Let’s be real for a second: the last few months have felt like running a marathon while juggling flaming chainsaws. If you’ve been glued to your phone, refreshing your feed with a pit in your stomach, you are definitely not alone.
Recently, we’ve been watching the legislative session here in Florida like hawks. There was a lot of noise, a lot of fear, and a lot of “what if” scenarios swirling around bills like SB 1010 and HB 743. The good news? Those specific bills died in session. We can take a collective breath. But even with the wins, the constant bombardment of headlines: the ones that passed, the ones that didn’t, and the ones threatened for next year: leaves a mark on our nervous systems.
As a trans-led practice, we at Byrnes Counseling Group aren’t just observing this from the sidelines. We’re in it with you. We know that "staying informed" often feels like a full-time job that pays exclusively in cortisol and existential dread.
But here’s the thing: your activism, your community care, and your ability to simply exist as your authentic self all require you to be somewhat functional. You can’t pour from an empty cup, and you certainly can’t pour from a cup that’s currently being used to put out a metaphorical 5-alarm fire in your brain.
It’s time for a news-cycle reset. Let’s talk about how to stay Rooted in Resilience when the world feels loud, chaotic, and frankly, a bit much.
The Anatomy of the News-Spiral
Why is it so hard to just put the phone down?
Biologically, our brains are wired to look for threats. Back in the day, that meant scanning the horizon for a saber-toothed tiger. Now, the "threat" is a push notification about a new policy or a viral video of someone being terrible. For those of us in the LGBTQ+ community, neurodivergent folks, and people in larger bodies, these threats feel: and often are: personal.
When we consume scary news, our amygdala (the brain's alarm system) goes into overdrive. It triggers the fight-flight-freeze response. Since we usually can’t "fight" a headline or "flee" from a digital notification, we often end up in a "freeze" state: scrolling endlessly while feeling increasingly paralyzed.
Managing Anticipatory Anxiety
A huge chunk of the stress we feel isn't even about what is happening: it’s about what might happen. This is called anticipatory anxiety. It’s that "waiting for the other shoe to drop" feeling.
Anticipatory anxiety is a thief. It steals your ability to enjoy the "wins" (like bills dying in session) because you’re already worrying about the next session.
To combat this, we have to practice coming back to the "now." Resilience isn't about ignoring the future; it's about acknowledging that you don't have to live in the future's problems today. You are safe in this moment. You are breathing in this moment. You are part of a community that has survived 100% of its bad days so far.
Digital Boundaries: Building a Fortress for Your Focus
If your home was on fire, you wouldn’t stay inside to read a book about fire safety. You’d get out. Yet, when the digital world feels like it’s burning, we stay submerged in the smoke. Here are some non-negotiable digital boundaries to help you reset:
- Kill the Push Notifications: Unless it’s a text from your partner or a "Your Uber Eats is here" alert, you probably don’t need it appearing on your lock screen. Breaking the "breaking news" cycle is the first step to reclaiming your peace.
- The "News Window" Rule: Give yourself a specific time of day to check the news. Maybe it’s 15 minutes after lunch. Once that time is up, the "window" closes. This prevents the slow leak of anxiety throughout your entire day.
- Curate Your Feed for Joy: For every political account you follow, follow three that make you feel good. Whether it’s fat-positive fashion, neuro-affirming memes, or just videos of raccoons eating grapes, your brain needs "glimmers" to balance out the "triggers."
- No Phones in the "Sacred Zones": Keep the phone out of the bedroom and away from the dinner table. Give your nervous system a chance to realize it’s in a safe, quiet space.
Grounding Tools: The Rooted in Resilience Toolkit
When the spiral starts, you need more than just "positive thinking." You need body-based (somatic) tools to tell your nervous system that you are okay. In our practice, we often use EMDR therapy to help process trauma, but you can use simple grounding techniques right now:
1. The 5-4-3-2-1 Technique
This is a classic for a reason. It forces your brain to switch from "internal panic mode" to "external observation mode."
- 5 things you can see (The dust on the bookshelf, the color of your shoes).
- 4 things you can touch (The texture of your jeans, the cool surface of a desk).
- 3 things you can hear (The hum of the fridge, a bird outside).
- 2 things you can smell (Coffee, the scent of your laundry detergent).
- 1 thing you can taste (Even just the lingering flavor of toothpaste).
2. Bilateral Tapping (The Butterfly Hug)
Cross your arms over your chest so your hands rest on your opposite upper arms or shoulders. Alternately tap your left and right hands rhythmically. This mimics the bilateral stimulation used in EMDR and can help "level out" an over-aroused nervous system.
3. Temperature Reset
If you’re in a full-blown panic spiral, splash ice-cold water on your face or hold an ice cube in your hand. The sudden temperature shift can trigger the "mammalian dive reflex," which naturally slows your heart rate and forces a physical reset.
From Consumer to Contributor
One of the best ways to combat the feeling of helplessness that comes with the news cycle is to move from being a consumer of information to a contributor to your community.
When we feel like we are part of the solution, our anxiety tends to decrease. This doesn’t mean you have to run for office (unless you want to!). It means:
- Checking in on a trans friend to see if they need a coffee date.
- Supporting local queer-owned businesses.
- Engaging in gender identity training and education to help make your workplace or social circle safer.
- Simply showing up to a community event and being a visible, joyful presence.
Resilience is a team sport. We stay rooted by interlacing our roots with the people around us. When one of us wavers, the rest of the grove holds them up.
You Don't Have to Do This Alone
We know that navigating the world as an LGBTQ+ or neurodivergent person in 2026 can feel like a lot. Sometimes, the "reset" requires more than just a deep breath and a social media break. It requires a safe space to process the weight of it all without having to explain why it hurts.
At Byrnes Counseling Group, we pride ourselves on being that space. Whether you’re looking to meet our therapists to find someone who "gets it" or you’re interested in our full range of services, we are here to help you find your footing.
Our office is designed to be a sanctuary: complete with fidget toys, soft lighting, and zero judgment. We’re trans-led, trauma-informed, and dedicated to helping you stay Rooted in Resilience, no matter how loud the world gets.
Remember: The news will always be there. But so will we. Take a breath, put the phone on "Do Not Disturb," and go do something that makes you feel human today. You’ve earned it.
If you’re feeling overwhelmed and need a place to land, feel free to reach out to us. We’re in this together.