Feeling Anxious? Three Self-Care Strategies That Work for Everyone
- Dr. Sharon Rudy
- May 21
- 3 min read
Have you ever counted the days you've spent traveling? For those of us in international development, long hours in hotel rooms and airports have become a way of life. With intense work demands, feeling anxious and worn down is easy. In moments like these, meditation and affirmations can be grounding tools. They’ve helped me handle challenging donors, unpredictable partners, and countless hours in transit.
Many of us feel a heightened sense of fear and frustration with the recent U.S. elections and other global uncertainties. It’s natural. But don’t let these emotions derail your professional momentum. Now is not the time for strategic missteps, quiet quitting (even if you're tempted), or abandoning your goals. You can find calm amid the chaos with just a few accessible techniques. Here’s how you can take control of your well-being, manage intense emotions, and continue thriving in your career.
MINDFULNESS
Staying Grounded in the Moment
Mindfulness isn’t just a way to manage stress; it’s a way to thrive. Mindfulness techniques remind us that we can stay calm and present no matter what’s happening around us.
For me, this approach has been a game-changer. After completing Tara Brach and Jack Kornfield’s two-year mindfulness certification program, I learned practical techniques that have stuck with me—and they’re backed by research. Five minutes of daily mindfulness practice can reduce reactivity and improve your brain. Even a few deep breaths can help. I use deep breathing as a pause button: Before a stressful meeting, a difficult conversation, or even while driving, I take a few deep breaths. WAZE’s “Calm” voice setting on my GPS reminds me to stay present and breathe, helping me remain collected even during the daily commute.
Practice Tip: Take a few deep breaths, focusing on breathing into your belly. Before meetings, phone calls, or at the start of your day, use this time to center yourself and shift your mindset to a calmer state.
AFFIRMATIONS
Redirecting Your Inner Dialogue
Affirmations are simple, intentional statements that counter negative, often unconscious thoughts. Repeating these phrases can align your thoughts with a more empowered outlook. For me, affirmations work best in the morning or on my commute.
Try these or create your own:
“ I have all the time, knowledge, and resources to make empowered decisions. ”
“ I incorporate rest and joy into the rhythm of my life. ”
Practicing affirmations regularly can help build confidence, resilience, and a sense of control – essential qualities in uncertain times.
MEDITATION
Building a Habit of Calm
Meditation doesn’t require hours of free time. Even a few minutes daily can help settle your mind and foster resilience. Whether it’s five minutes of quiet in the morning or a brief meditation at the end of the day, it helps you approach challenges with a more precise, calmer mind.
I think of my meditation practice as an anchor when I'm overwhelmed. Research shows it can shift our brain’s response to stress, helping us remain centered and responsive rather than reactive.
TAKEAWAY FOR GLOBAL HEALTH PROFESSIONALS
Remember, as someone committed to science and evidence-based interventions and who cares about the suffering of others, self-care is not selfish. It’s rooted in science. These strategies can help you navigate whatever lies ahead.
By anchoring yourself in mindfulness, affirmations, and meditation, you’re better equipped to handle the demands of your work and achieve your professional vision.
Take care of yourself – the world needs what you offer.
If you are ready to create and execute your career strategy,
go to "SERVICES" and....... Let's GOOOOOO!!!!!
What else do you want to hear about??? Let me know at sharon@drsharonrudy.com. Feedback is welcome – Email me your questions and concerns.
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