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Mindfulness and Survival: Coping with the Federal Shutdown

burnout prevention employee rights federal employment federal shutdown mindfulness at work Nov 04, 2025

We are now more than a month into the government shutdown. Across the country, federal employees continue holding the nation together even as paychecks stop and fatigue deepens. At airports, lines stretch for hours. TSA officers and air traffic controllers are still on duty—many working double shifts—while the Federal Aviation Administration reports severe staffing shortages at nearly half of the country’s busiest airports.

This isn’t about politics. It’s about people under pressure—parents watching savings run thin, public servants balancing rent, groceries, and family while serving the public in silence. Senators from both parties are talking again, and some say a deal could finally be near. But as negotiations drag on, hundreds of thousands of workers continue to bear the cost.

“Essential but Unpaid”

Every day, I hear from federal employees who are both proud and exhausted. You’re doing your job without pay, maintaining professionalism even as morale slips. You’re “essential” but invisible in the political debate. That disconnect—between dedication and recognition—is where burnout takes root.

The first step toward resilience is acknowledging what this moment takes from you. The second is reclaiming small moments of control.

Mindfulness in the Middle of Chaos

Mindfulness isn’t about pretending things are fine. It’s about allowing yourself to pause in the middle of what’s hard. Try this: before the next shift or screening line, take one slow breath in through your nose, one slow breath out through your mouth. Between tasks, step outside, stretch, or exchange a few words with a coworker. These moments won’t solve the shutdown, but they’ll remind your body that you are more than your stress response.

If possible, schedule time for joy. Watch a show you love, call a friend, play with your kids. Rest isn’t indulgence—it’s resistance against burnout.

Protecting Yourself When Lines Are Crossed

If you’re being pressured to work unsafe hours or asked to perform duties that feel unethical or outside your position, you don’t have to accept that as “normal.” Federal law still applies during a shutdown. Employees have avenues to report misconduct and protect themselves from retaliation. If you’re uncertain about your options, it may help to consult a federal employment attorney before things escalate.

When the Shutdown Ends

There are signs—faint but real—that Congress may be nearing an agreement. If the stalemate finally breaks, take time to recover before diving back in. The system may forget what this moment cost, but you shouldn’t have to carry it alone.

Federal employees have kept the government running when the government couldn’t run itself. You deserve better. Until things change, keep looking out for one another—and keep breathing.

Legal Disclaimer: The information provided in this article is for informational purposes only and should not be construed as legal advice. While I am a federal employment attorney, this post does not create an attorney-client relationship. Every situation is unique, and legal outcomes depend on specific facts and circumstances.

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