By Kerrie Toole, LICSW, Executive Director

There’s a lot going on in the world right now. And we want you to know that whatever you're feeling, whether it's anxiety, overwhelm, sadness, or uncertainty, your feelings are valid and you're not alone in experiencing them.

The world feels particularly heavy lately. Between political tensions, social upheaval, and the constant stream of challenging news, many of us are walking around with our nervous systems on high alert. As therapists, we're witnessing firsthand how external chaos can impact our internal sense of safety and well-being. If you've been feeling more on edge, having trouble sleeping, or finding it harder to concentrate, you're experiencing a completely normal response to abnormal times. Here are five things you can do when things feel out of control. 

1. Take Care of Your Nervous System
When the world feels chaotic, our bodies and minds need extra support. Start with the basics: 

• Prioritize sleep, even if it means setting a firm boundary around late-night social media consumption. The algorithm is designed to keep you hooked.
• Eat nourishing foods regularly. Your brain needs fuel to manage stress effectively. 
• Move your body in whatever way feels good, whether that's a walk around the block, gentle stretching, or dancing in your living room.
• Breathing exercises aren't just wellness trends; they're powerful tools for regulating your nervous system. Try the 4-7-8 technique: breathe in for 4 counts, hold for 7, exhale for 8. Even five minutes of intentional breathing can shift your body out of fight-or-flight mode.

2. Connect with Others
Isolation amplifies anxiety. Reach out to the people who matter to you, not to debate or analyze current events, but simply to connect as human beings. Share a meal, take a walk together, or have a phone conversation about anything other than the media. These moments of genuine connection remind us that we're part of something larger than the chaos.

If you're feeling called to support others, consider volunteering for local organizations or checking in on neighbors. Taking positive action, however small, can help counter feelings of helplessness and remind you of your agency in the world.

3. Curate Your Information Diet
Here's something we cannot emphasize enough: if you're feeling overwhelmed, it's time to seriously examine your social media consumption. The algorithms that drive these platforms are designed to capture and keep your attention, often by serving up the most emotionally provocative content. This isn't an accident, outrage and fear keep us scrolling.

If you want to stay informed or support causes that matter to you, consider these alternatives to social media:

• Subscribe to newsletters from reputable news sources
• Read long-form articles and analyses from trusted journalists
• Listen to thoughtful podcasts that explore issues in depth
• Visit official websites of organizations you want to support
• Follow journalists and experts through their own platforms rather than social media

These sources typically offer more nuanced, less inflammatory perspectives and won't bombard you with anxiety-inducing content every few seconds.

4. Set Boundaries That Protect Your Peace
It's okay to limit news consumption to specific times of day, perhaps 15 minutes in the morning and evening, rather than constant updates. It's okay to skip family gatherings or social events that consistently leave you feeling drained. It's okay to say, "I need to step away from this conversation" when discussions become heated or unproductive.
Protecting your mental health isn't selfish; it's necessary. You cannot pour from an empty cup, and you cannot be present for others if you're constantly overwhelmed.
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Remember: Change is Constant
History shows us that humanity has weathered many storms. While we can't predict exactly what lies ahead, we can control how we respond to uncertainty. Focus on what's within your sphere of influence: your relationships, your daily choices, your small acts of kindness.
If these strategies aren't enough and you're finding it difficult to function day-to-day, please consider reaching out for professional support. Therapy can provide you with personalized tools for managing anxiety and navigating difficult times.
You don't have to carry this weight alone. Take it one day, one breath, one moment at a time.
If you're struggling and would like support, we're here. Contact Castlebrook Counseling Services to learn more about our individual therapy services and DBT skills groups designed to help you build resilience and navigate life's challenges.

We’re excited to welcome McKayla Weaver, M.S., M.B.A, to the Castlebrook Counseling team! McKayla is a Master's Level Mental Health Counselor working under supervision toward independent licensure. 

McKayla brings a warm, collaborative, and approachable style to therapy, with experience supporting adolescents and college-aged individuals as they navigate life transitions, anxiety, and self-discovery. She has gained invaluable experience in both inpatient and outpatient settings, working closely with clients to build resilience and emotional well-being.

I sat down with her for a quick Q&A to learn more about what inspires her work, her therapeutic approach, and how she creates meaningful, supportive connections with her clients.
 
Nicole: Can you share a little about your journey into mental health counseling and what inspired you to pursue this career?

McKayla: I’ve always wanted to help people, but I realized I first needed to prioritize myself. I explored the corporate world, but it wasn’t the right fit for me. My work experience at an inpatient facility in Brockton, confirmed that mental health counseling was the right path. That experience showed me how meaningful and impactful this work can be.

Nicole: What types of clients or populations do you most often work with, and what drew you to supporting these groups?

McKayla: I primarily work with adolescents and college-aged individuals. This period of life involves so much growth and self-discovery, and I find it incredibly rewarding to support clients as they navigate who they are and figure out their place in the world.

Nicole: How would you describe your therapeutic style, and what can clients expect when working with you?
McKayla: I would describe my approach as casual and collaborative. I strive to create a comfortable environment where clients feel at ease, without the therapy feeling overly clinical. I meet clients where they are and move at a pace that feels right for them, building trust and connection along the way.

Nicole: What do you find most rewarding about this field?

McKayla: The most rewarding part of this work is witnessing positive changes in clients, even small steps toward growth. It’s incredibly fulfilling to collaborate with clients, set achievable goals together, and celebrate their progress.

Nicole: What are some common misconceptions about therapy or mental health that you’d love to challenge?

McKayla: One of the biggest misconceptions is that seeking therapy is a sign of weakness. It takes bravery to show up and work on yourself. While society has made progress, there is still a stigma surrounding mental health. I believe normalizing these conversations, especially from a young age, is the key to creating lasting change.

Nicole: How do you create a safe and supportive space for clients to explore the more challenging parts of themselves?

McKayla: I let clients lead the conversation and remind them that therapy is their space and at their pace. My goal is to honor their journey and support them in exploring difficult topics in a way that feels safe and empowering.

Nicole: What advice would you give to someone who feels nervous or uncertain about starting therapy for the first time?

McKayla: I would tell them that therapy is their personal journey, and they get to dictate the pace. Autonomy is incredibly important, and it’s their agenda that matters most. Taking that first step is a big act of courage.

Nicole: Outside of your work, what activities or experiences bring you joy and help you recharge?

McKayla: Hot yoga is one of my favorite ways to clear my mind and recharge. I also love hiking with my dog, Avocado, which gives me the opportunity to enjoy nature and unwind.

Nicole: As the newest member of the Castlebrook team, what are you most looking forward to in this role?

McKayla: I’m most excited about joining a social and supportive team. I look forward to connecting with my colleagues, learning from them, and contributing to a positive and collaborative environment.

McKayla has in person and virtual openings and sees tweens, teens, and adults. She can accept Aetna, BCBS, Harvard Pilgrim, and Optum/United Health Care insurance plans.

To inquire about services with McKayla, please complete our Inquiry Form here.

By Kerrie Toole, LICSW, Executive Director of Castlebrook Counseling

July 24th marks International Self-Care Day, and while social media might have you believe that self-care requires expensive spa treatments or perfectly curated meditation corners, the truth is much more accessible—and more personal.

At Castlebrook Counseling Services, we support clients as they are navigating everything from work stress to major life transitions, and we know that effective self-care isn't one-size-fits-all. What restores one person might drain another. The parent juggling three kids' schedules needs different strategies than the recent graduate starting their first job, and that's exactly as it ought to be.

For this International Self Care Day, we pulled together some ideas that are outside of the typical “self-care” box, based on habits we frequently see. 

Self-Care That Actually Fits Your Life

For the Overwhelmed Mind: Instead of forcing yourself to meditate when your thoughts are racing, try the "brain dump" technique. Grab any piece of paper and write down every single thing on your mind for exactly five minutes. Don't edit, don't organize—just empty your mental browser tabs onto paper. Many clients tell us this simple act creates immediate space in their heads. This is a fantastic technique if you have trouble sleeping or are overwhelmed by your to-do list.

For the People-Pleaser: Practice saying, "Let me check my calendar and get back to you," instead of automatically saying yes. This tiny phrase gives you permission to pause and actually consider whether you want to commit. It's self-care disguised as good planning. An additional technique is to get a friend’s support to help practice saying no to requests. Create a script of things you want your friend to ask you with the plan that you will decline the request. This could be, “let’s go shopping this weekend,” or “hey can I borrow $50?,” or “can you drive me to the airport on Wednesday?” 

For the Perfectionist: Deliberately do something imperfectly today to practice reducing the pressure you put on yourself. Send a text without re-reading it three times. Leave one small mess unfinished. Draw something badly on purpose. Sometimes self-care means giving yourself permission to be human rather than flawless. One phrase I often will repeat to myself is, “Done is better than perfect.” 

For the Stuck-in-Routine Person: Change one small thing about your day. Take a different route home, eat lunch somewhere new, or listen to a podcast instead of music. Novel experiences, even tiny ones, can shift your perspective and energy more than you'd expect. Embracing the unfamiliar can be uncomfortable, however, “Nothing changes if nothing changes.”

For the Emotionally Drained: Instead of trying to "think positive," validate what you're actually feeling. Say out loud: "This is really hard right now, and that makes sense." Self-compassion often works better than forced optimism. Honor your social battery and give it time to recharge. This might look like saying no to an invitation or sitting in quiet. For me, even though I am not a morning person, I know that I need an uninterrupted hour in the morning with just my coffee and my thoughts in order for me to feel prepared for my day. 

The Micro-Moments That Matter

Self-care doesn't require large blocks of time. Some of our most effective strategies take less than two minutes:

The 5-4-3-2-1 Skill - Look at your surroundings and name five things you can see, four you can hear, three you can touch, two you can smell, and one you can taste. This grounding technique works anywhere and costs nothing.

Connection - Text someone you appreciate just to tell them something specific you value about them. Connection is a form of self-care, and spreading kindness tends to circle back.

Activity - Do something with your hands that isn't on a screen—fold laundry mindfully, make your bed with intention, or organize one small drawer. Physical tasks can be surprisingly meditative.

What Self-Care Isn't

Real self-care isn't always comfortable or Instagram-worthy. Sometimes it's having the difficult conversation, setting the boundary, or doing the thing you've been avoiding. It might mean saying no to plans when you're peopled-out, or saying yes to social connection when you've been isolating.

Self-care also isn't selfish. When you take care of your mental and emotional health, you show up more fully for the people and responsibilities that matter to you. Think of it as maintaining your capacity to care for others sustainably.

Your Self-Care, Your Way

This International Self-Care Day, we invite you to experiment. What if self-care looked like organizing your digital photos, calling an old friend, or finally hanging that picture that's been leaning against the wall for months? What if it meant dancing badly to one song, writing down three things that went well today, or drinking water while actually noticing how it tastes?

The best self-care strategy is the one you'll actually do consistently. Start small, be curious about what works for you specifically, and remember that taking care of yourself isn't a luxury—it's essential maintenance for being human.
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If you're struggling to develop sustainable self-care practices or finding that stress and overwhelm are impacting your daily life, our team at Castlebrook is here to help. We offer evidence-based approaches to help you build healthier coping strategies and develop a more compassionate relationship with yourself.

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