Everyday practices for self-regulation in times of uncertainty

For many Jewish people living in Canada, the events in Israel can stir a deep emotional response. We’re far away, but the worry feels close. Some of us have loved ones there. Others may feel fear, grief, guilt, anger, or the sense that the world is becoming increasingly unstable. We move through our daily routines carrying heavy emotions, often feeling isolated, surrounded by a world that seems unchanged, while inside, everything feels unsettled.

This article offers simple, body-based tools to help you process these emotions, find an inner anchor, and cope with ongoing uncertainty.

These practices are short, cost-free, and require no special equipment. They are designed to be integrated into your busy routine which is especially important when juggling work, family, and emotional stress. Many people also experience dissonance, confusion, or guilt during these times. These tools are here to help.

Mindful Movement – Gentle motion to release emotional tension When we’re anxious or afraid, our bodies respond automatically. Our shoulders tense, breathing becomes shallow, jaws clench. Mindful movement is a gentle and accessible way to move with awareness. Try light stretches, shoulder and neck rolls, or simply dancing slowly to calming music.

Sit comfortably, close your eyes for a moment, and begin with slow shoulder rolls. Notice how your breathing changes. Add circular movements in your neck, arms, or legs. Move at your own pace, with the intention of releasing tension.

Research shows mindful movement can improve mood, reduce emotional overload, and restore a sense of control. Just a few minutes a day, even between Zoom calls or in the quiet of evening, can make a real difference.

Breathwork – A powerful tool to quickly calm your nervous system

One of the fastest and most effective ways to calm your body and nervous system is through the breath. Stress makes our breathing shallow and fast, which reinforces the feeling of threat. Slow, deep breathing sends a message to the brain that things are okay.

Try the 4‑7‑8 breathing technique:

• Inhale through your nose for 4 seconds

• Hold the breath for 7 seconds

• Exhale slowly through your mouth for 8 seconds

  
  

Or try “Flower and Candle” breathing:

• As you inhale, imagine smelling a flower and take in a deep, full breath

• As you exhale, imagine gently blowing out a candle and release all the air
  

Repeat this four times. You can do it sitting or lying down, with a hand on your stomach and your eyes closed. This practice helps lower your heart rate, relax your muscles, and bring you back to the present. It can be done anywhere - at work, in the car, before bed, or during emotional overwhelm.

Body Scan Meditation – Listening inward to regain control

Meditation doesn’t need to be long or silent. A simple and effective practice is the body scan. A slow, attentive sweep through the body, one area at a time, to release tension and bring presence.

Sit or lie down comfortably, close your eyes, and take a deep breath. Start at your feet - notice any tension, heaviness, or tingling. Slowly move upward - legs, abdomen, chest, shoulders, arms, neck, face. In each area, try to soften, even just a little.

Just five minutes can ease the body and clear some of the emotional load. You can use guided meditations or simply set a timer and try it on your own. With practice, your body will learn how to relax more quickly and naturally.

Connecting with Nature – Even from your window or yard Nature is one of the most reliable sources of calm for the body and mind. Even brief moments outdoors can reduce stress, boost mood, and restore energy. You don’t need to hike or go far. Just stepping onto a balcony, walking near trees, or looking at the sky can help.

The goal isn’t necessarily to “get into nature” but to connect with it. A few minutes of mindful observation such as watching the clouds, listening to birds, breathing fresh air, all can signal safety to your nervous system. Even viewing nature photos or listening to nature sounds can have a calming effect.

Daily Rituals – Small anchors that provide security When everything feels uncertain, small daily rituals can serve as anchors. These don’t have to be big or dramatic. In fact, the simplest habits, done with intention, can be deeply regulating.

Examples:

• Begin your morning with three deep breaths before checking your phone

• Sip tea in the afternoon without distractions

• Write down three small things that helped you today, even something as simple as “I stayed calm instead of reacting”

• Do a short body scan meditation before bed
  

Repeating these small rituals helps your brain recognize patterns of safety. They become your touch points, reminding you that even when the world feels chaotic, there are choices you can return to each day.

In Summary Feelings of fear, helplessness, and uncertainty are entirely natural in times like these. You’re not alone in feeling this way. While we can’t control what’s happening in Israel or around the world, we can influence how we care for our bodies and minds.

Through gentle movement, deep breathing, body awareness, connecting with nature, and grounding rituals, you can help yourself return to a sense of stability. Your body isn’t just a container for stress, it can also be a gateway to healing.

Start small. Give yourself a moment to breathe. It’s okay to feel. It’s also okay to find calm.

If you feel emotionally overwhelmed or your ability to function in daily life has changed significantly, don’t hesitate to seek professional support.