Before starting this newsletter, I realized I was pressing my knee really hard into the kitchen island where I’m sitting. Ouch. Then I realized my jaw was locked. Then I felt how my shoulders were hunched up around my ears. 

Then I silently chanted the thing I’ve been silently chanting since March: 

Unlock your jaw.

Lower your shoulders.

Roll your neck.

I’m not bringing any profiles of local journalists to you today. Instead, please consider this a virtual care package with some tools you can use in case you need them.

Understand why you’re so exhausted (of course there are tons of reasons, which might include the following:)

• Read about surge capacity and how to avoid getting totally depleted. 
• Try these tips for falling asleep. (My go-to is counting backward from 1,000.)
• Read my friend Katie Hawkins-Gaar on learning to control what you can.

Support other journalists:

• Donate to this fund from The International Women's Media Foundation and the Black Journalists Therapy Relief Fund.
• Understand what a tough year (years) it’s been for journalists of color, then take my colleague Doris Truong’s advice about what you can change.
• Give your attention to the swing state newsrooms that are covering this election and won’t be going anywhere after the votes are finally counted. My colleague Amaris Castillo and I made a list and a Twitter list.

Give yourself a break:

• It’s OK to step away from all the magic walls and take a walk. Might I suggest you listen to Dolly Parton’s America as you do? 
• Read this comic from NPR about how to train your brain not to worry.
• Drink more water. Here are some apps to help you remember. I installed the first app that showed up on my phone, because I’m savvy like that, and it features a llama that fills up with water and is very satisfying. 

That’s it for me. 

Take care of yourself (and unlock your jaw!)

Kristen