An image of a girl hugging herself. She’s wearing a pink sweater and looks content.

This exercise is an adapted form of Dr. Kristen Neff’s Self-Compassion Break, featured on https://self-compassion.org/exercise-2-self-compassion-break/

If you feel distress after listening to, reading, or watching the news, you are not alone. It’s okay to feel this way, and it’s also okay to look for healthy ways to cope.

First, take a big, deep breath in through your nose, counting to four. Hold your breath for a second or two, and then breathe out slowly through your mouth, counting to four.

Next, think about how the news has made you feel. Acknowledge this suffering by writing down how you feel. For example: This hurts, I feel angry, or I am so sad that this has happened.

Next, take a moment to remember that you are not alone. Remember that you do not have to carry the burdens of the world alone, and there are many people helping to make things better. There are many people struggling with the same difficult emotions, and you are not alone in feeling this way. Repeat to yourself: I am not alone. Write down some good wishes you have for other people who are struggling. This is compassion.

Finally, extend this compassion to yourself. Ask yourself, What good things do I want for myself? Write down these good wishes, for example: May I have hope. May I find rest. May I find energy and opportunities to do good things that bring me joy. May I find the beauty in all things.

Take four more deep breaths. If possible, take a break from the media after doing this meditation. Take a stretch break, eat a snack, read a book--Do something kind for yourself.

This prompt was written by Grace Ferber, a Words Alive volunteer