Grace Under Pressure: Navigating Stress and Anxiety During a Government Shutdown

By Donna L. Quesinberry, Founder & President, DonnaInk Publications

When the government stalls, life doesn’t. For many of us—especially federal contractors, small business owners, and creatives—the shutdown isn’t just a political event. It’s a daily disruption. It sideswipes our routines, our finances, and our sense of stability. And while we continue to perform critical work in good faith, we’re often left absorbing the emotional and logistical fallout of national leadership infighting and separatism.

So how do we stay grounded? How do we protect our mental health while remaining resilient, creative, and clear-eyed

Real-Time Routines to Reduce Stress

Here are daily practices I recommend to ease transient mental health pressures and prevent triggers from escalating into trauma:

• Start with breathwork. Deep breathing resets your nervous system. Try box breathing (inhale 4, hold 4, exhale 4, hold 4) for 5 minutes each morning.

• Move your body. A walk around the block, yoga in your living room, or dancing to your favorite playlist can release tension and increase dopamine.

• Limit news intake. Stay informed, but don’t marinate in chaos. Choose one trusted source and set a time limit.

• Eat intentionally. Nourish your body with whole foods. Avoid alcohol and stimulants that spike anxiety.

• Laugh and create. Watch a comedy, write a poem, sketch a scene. Humor and creativity are therapeutic balms.

• Connect. Call a friend. Join a virtual support group. Isolation amplifies fear—community softens it.

Therapeutic Activities to Reclaim Calm

• Mindful meditation. Even 10 minutes a day can reduce blood pressure and anxiety. Apps like Insight Timer or Calm offer guided sessions.

• Gratitude journaling. List three things you’re grateful for each night. It rewires your brain toward hope.

• Affirmations. Post empowering phrases on your fridge or mirror. Speak them aloud. Let your space echo your strength.

• Creative expression. Write, paint, sing, or build. Your story matters—and expressing it is healing.

Journal the Impact—Protect Your Future

I strongly encourage keeping a daily journal during the shutdown. Document how it affects your life, home, hearth, and family. Note missed paychecks, delayed services, emotional strain, and professional disruptions. This isn’t just cathartic—it’s strategic. Should you need to file legal complaints or seek restitution for mis-oversight, your journal becomes a living record of good-faith performance under duress.

Resources to Support You

• FEEA (Federal Employee Education & Assistance Fund): Emergency grants and loans for furloughed workers FEEA.org

• CrisisLink Hotline: 703.527.4077 or text “connect” to 855-11

• Local Aid Programs: Search your city or county websites for food assistance, rent relief, and mental health services

• Community Support: Many businesses offer free or discounted services to furloughed employees—look for local listings

We are not powerless. We are not invisible. We are not alone.

Let this moment be a pivot—not a pause.

Let your breath, your words, and your story rise.

— Donna

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