Self-Care in the Storm: How to Stay Grounded When Life Feels Like Too Much
- Nadia Renata
- Aug 3
- 4 min read
When Everything Happens All at Once
You ever had one of those seasons where it feels like life doh even want to give you a break to breathe? The kind of season where grief meets financial pressure, illness taps on the door, your heart breaks, and somehow, your car battery dead too?
If you're there right now, I want to say this first: I see you. You’re not imagining the weight. And you’re not weak because you’re struggling. You’re just human. A human going through a lot.
In Trinbago, we love to say “yuh hadda hold strain,” but sometimes the strain too much. So how do you really care for yourself when life feels like it’s caving in from every direction?
This isn’t about face masks or bath bombs, although those have their place. This is about the kind of self-care that holds you together when everything else is falling apart.
Let’s talk about how to ground yourself in the middle of the chaos, Caribbean style - with truth, tenderness and tools that actually help.
1. Anchor Yourself Daily: Tiny Rituals, Big Impact
When the world feels unpredictable, creating even one small ritual a day can give you something solid to stand on. This doesn’t have to be elaborate. It could be:
A cup of tea sipped slowly on your gallery
Five minutes of silence before you touch your phone in the morning
A journal prompt like “What is mine to carry today?” or “How am I really?”
Lighting a candle and saying a prayer for peace, your own version of a daily devotion
Think of it like this: everything in your life might feel out of control right now, but this one thing? This one ritual? That’s yours. It becomes a touchstone, a tiny island in the middle of a stormy sea.
And don’t underestimate the power of ancestral grounding, saying your grandmother’s prayer, cooking a meal that reminds you of home, listening to calypso or parang that comforts your spirit. Cultural rituals are self-care, too. My friend plays local Christmas Carols – and they work for her!
2. Tend to Your Nervous System: The Body Keeps Score
When your stress is long-term or compounded - bereavement, divorce, caregiving, job loss - your nervous system goes into overdrive. You might notice this in your body:
Your jaw clenched
Your chest tight
Your stomach uneasy
You can’t sleep or feel constantly on edge
That’s not “just stress,” that’s your body crying out for help. Let’s answer it with compassion, not criticism.
Here are a few nervous system regulation tools that can make a real difference:
In-the-Moment Tools:
Vagus Nerve Stimulation: Humming, chanting, gargling, or even singing your favourite soca tune out loud can help activate the vagus nerve and calm your system.
Grounding Exercises: 5-4-3-2-1 technique (5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste) to pull you out of spiralling thoughts.
Weighted Blanket or Compression: Especially at night, these provide a sense of safety and containment when everything feels overwhelming.
Proactive Practices:
Walking in Nature: Find a park or head to the beach, even 15 minutes barefoot on the sand or grass can restore your sense of calm.
Breathwork or Gentle Yoga: You don’t need to do a full class, three deep belly breaths can help. So can simple poses like child’s pose or legs up the wall.
Letting It Out: Journal. Cry. Vent to a trusted friend. Trinis don’t always talk feelings, but bottling it up will choke your spirit. Release is part of the healing.
3. Let the Community Hold You (Even if You Don’t Want to Be Seen)
In Caribbean culture, we sometimes pride ourselves on being strong, independent, “minding we business.” But here’s the truth: self-care doesn’t mean doing it all by yourself. It’s okay to ask for help.
Let someone bring you soup. Let your cousin take the kids for a weekend. Let your friend sit beside you in silence.
You don’t always need advice. Sometimes you just need company. Presence. Witness.
If you’re feeling disconnected or isolated, consider this your nudge to reach out. A support group. A trusted elder. A therapist. Even your yoga community or church circle.
You don’t need to pretend to be okay here. Life hard. And you don’t have to go through it alone.
A Gentle Word Before You Go
You’re not broken because life is breaking your heart. You’re not behind, lazy, or failing. You’re a whole human navigating some heavy, painful, beautiful, complicated things.
Self-care during hard times isn’t glamorous. It’s not a neat checklist. It’s messy, raw and deeply sacred work.
It’s saying: I matter, even now. Especially now.
So today, let that be enough. Let your only goal be to meet yourself with tenderness. That’s more than enough. That’s audacious.
Reflection: Take a moment today to ask yourself: What does care look like for me in this season? Write it down. Let it be real. Then take one small step toward it.
Affirmation: "I honor my journey, even in the midst of chaos. I embrace my pain, my strength, and my healing process. I am worthy of care, even when life feels overwhelming. I meet myself with compassion and tenderness, knowing that each small step I take is part of my growth."
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Disclaimer: This article is for informational and reflective purposes only. It is not intended to diagnose, treat or replace professional mental health care. If you are navigating trauma, emotional distress or complex relational dynamics, please reach out to a qualified therapist or mental health professional.
Healing is not something you have to do alone. Seeking support is not a weakness. It is a wise and courageous act of self-care.
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