Navigating a world on pause: coping strategies

The world hit pause and so have I. Caught somewhere between a global pandemic and what feels suspiciously like a quarter-life crisis at 29. I find myself jobless, confused and wondering if it is finally time to pivot my career entirely. I’m usually the type who has it (mostly) together. But the chaos of COVID-19 have thrown me off my plans.

Suddenly, I am swinging between bursts of creative energy and moments of total burnout. My sense of purpose blurred. The uncertainty triggers anxiety, the anxiety lead to paralysis and some days ends in tears, snacks and zero motivation. Sound familiar?

In the midst of this mess, I find small lifelines – habits and mental shifts that slowly helps me regain clarity, energy and a sense of control. Even when the world is crumbling. This guide isn’t here to sugarcoat anything. It’s a raw reflection of what helps me in the moment to crawl out of this “WTF is happening?” mindset and find grounding.

I hope these strategies spark something in you. A reset is always possible, no matter how far off-track you feel.

Find an at-home routine that support your current circumstances (and make it fun)

When the world feels uncertain, establishing a routine (even a simple one) can be grounding. But here’s the thing: routines aren’t meant to be rigid. The best ones are flexible, supportive and a little bit fun.

I’ve had those days where just looking at my to-do list made me sweat. So instead of pushing through with guilt, I started doing just one thing that I actually looked forward to. It could be:

• Whipping up a fancy breakfast just for yourself (in bed)
• Tending to your plants or starting a balcony herb garden
• Tackling your closet Marie Kondo-style

That one small win can make all the difference. It’s less about productivity and more about momentum and self-kindness. Whether you’re in sweats juggling Zoom calls or pacing your apartment wondering what day it is, a feel-good routine can bring a sense of control back into your day.

The goal is to support yourself, not stress yourself out more. Match your routine to your real life.

Make your bed

It might seem like a tiny, throwaway task but it’s actually one of the most powerful mood-boosting habits you can start today. When you start your morning by making your bed, you’re giving yourself a small but mighty win. One that happens before you’ve had your coffee or even remembered what day it is.

In a time when everything feels out of control, making my bed has become my way of saying: I’ve got this—at least a little bit. It gives my day structure. It is one small act that reminds me I can still create order, even in chaos.

And this isn’t just about aesthetics. It is about energy. About how you feel when you wake up and the way small, intentional habits can slowly shift everything else around you. If you’re spending a lot of time at home, like many of us do. Your surroundings start to echo your internal world. So why not make that reflection one of calm, care and control?

Start here…

Reach out – you’re not alone

I’ll admit it, I ghost people at first. I don’t know how to show up when I am barely functioning myself. But reconnecting, even through awkward FaceTimes or meme-filled DMs reminds me that isolation don’t have to mean loneliness.

When I start to feel overly insecure or stuck in my own head, I take it as a sign that I’ve been too inward, too zoomed in on myself. That’s when I reach out: I call a friend, check in with my mom or ask someone how they are doing. Not only does this shift my focus but it also reminds me that everyone is going through something. No one’s life is perfect. And no one has it all together even if it looks like they do.

Remember, you’re not the only one feeling unsure, anxious or less-than. We all have moments where we feel like we’re falling behind or not doing enough, especially during times of uncertainty. That doesn’t make you weak or unmotivated, it makes you human.

It’s true: you are not alone. When we’re caught in the spiral of self-doubt or struggling, it’s easy to become hyper-focused on our own experience. Convinced that everyone is noticing our insecurities or judging us as harshly as we judge ourselves. But the reality? No one is thinking about you as critically as you are. Most people are too busy navigating their own mental clutter to notice yours.

And one last reminder: You are not behind. This is not a competition. If your biggest accomplishment today is brushing your teeth or replying to one email, that counts. Staying grounded, reaching out and showing yourself compassion, that’s the work. You are allowed to go slow. You are allowed to just be.

This moment isn’t about doing more. It’s about staying close to what matters.

Backup your computer

Yes, this one’s practical but it can also be surprisingly therapeutic. Grab a cup of coffee, put on your favorite playlist and set aside a little time to back up your digital life. As you do, take a moment to scroll through your photos, revisit past trips, old journal entries or screenshots that once made you laugh.

Not only does backing up your files keep your memories safe, but organizing them can also be a beautiful way to connect with past versions of yourself. It’s like digital spring cleaning mixed with a bit of emotional nostalgia.

By the end, your space (and your mind) will feel a little lighter—and your memories a lot more protected.

Get creative and learn something new

Creativity isn’t just for artists. It’s a release, a kind of therapy, a way of processing the mess in your mind through your hands, body or voice.

Pick up a podcast that interests you (mental health, storytelling, comedy — whatever feels like a gentle nudge). Try one short YouTube tutorial on something random. Read the first 10 pages of a book that’s been sitting on your shelf. Start where you are.

Whether it’s writing out what’s on your heart, baking banana bread, painting terribly, dancing to your favorite playlist, scribbling in a sketchbook, singing off-key or making playlists that feel like little mood diaries. Creativity helps me feel alive. You don’t have to master a new skill—just make something. Anything. It shifts your brain from survival mode into play mode.

Just do something that gets you creating, moving or expressing. It doesn’t have to be good. It doesn’t even have to make sense. The goal isn’t to impress anyone, it’s to reconnect with yourself.

Dream big: Plan your “someday” trip of a lifetime

Do you find yourself with more time on your hands than usual? Feeling a little stuck or restless, especially after days of uncertainty and isolation? When I can’t go anywhere, I go there in my mind. I build mood boards, research off-grid cabins in Iceland and save restaurants I’d one day eat at in Tokyo. Dreaming gives me hope.

Here’s a thought: Start planning your dream trip.

Yes, the world hit pause for a while. Travel restrictions, lockdowns and quarantines have changed the way we move, explore and connect. But here’s the thing: it won’t be like this forever. And there’s real joy to be found in dreaming big, even when reality feels small.

Use this time to plot out the trip you’ve always wanted to take. whether it’s backpacking through South America, a food tour through Italy, chasing cherry blossoms in Japan or simply booking that cute Airbnb two towns over. Let yourself go down rabbit holes on travel blogs, get lost in YouTube travel vlogs, watch a movie that transports you across the world (yes, Tiger King counts as escapism in its own weird way) and imagine what your adventure could look like.

This isn’t just about escapism. It’s about future joy. Because planning something beautiful reminds us that good things are coming. So go ahead, create that Pinterest board and map out your itinerary. One day, “someday” will turn into “right now.”

Move in a way that actually feels good

Let’s be honest: movement isn’t just about aesthetics. It’s about energy, mood and feeling more like you. When you’ve had a hard day (or week), getting your body moving can feel like the last thing you want to do but it’s often exactly what you need.

On the beautiful days, a walk in the fresh air is basically the ultimate life hack. Imagine this: you’re listening to your favorite podcast, getting those steps in, soaking up the sun and you’re away from your phone and out of bed. It’s simple, grounding and completely shifts the vibe of your day.

Personally, I love a solo run with my headphones in and zero expectations. I almost always start out grumpy and end up lighter, clearer and buzzing with feel-good energy. It’s not about performance, it’s about reconnecting.

When the weather’s less-than-lovely, movement is still your best friend. If you’re craving structure but not the gym, try something new:

• Dancing in your kitchen can help shake off the heaviness of a hard day
• Trying that “30 Days of Yoga” challenge with Adriene that’s been sitting in your bookmarks
• Deep, intentional breaths. A calming stretch session before bed. Even just five minutes makes a difference.

Remember, keep your distance!

Self-care isn’t extra. It’s essential

You can take care of yourself, even in this chaos. In fact, that’s exactly when you need it most. It’s about doing what you need rather than what looks aesthetic.

Self-care isn’t a performance. It’s not about checking off a list of trendy wellness habits. It’s about understanding what actually helps you feel good. And sometimes, it’s as simple as giving yourself permission to not be okay, to rest or to just be.

So pause. Ask yourself: What do I really need right now? And then, if possible, give yourself that thing. That’s self-care in its realest form.

Maybe it’s the comfort of a nostalgic meal or curling up with a book that gives you a bit of escape. You’re allowed to prioritize your happiness and let that guide your choices. That’s not selfish, it’s self-respect. Self-care can be tiny, nourishing things. Your morning coffee in a mug you love, setting boundaries, saying no more often, drinking more water, going to bed earlier than usual, taking 10 extra minutes to read before bed or just standing outside and breathing deeply. It’s about finding moments in your routine and making them feel like little acts of love.

And here’s the secret: when life throws a curveball and everything feels out of control, that’s your cue to stop looking outward and turn the spotlight inward. Focusing on you is a power move. The stronger and more grounded you are, the more light and calm you can bring to others. It’s like recharging your own battery so you can show up fully for the people around you.

Don’t panic

When you’re in the thick of it. Whether it’s anxiety, overwhelm or that heavy feeling you just can’t shake. It can seem like it’s always going to feel this way. But here’s the truth: it won’t. No emotion, no matter how intense, lasts forever. Even if your brain is telling you otherwise, you’ve gotten through hard days before and you will again.

The key is not to force yourself to “snap out of it” but instead to pause. Take a breath. Instead of resisting how you feel, ask yourself where those emotions are coming from. Are they rooted in reality or spirals of overthinking? This isn’t about judging yourself, it’s about getting curious and meeting your emotions with compassion instead of panic.

When things feel too big to carry, zoom out. Remind yourself that nothing stays the same forever. Just like the tough days come, so do the light ones. Life isn’t meant to be a constant high, it’s the ebb and flow that teaches us how to really appreciate the calm when it comes.

Pause and relax

Remember: you’re allowed to rest. You don’t need to earn it.

Last but not least, start on the Easter chocolate eggs! I won’t judge.

#stayathome