With the turmoil, uncertainty, and conflict on the rise across our country and in our communities, it's important to remember that unpredictability can quickly lead to feelings of anxiety (fears about the future) and depression (hopelessness). Our brains are wired to pay more attention to and remember negative experiences, situations, and conditions (this is called the negativity bias) so it's important to intentionally take small actions every day to increase our feelings of control and optimism. The power lies in these everyday actions. The small, quick, simple, seemingly mundane things we do add up to build resilience.

Try these strategies:

1) Set limits and boundaries around your (and your children's) exposure to fear- or anxiety- inducing images and media - including the news. When watching or reading the news, stick to the facts, limit your time to a maximum of 10 minutes per day (based on recommendations of many experts), and look for evidence that positive things are also happening everyday - search for the signs of the good in people, for optimism and hope.

2) Surround yourself with people who give you feelings of calm, joy, and confidence. Limit your time with people that make you feel anxious or negative.

3) When your mind wonders to the problems in the world, bring your focus back to your "sphere of influence" - those things of which you have some control. Focus on small actions you can take in your community and home to contribute to the good in life and don't underestimate the power of these small moves. For example:

• hug a family member

• smile at someone

• say thank you

• apologize

• give a compliment or another act of kindness (giving is the shortest path to contentment)

• tell someone why you appreciate them

• keep a list of 5-10 people outside of your family that are important to you, and, every day, reach out to one person on that list

• practice positive empathy - share others' positive emotions

• play with a child (toss a ball, throw a Frisbee)

• each time you complete a small goal or task, take 10 seconds (2 breaths) and notice the sense of satisfaction for having accomplished something. Goals can be work- and home- related, e.g., make your bed, cook a meal, finish a load of laundry, make a difficult phone call, send a letter or note, pay a bill, exercise, make an appointment, plan a lesson or meeting, etc.

• join a community organization, club, or group.