Worry is normal

Worry is a normal response when life feels uncertain. In Haiti — as anywhere — pressure from work, family, insecurity, money, or health can leave the mind racing at night and distracted during the day. You do not need a clinical label to take care of yourself. This guide offers practical steps you can try when worry starts to take up too much space.

Many people wait until worry becomes overwhelming before they speak about it. You do not have to wait. Small adjustments, honest conversations, and knowing when to ask for help can make the next hours and days more manageable.

Notice what is happening

Pause for a moment. Ask yourself: What am I feeling in my body? A tight chest, clenched jaw, restless hands, or a stomach that will not settle? Naming the sensation can create a little distance between you and the worry — enough space to choose a next step instead of spinning.

• Where do you feel the tension most clearly?

• Is this worry about something you can act on today, or something largely outside your control?

• Have you eaten, rested, hydrated, or spoken with someone you trust recently?

• Has the worry been present for hours, days, or weeks — and is it getting louder?

Calm the body first

When the nervous system is activated, clear thinking becomes harder. Before you try to “solve” everything, give your body a short reset. Try one of these for one to three minutes:

• Slow breathing: Breathe in for four counts, out for six. Repeat five to eight times. Longer exhales help signal safety to the body.

• Grounding: Name five things you see, four you can touch, three you hear, two you smell, one you taste.

• Movement: Stand, stretch your shoulders and neck, or walk slowly around the room. Gentle motion can release built-up tension.

• Cold water: Splash cool water on your face or hold a cool glass. A small sensory change can interrupt a worry spiral.

Organize what you can

Write down what is worrying you. Separate items into two lists: I can act on this and This needs time, information, or support. Choose one small action from the first list — a call, a message, a single task, or a plan for tomorrow morning. Progress does not require solving everything at once.

If a worry sits entirely in the second list, name one person or service who could help carry it with you. Isolation often makes worry feel larger than it is.

Protect your nights and mornings

Worry loves quiet hours. A few habits can reduce how much it takes over:

• Limit scrolling through alarming news or social media right before sleep

• Keep a notepad near the bed to “park” racing thoughts for the morning

• Aim for a consistent wake time, even after a difficult night

• Start the day with one grounding action — water, light, a short prayer, or a brief walk

Remember

Worry that disrupts sleep, appetite, concentration, or relationships for days at a time deserves attention. Reaching out is not weakness — it is a step toward relief. You can call even if you are not sure what to say.

Need someone to talk to? Call CIPUH at 2919-9000 — free, confidential, 24/7. A trained First Listener can help you slow down and find a next step.