Let’s talk about something real. This week was hard for many of us, and the world feels heavy right now. It seems like every time we check the news or go to our social media feed, there’s another headline or story that stirs up frustration, fear, or just plain exhaustion. Whether it’s shifting policies in places like the U.S. or global unrest beyond my Canadian borders, it’s hard not to feel the weight of it all pressing down.

And if I’m being honest, it’s personal. These aren’t just abstract political shifts; they affect us deeply. Most especially for those of us in communities that have historically borne the brunt of these changes.

Women are still fighting for basic rights over their own bodies or for the freedom to work and play without fear of sexism, abuse or worse. Indigenous communities are protecting sacred lands that should never have been up for debate. African American and Hispanic individuals continue to face systemic racism and inequities that make everyday life feel like an uphill climb. And for queer individuals, every piece of legislation or heated debate can feel like a referendum on the right to simply exist.

These issues don’t just stir up anger or sadness—they stir up something much deeper. They reopen old wounds and touch on past traumas we thought we’d healed. And for those of us who carry the weight of leadership, the pressure to remain composed and “together” through it all can feel impossible.

When the Outside World Stirs Up Our Inner World

Here’s something I’ve learned: when the world around us feels unstable, it has this uncanny way of digging into the parts of us we’d rather keep buried. It’s not just about today’s headlines rather these political and socio-economic shifts or policies can awaken buried feelings we’ve carried for years.

Maybe a policy change makes you feel powerless in a way that reminds you of times you’ve been silenced or overlooked. Maybe seeing a community that you care about under attack makes you grieve for something in your own past. Or maybe you’re just so exhausted from trying to hold it all together that it feels like too much.

I’ve been, and am there. And I know how easy it is to get stuck in that overwhelm and to feel disconnected, numb or like there’s no way out. I’ve also learned that in those moments, we have to find a way back to ourselves and connect to the things that matter to us most.

How I Stay Regulated When It All Feels Like Too Much

I’m not going to sit here and pretend I have all the answers. I’m still figuring it out like everyone else and recent events have most definitely triggered my nervous system. Here’s what I know helps me when the world feels like it’s spinning out of control:

I Start with My Breath

When my mind is racing, and my heart feels heavy, the first thing I do is breathe, specifically through the nose. Deep, intentional breaths. It sounds simple, but it’s powerful. Practices like guided HeartBreath™ experiences with my mentor, Loretta Cella, have been a lifeline for me. These sessions allow me to go inward, fast, and remind me that even in the chaos, I can find stillness within myself.

I Unplug When I Need To

I’ve had to learn that it’s okay not to be tuned in 24/7. I stay informed, of course, but I also protect my peace. I don’t need every update, every TikTok video update, or every fiery debate. I give myself permission to step back, and I hope you do, too.

I Let Myself Feel the Hard Stuff

This one’s hard for me because, like many of you, I’m used to holding it all together. But I’ve learned that suppressing emotions doesn’t make them go away, it just makes them louder. So, I let myself cry, vent, or sit in silence when I need to. There’s no shame in that.

I Lean on My People

While I find it hard to depend or to lean on others (thanks to a trauma trigger response), having a supportive community has made all the difference. Whether it’s friends, family, or trusted colleagues, I surround myself with people who see me and understand the weight I’m carrying.

I Focus on Small Acts of Change

The problems we’re facing as a society can feel massive, and it’s easy to feel powerless. I’ve found that focusing on small, tangible actions, be they mentoring someone, donating to a cause, or simply offering a listening ear helps gives me a sense of agency. Taking small steps, like going to the gym, allows me to take personal responsibility for the things I still control and enable a sense of empowerment to emerge.

I Make Time for Reflection

When the world feels noisy, I create space for quiet. I go for walks, read an inspiring book, write poems or journal, or I just sit with my thoughts. These moments help me process what I’m feeling and reconnect with what truly matters.

Why This Work Matters

The truth is that staying regulated in times like these isn’t just about surviving, it’s about thriving even in the most difficult of circumstances. It’s about being able to show up fully, for yourself and for the people who depend on you. It’s about refusing to let the chaos around you steal your peace.

When you can do that, you’re not just taking care of yourself but you’re setting an example. You’re showing others that it’s possible to stay grounded, even when the world feels unsteady.

We’re In This Together

I don’t have all the answers, but I do know this: you don’t have to navigate this alone. Whether you’re feeling overwhelmed, disconnected, or just plain tired, know that it’s okay to feel that way. And know that there are ways to find your balance again.

Take a moment right now. Spend a short moment here, right now. Close your eyes, take a deep breath, and let it out slowly.

You’ve got this. And if you need support, I’m here.

Would you like to join me in a workshop or retreat where we can dive into these practices together? If so, send me an email or set up a time in my calendar. Let’s work on finding that balance, one breath at a time.