Fear and Worry November 2026 Edition

There is a lot going on in the world right now. We are worried, angry and distressed.

We’re worried about not knowing what is going to happen, for example in the mid term elections in the US. Based on the evidence of last several years, people are worried about election results, voter suppression, and the state of democracy. We don’t know the results of the election and our brain is uncomfortable with that so we worry what will happen after. If X is the result, then … If Y is the result, then …

It’s easy to slip into catastrophic thinking as we scroll through worst case scenarios. Our brain believes what we think, and thoughts that are associated with fear, tight muscles, and holding our breath feel more true. There are ways to break the trance. We don’t need to suffer so much with these things that haven’t happened.

There are some things we know already. Groceries and gas prices are soaring. Some folks are facing harder financial situations than we are and some have it easier. The differences in our experience extends across the board from finances, to the attack on human rights, to war. Some of us are more directly and personally affected in some areas.

It’s fair to say that we are all experiencing elevated fear. Our nervous systems are overwhelmed and struggling.

Suggestions to make it through this with more ease

Accurate Assessment

Look around the space you are in. Is there anything that is immediately dangerous and to which you need to respond right now? We might be holding our breath and our body is ready to move into fight or flight. Does that match with the reality of your safety or danger in this specific moment? If not, that’s good to know. The alarm we feel is from the past and future, not this moment. In a few weeks, we will have at least some information about what is up next. This uncertainty won’t last forever and neither will the situation. Things change. That’s part of why we are worried.

Take a Break

When we don’t need an immediate response to protect ourselves, we can let our shoulders soften, upper back stop bracing for trouble, release clenching in our stomach, and take a few breaths. Deep inhale, long slow exhale. Move your shoulders up on the inhale, down on the exhale. Whew!

Interrupt Catastrophic Thinking

First comes awareness. Sometimes I notice my physical response then bring my attention to thoughts. For me, that’s often tension in my shoulders and upper back. For some it’s a tense forehead and jaw or holding the breath. Other times you might notice you’re caught in a train of possible outcomes, each worse than the last.

1) Identify your thoughts. This is catastrophic thinking. I’m worried about what might happen. Sometimes this is enough to shift it.

2) Is there anything you need to prepare for? It might be a good idea to postpone making a big purchase, maybe you need to make a plan to vote early, or take action with others in your community.

3) If you’re still slipping into catastrophic thinking, develop some interruption strategies, like standing up and looking outside while you breathe more deeply or do cyclic physiological sighing for 2 minutes. Click the tab Emergency Practices for ideas and guided practices.

4) Notice thoughts. With your eyes open, pick a spot on the other side of the room and put your thought there in a frame. It might be an image of election results, the grocery store or gas pump, or words. Put them into a frame over there. This helps our brain realize this is a thought, not something happening in this moment. Then move your attention to the empty space above the frame and let your eyes move around the frame a few times in each direction. This helps break the intensity and you can do it a few times.

5) Tune in to energy in your body. Do you have a sick whirling in your stomach? A heaviness in your chest? Bring your full attention to the energy and sensations. Locate and describe: notice their dimensions, qualities like moving or still, and the space around them. Often these sensations are a fear response to the alarming thoughts in our mind. We can ease this by working directly with the thoughts (above), working with the sensations themselves, or doing a reset through breath and movement.

Increase Rest and Nourishing

What will support you right now? Is there anything you can postpone until mid November? When we’re stressed, it is not a great time to have hard conversations and do hard things. Take the pressure off as much as you can.

Nutritious food and sleep are important and can be harder to access. When our nervous systems is alarmed we’re likely to fall back on things that help us cope short term but may make things worse. It might be online shopping, binge watching a series, food drinking or other drugs, gambling, sleeping for hours or being too wired to sleep. Awareness can help us be comforted without excess that makes us feel worse.

Fresh air and exercise might not be what we feel like doing, and most of us have experienced how much better we feel when we get outside or do a yoga practice. Even standing outside or at a window for a few minutes and breathing can help. I have a dog who stares at me intensely until we go for a walk, which I appreciate sometimes.

Friends and social activity but with discernment. When we’re stressed, many of us are in a fight, flight, freeze response and aren’t that easy to be around. We might be grumpy or checked out. What can you do together that would be fun? If you notice you’re ranting or catastrophic thinking out loud together, identify that and perhaps make an agreement to support each other.

Have fun! Join me for Friday Night Dance Parties for the next few weeks and put on some dance music during the week when you need a lift.

Do something for your nervous system every day! Join me daily on Zoom and Insight Timer Live.