Navigating life in 2022 is like weathering a never-ending storm without a map. Caught up in a swirl of global conflict, changing COVID-19 dynamics, and shifting economic realities, it’s no wonder we lose ground from time to time.

When storm clouds roll in and stress floods our minds and bodies, a few responses can occur. We may freeze in fear, unable to return to the activities we used to enjoy. We may flee in panic, denying the impending consequences of change. Some of us fight off change like lone warriors, unaware of how the struggle takes a toll on our wellbeing. Any one of these responses is valid and understandable. In the short-term, they help us survive and alleviate a sense of helplessness, overwhelm, and dread. But over time, they disconnect us from reality and leave us without ways to cope with the real and reoccurring struggles we face.

May I suggest an alternative? When storm clouds roll in with names like “grief”, “illness”, “job loss”, and even “war”, we can take them as a sign to pause and supply ourselves with what we need most. First and foremost, getting back to basics means reminding ourselves what matters most by implementing the simplest possible plan for staying grounded, focused, and responsive to life’s changes.

While weathering life’s ups and downs in 2022, I’ve also shouldered sudden personal grief that makes doing anything but bare minimum feel impossible. This is why getting back to basics matters. Implementing simple grounding principles acts as securing glue for the whole foundation of our mental, emotional, and relational health. Without it, we are vulnerable to major damage when storms blows through. With this foundation in place, we can weather massive change without losing connection to ourselves, our loved ones, and the world around us.

Here are my personal basics I’m prioritizing on a daily basis:

• Walk outside.

  • Ideas: Listen to a podcast or playlist. Take photos of nature’s beauty. Pause to sit down when I pass a bench.

• Spend time resting.

  • Ideas: Wander in the library. Rest on the couch. Sip lemonade on the porch. Set an alarm for 5-20 minutes and close my eyes.

• Connect with trusted others.

  • Ideas: Write down my process, thoughts, and emotions and send them in a letter to a friend. Talk daily with my partner. Ask my community what’s helping them keep perspective, stay grounded, and exhale.

• Engage creative ideas.

  • Ideas: Read a book before bed. Doodle sketches, patterns, or a calming swirl. Play piano and sing.

• Eat nourishing food.

  • Ideas: Try out a new recipe. Bake some treats for myself or and others. Add in-season veggies and fruits whenever possible.

Each of these basics may look simple on the surface, but they contain enormous benefits for my mental and emotional health. I used to dismiss them as “expendable” when my stress increased. Now I know: No matter how urgent the crisis, when we sacrifice our basic needs, our health suffers. Sometimes we count the cost and make a necessary sacrifice for the sake of short-term demands. But research shows how elevated stress levels over the long-term can lead to all kinds of physical and psychological ailments.

In short, getting back to basics is essential to our health.

What basics are keeping you focused on what matters most? Take some time to name a few. Share them with a friend, a loved one, a mentor, or a therapist. Write them on a slip of paper and post them somewhere visible. Return to them as often as needed in order to regulate your mind, body, and spirit. We can’t stop the storms, but we can compassionately turn our attention to securing our foundations.

Your wellbeing, and the wellbeing of your community, will thank you.