Whether uncertainty exists in our personal lives or in the broader events unfolding across the world, it can sometimes feel as though the weight of it all bears heavily on both mind and body. Here is some advice on finding peace in times of internal or external conflict.
In moments like these, having practical strategies to steady ourselves can make a meaningful difference. As a health professional specializing in mind-body connections, I recognize two especially helpful techniques in uncertain times: emotional regulation and somatic practices for well-being. I hope readers may find these useful.
Sitting with emotions: validating sadness, anger, or numbness
When difficult emotions arise, our instinct is often to push them away. Many people cope by turning to behaviors that temporarily numb discomfort, such as overeating, drinking alcohol, overworking, spending too much time without physical activity, or withdrawing from social connections. These things prevent us from fully processing our feelings. Even if one is not engaging in unhealthy behaviors per se, suppressing emotions can be detrimental to well-being. Learning to sit with our emotions is an important part of emotional regulation and feeling healthy overall.
This practice involves observing emotions with curiosity rather than judgment. Instead of thinking, “Something is wrong with me for feeling this way,” we can shift toward a more balanced perspective, such as “this is what sadness feels like right now, emotions naturally ebb and flow.” This mindset reflects mindful awareness, a concept widely supported in psychology as a means of building emotional resilience. When we acknowledge emotions without immediately reacting to or suppressing them, we allow space for those feelings to move through us rather than becoming overwhelming.
Approach the feeling with curiosity and ask yourself where it might be coming from, rate the level of discomfort it brings, and maybe locate where on your body you are holding this emotion (tight neck, etc.). The goal is not to fix the emotion immediately, but to allow it to exist without resistance. With time, emotions tend to pass on their own. When we allow them to ebb and flow naturally, they are less likely to linger or quietly build beneath the surface.
Somatic practices: Somatic techniques are mindful, body-centered approaches focused on breathwork, awareness of internal sensations, and other practices designed to improve well-being. They are helpful when practicing sitting with emotions as well. Somatic techniques help the body to help regulate the nervous system during internal or external conflicts. When we encounter stress, the body often shifts into a heightened sympathetic state, commonly known as the “fight-or-flight” response.
This can manifest physically as muscle tension, shallow breathing, restlessness, or a racing heart. Somatic practices work by engaging the body directly to signal safety to the nervous system and restore a sense of balance. One simple technique is diaphragmatic breathing, in which slow, deep breaths expand the belly rather than the chest, helping to lower heart rate and reduce cortisol levels. Another effective practice is progressive muscle relaxation, which involves intentionally tensing and then slowly releasing different muscle groups from head to toe to reduce physical tension and increase awareness of where stress may be stored in the body.
Grounding exercises, such as the “5-4-3-2-1” sensory technique, are a great somatic practice in which a person identifies five things seen, four things felt, three things heard, two things smelled, and one thing tasted. This helps to anchor attention to the present moment and intercepts anxious thought cycles. Gentle movement practices like slow stretching or somatic shaking (often found in qi gong, involving light shaking of the arms, legs, or shoulders for a few minutes along with deep breathing) can also help release accumulated tension and reestablish a sense of physical ease. Yoga is another practice that can relax the body and mind and bring overall awareness. Regularly engaging in these somatic mind-body techniques can improve emotional regulation, helping individuals respond to stress with greater clarity, stability, and resilience.
In our current world, we are experiencing rising levels of both internal and external stress. Implementing techniques such as sitting with emotions and other somatic practices can be greatly beneficial. Try them out, stay consistent for positive results, and remember to be gentle on yourself.
Finding Peace in Times of Internal or External Conflict, written explicitly for Daily Scandinavian by Nicole Hammond. Nicole is a health educator, coach, and wellness writer with a Master of Science in Health and Human Performance and a Bachelor of Science in Health Science. She also holds certifications in stress management, coaching, and feng shui design. She enjoys writing, researching, creating, and facilitating in the areas of health and creating balance in mind, body, and the home. In her spare time, Nicole enjoys reading, cooking, traveling, exercising, and spending time with her family, including her two golden retrievers and cocker spaniel.
Other articles by Nicole Hammond:
Finding Peace and Calm in the Home Through Hygge and Feng Shui
A Balance Blueprint: From Mind and Body Connection to Blood Sugar in 2026