In the span of a few months, the world has become an unfamiliar and unpredictable place for many of us. As the ground shifts beneath our collective feet, my clients are reporting a range of experiences: feelings of uncertainty and concern to panic and grief. The tremors can be particularly intense for leaders who carry their own emotions and pain while absorbing the impact on their teams. In times of turmoil, the expectation is that leaders will stay calm and carry on, yet those leaders must also care for themselves.

Here are a few things we can do:  

First, get better at accepting reality. Resisting and trying to control outcomes zap our cognitive and emotional resources. Focus on areas where you have agency, such as your mindset and specific actions.

Don’t suppress emotions. Make time to acknowledge and feel them. Practice how you process feelings, whether by sharing them with your support network or moving your body.

Prioritize uplifting activities and practices. What works for you? Comedy, sports, dancing, singing, seeing or making art, poetry, time in nature, time with friends and family, etc? During difficult times, nourishing practices fortify us.

Stress erodes capacity. Give yourself permission to revisit boundaries—and to simply do less. Learn to say “no” and to delegate. Double down on self-care. Mini pauses taken throughout the day are helpful, especially when we recognize that the world is bigger than current circumstances. Go outside. Look at the sky. Read poetry. Play with your pet. Listen to the birds. Look at flowers. Breathe.

When we fortify ourselves, we expand our capacity to lead. Remember, you cannot pour from an empty cup.