glutton for punishment—I tell Computer to play my local public radio (less gentle, more existential dread). But that day, I skipped it. Not because I don’t care, not because I want to live in a fantasy world where everything is fine (it’s not), but because I needed a time-boundaried change in input and focus. (Yes, I know “boundaried” isn’t a word. We’re going with it. It’s been a week.) It’s like taking a rest day from exercise. You didn’t quit running—you protected your muscles by giving them a break to rebuild.
Now, if you’re not ready to quit the news cold turkey, no judgment. Maybe just skim headlines. Maybe set a timer—15 minutes of news, then you’re out. The key takeaway: you decide what gets your attention. And that, my friends, is power.
You know what this also sounds like? Mindfulness. Now, I know—I know—you’ve heard about mindfulness before, so let’s not do the full explainer. Just consider this a gentle (like Yo-Yo Ma!) reminder that being deliberate about where we put our focus is one way to keep the State of the Union and all the news about it from breaking our brains. Try this: take five moments to look at a plant. Count the colors. Notice the shapes. When your mind wanders to whatever fresh disaster awaits in your inbox, gently bring it back. Or, if you have a soft and lovely animal friend, focus on their fur—how warm is your dog/cat/rabbit/etc.? Can you hear their breathing? That’s mindfulness, folks. It’s free.
And while we’re at it, let’s talk about distraction. Because personally? I need mine to work. I need engagement. Something I can noodle over. So, I lean on my hobbies: crosswords, jigsaw puzzles, baking breakfast cookies. (Value added: cookies = additional sensory engagement—smell and taste. That’s a two-for-one deal.)
Speaking of senses—listening to music. It changes my mood instantly. Do you have songs that do this for you? (That’s a rhetorical question.) This week, my on-repeat anthem was Mighty Real by Sylvester*. If it plays, I can’t not dance, and if I’m dancing, guess what? My mood shifts. Other go-tos: Van Horn by Saint Motel, Toxic by Britney Spears (do not come for me), Tusk by Fleetwood Mac, Ever Changing Moods by The Style Council, and Don’t Let’s Start by They Might Be Giants. I know you’re shuffling your list in your head.
Now, let me say something that might ruffle a few feathers: You don’t have to engage if you don’t want to. I know, I know—there’s a lot of social media shaming about activism. If you’re not making calls, if you don’t have a protest sign in your car, if you’re not publicly grieving online—do you even care? But listen: you get to choose how you respond. Where you spend your energy. How you show up for the world. And that choice? It’s yours alone.
Friends, things are unhinged right now. We can engage. We can comfort each other. We can also—let’s be honest—keep doing the regular, boring, necessary things that keep life running. But if we’re going to show up for any of it, we need to give ourselves a break from the constant fire hose of chaos. Choosing when to step back isn’t avoidance—it’s survival.
Take care of yourselves, and if you can, someone else. If you need a seat, there’s always space next to me.
-K
* Bonus material: because I’m a good little Gen X-er I’m watching music videos (like what they used to have on MTV) while I work on this and no joke “Mighty Real” came on. Thanks, Universe.
