Staying Emotionally Safe in Times of Stress

When life feels uncertain or overwhelming, our emotional world often takes the hardest hit. Stress—whether from work, relationships, health, or the state of the world—can make it difficult to feel grounded, connected, or safe within ourselves. As a psychotherapist, I see how easily stress can chip away at emotional well-being. But I also know there are gentle, powerful ways to protect your inner world during turbulent times.

Here are a few strategies to help you stay emotionally safe:

1. Create Emotional Boundaries
You don’t have to absorb everything. Whether it’s someone else’s anxiety, the news cycle, or workplace chaos, give yourself permission to step back. It’s not avoidance—it’s self-preservation. Check in with yourself before taking on more than you can manage emotionally.

2. Anchor in the Present
Stress often pulls us into “what if” spirals or past regrets. When that happens, pause and gently bring yourself back to now. Notice your breath. Feel your feet on the ground. Use your senses—sight, sound, touch—to reorient yourself to the present moment.

3. Talk to Someone Safe
Emotional safety often begins in relationship—with someone who listens without judgment, validates your experience, and reminds you that you’re not alone. That could be a therapist, a trusted friend, or a supportive family member. You deserve connection, especially when you’re struggling.

4. Limit Your Input
During times of high stress, too much information can feel like emotional noise. Be intentional about what you read, watch, or scroll through. It’s okay to turn things off. Curating your environment is part of caring for your nervous system.

5. Practice Gentle Self-Talk
Notice your inner dialogue. Are you speaking to yourself with criticism or compassion? In difficult times, you need more kindness—not less. Imagine how you’d comfort a friend, and offer yourself that same warmth.

6. Keep a Small Routine
When everything feels out of control, even the smallest routines can offer a sense of stability. Drinking a cup of tea at the same time each day, stretching in the morning, or writing down a few thoughts at night—these simple acts can become anchors in the storm.

Lastly, know this: It’s not weak to feel overwhelmed. It’s human. And emotional safety isn’t about avoiding pain—it’s about finding ways to move through it while staying connected to yourself.

If you’re needing support, you don’t have to go it alone. Therapy can be a safe space to explore, unpack, and build resilience—at your own pace.

Julie Kotler, LCPC, LCPAT, ATR-BC