Sanctuary | 4.18.2025

Welcome back to the . . . Sanctuary . . . where once a week – on Fridays – I aim to preserve my sanity. And maybe yours, too. If you missed my inaugural Sanctuary post (the one where I explained all this), you can find it here.

So. What have I got for you this week?
Three things. Something that is (perhaps) boring but helpful, something to keep in your back pocket for when you need it, and something lighthearted and fun.

Ready?

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The (perhaps) boring but helpful thing . . .

The other night, I listened to a “live” event on Substack hosted by Sharon McMahon (“Sharon Says So”) featuring Steve Vladeck (law professor at Georgetown University Law Center and Supreme Court expert). The two of them totally geeked out, talking candidly together about current court events . . . the Abrego Garcia case, due process, birthright citizenship, nationwide injunctions and district courts, and federal firings. They also discussed what keeps them up at night AND what’s currently bringing them hope.

I generally avoid stuff like this as I find it too frustrating and disturbing, but for whatever reason, I tuned in. And, of course, it WAS frustrtating and disturbing. But I also learned a lot. (Steve Vladeck must be an inspiring professor; he’s really good.) I came away with a better understanding of the how the court system is working (so hard) to uphold the constitution, and what it all might mean going forward. And I actually felt BETTER after listening. (Not much, but a little.)

I’m sharing the “live” here so you can listen, too. Yeah. It’s long (an hour). I know. But I just put it on and listened while I worked on my art journal. You could sit and listen while you knit. Or clean your bathroom. Or weed. Or whatever. Most of us are not court experts, so I think it’s wise that we get up-to-speed as quickly as possible. I learned a lot. And knowledge is power.

(This “live” is free for all, and available via Substack through Sharon’s Substack newsletter, The Preamble.)

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The thing to keep in your back pocket . . .

I don’t know about you, but I seem to come off the rails at least once a day. And sometimes more. (Especially lately. Just sayin.) I have a few tricks that usually work to get me back on the rails and moving again, and I find it useful to keep that particular bag of tricks close at hand at all times, for just those moments. When I was taking an Instagram-scrolling-break earlier this week, I saw a list of easy ways to soothe your nervous system, and I decided to share it with you here this week. So you could put together your own bag of tricks for keeping in your back pocket. Y’know. for next time you need it.

(This list was originally shared by @theshabbycreekcottage on Instagram, and was aptly titled How to Calm Your Ass Down.)

• Touch Some Grass – Literally. Walk outside barefoot, put your hands on the earth, or hug a tree. Grounding helps regulate your nervous system by syncing your body with the earth’s frequency.
• Go For A Walk – Not for steps. Not for fitness. Just to move. Rhythmic motion (like walking) calms your brain and helps process emotions.
• Clean Your Kitchen – Your brain loves order. When your space is chaos, your nervous system feels it. Wipe the counters, wash the dishes, and breathe a little easier.
• Go Make Something – Knit, paint, cook, do a puzzle. Crafting activates the parasympathetic system and shifts you into rest mode.
• Go Down A Slide – Sound ridiculous, but play helps. The motion of going down a slide actually activates the vestibular system, which helps regulate your nervous system.
• Take A Shower – Water resets your energy. If you’re overwhelmed, anxious, or overstimulated, let the water wash it off. (Bonus points for cold water on your face.)
• Press Your Tongue To The Roof Of Your Mouth – Sounds weird, but it signals to your body that you are safe. Doing this activates the vagus nerve and helps shift your nervous system out of flight-or-fight mode.
• Hum, Sing, or Chant – Vibrations help regulate your vagus nerve. Humming, singing, or even chanting m-m-m-m-m-m a few times can instantly create a sense of calm.
• Turn Off Overhead Lighting – Bright overhead lights overstimulate your nervous system. Switch to lamps, candles, or fairy lights for a softer, more calming vibe.
• Light a Candle And Stare At It – Fire is hypnotic. Watching a candle burn (without your phone) shifts your brain into a meditative state without trying.
• Mute Notifications – Even if it’s just for one hour. Your nervous system isn’t designed to process constant pings. Give yourself a break. The world will not implode if you mute the noise for a bit.
• Hug Someone Tight – A real, full-body hug (20 seconds or more) releases oxytocin (the “calm-and-connect” hormone). If no one’s around, wrap your arms around yourself – it still works.
• Do A Long Exhale – Breathe in for 4, breathe out for 8. Long exhales tell your body it’s safe. Do this 5 times and feel the shift.

Now. The next time you need a quick re-set, grab one of these tools out of your back pocket and give it a try.

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The lighthearted and fun thing . . .

Because, friends. We have made it through another week.
Celebrate.
And be blessed.

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And that’s it for this week. I hope you found some sanctuary here today.
At least for a few minutes.

Enjoy the weekend!
Find some joy. Protect your peace.