The Humanitarian Survival Guide

In times of crisis, mental health and resilience are often tested. This guide offers practical strategies to help you stay grounded and connected, no matter how uncertain the world around you feels.

We put this guide together in the context of the U.S. foreign aid funding freeze in January 2025 but it has broad applicability to anyone navigating a stressful period.

The guide follows our four-part model of resilience:

• Connection: Tips for staying connected to yourself and others during crises.

• Protection: Strategies for setting boundaries with yourself and others.

• Regulation: Ways to increase emotional regulation.

• Expression: Guidance on processing difficult emotions.