Staying Balanced in a World That Feels Unsteady
Finding peace, resilience, and grounded strength during global trauma
It’s hard to scroll the news or social media without feeling the weight of the world. Wars, natural disasters, economic instability, political tension, community violence—layer upon layer of collective trauma can leave us feeling overwhelmed, anxious, and emotionally exhausted.
Even if the events aren’t happening in your backyard, your nervous system doesn’t always know the difference. The body absorbs what the eyes see and the ears hear. Over time, constant exposure to distressing information can create what psychologists call vicarious trauma—emotional strain from witnessing suffering, even at a distance.
If you’re feeling heavy right now, you’re not weak. You’re human.
The good news? You can care deeply about the world and still protect your peace. You can stay informed without being consumed. You can remain compassionate without burning out.
Here’s how to stay balanced during hard seasons.
1. Guard Your Nervous System/ In other words “guard your heart”
Your nervous system was not designed for 24/7 breaking news.
When you consume traumatic content continuously, your body may shift into a chronic stress state—fight, flight, freeze, or fawn. Over time, this can lead to:
- Sleep disruption
- Digestive issues
- Increased anxiety
- Irritability
- Emotional numbness
Practical steps:
- Set specific times to check the news (once or twice a day).
- Avoid doom-scrolling before bed.
- Replace one news check with a grounding practice (deep breathing, stretching, prayer, or a short walk).
Balance awareness with boundaries.
2. Come Back to What You Can Control- Use your power, love and self-control
Global events are often outside our personal control. When the world feels chaotic, narrow your focus.
Ask yourself:
- What is within my reach today?
- Who can I support right now?
- What small action would align with my values?
Maybe it’s donating, volunteering, checking in on a friend, supporting a local farmer, or simply raising compassionate children. Small, tangible action restores a sense of agency.
You don’t have to solve the world to make a difference.
3. Stay Rooted in Your Body
Trauma lives in the body—not just in the mind.
To stay balanced, you need embodied practices that regulate your stress response:
- Slow breathing (inhale 4, exhale 6)
- Strength training or walking
- Time outdoors
- Nourishing whole foods
- Adequate sleep
When your body feels stable, your thoughts follow.
If you’ve already built habits around physical resilience—farming, fitness, whole foods, time outside—lean into them. Hard seasons are not the time to abandon what keeps you strong.
4. Cultivate Safe Connection
Isolation magnifies fear.
Hard seasons require community—real, grounded, safe community. Not just online commentary, but genuine human presence.
- Share meals.
- Pray together.
- Have honest conversations.
- Limit reactive debate and choose meaningful dialogue.
Connection reminds your nervous system that you are not alone.
5. Hold Grief Without Losing Hope
It is okay to grieve what’s happening in the world.
You can:
- Acknowledge pain.
- Pray for peace.
- Sit with sadness.
And still choose hope.
Hope is not denial. It is disciplined vision.
It’s the decision to believe that even in darkness, goodness still exists—kindness still spreads—healing is still possible.
Hard seasons refine us. They clarify our values. They strengthen our resilience. They remind us what truly matters.
6. Anchor in Faith or Meaning
During collective trauma, people instinctively look for something solid to stand on.
Whether your anchor is faith in God, deep spiritual practice, service to others, or a strong personal mission—root yourself there.
When everything feels unstable, return to:
- Gratitude
- Scripture or sacred texts
- Journaling
- Quiet reflection
- Purpose-driven action
Inner stability does not come from perfect circumstances. It comes from a steady foundation.
7. Protect Joy Without Guilt
One of the most common responses to global trauma is survivor’s guilt:
“How can I feel joy when others are suffering?”
But joy is not disrespect. Joy is fuel.
Laughing with your children.
Harvesting food.
Celebrating milestones.
Building strength in the gym.
Creating art.
These acts don’t diminish suffering—they remind the world that life continues.
Choosing joy is an act of quiet resistance against despair.
8. Remember: Seasons Change
History shows us that humanity moves through cycles of conflict, rebuilding, hardship, and renewal.
This season will not last forever.
You may not control the headlines.
But you can control:
- Your habits
- Your home
- Your health
- Your heart posture
Stay steady.
Stay grounded.
Stay disciplined in hope.
Final Thoughts
You don’t have to carry the whole world on your shoulders.
Care deeply.
Act wisely.
Protect your peace.
Strengthen your body.
Nourish your spirit.
Love your people well.
Hard seasons reveal what we’re built on.
Let this one build you—not break you.
Microbiome Health: The Hidden Foundation of Whole-Body Wellness
Inside your body lives an entire ecosystem—trillions of bacteria, fungi, and microorganisms working together to support your health. This community is called the microbiome, and it plays a much bigger role in your wellbeing than most people realize. From digestion and immunity to mood, hormones, and even weight regulation, your microbiome is quietly influencing almost every system in your body.
When your microbiome is balanced and diverse, your body thrives. When it’s disrupted, symptoms can show up in unexpected ways.
What Exactly Is the Microbiome?
The microbiome refers primarily to the microorganisms living in your gut, though similar communities exist on your skin, in your mouth, and throughout your body. In the gut, these microbes help:
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Break down complex carbohydrates and fiber
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Produce essential vitamins such as vitamin K and certain B vitamins
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Support immune system development and regulation
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Protect against harmful pathogens
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Regulate inflammation and metabolic processes
Research shows that the gut microbiome functions almost like an additional organ due to its extensive metabolic and immune activity (Lederberg & McCray, 2001; Thursby & Juge, 2017).
Signs Your Microbiome May Be Out of Balance
A disrupted microbiome—often referred to as dysbiosis—can be influenced by antibiotics, chronic stress, poor diet, sleep disruption, and environmental toxins. Studies link dysbiosis to symptoms such as:
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Digestive issues (bloating, constipation, diarrhea)
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Increased inflammation
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Insulin resistance and metabolic imbalance
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Mood disorders and cognitive symptoms
Dysbiosis has been associated with conditions including IBS, obesity, autoimmune disease, anxiety, and depression (Valdes et al., 2018).
The Gut–Brain Connection
One of the most fascinating discoveries in modern health science is the gut–brain axis—the bidirectional communication between the gut microbiome and the central nervous system.
Gut bacteria influence neurotransmitter production, including serotonin, dopamine, and GABA. Approximately 90% of serotonin is produced in the gut, not the brain (Yano et al., 2015). Healthy gut bacteria help regulate stress responses, mood, sleep, and emotional resilience.
This connection explains why improving gut health is often associated with improvements in anxiety, depression, and overall mental clarity (Cryan & Dinan, 2012).
How Modern Life Impacts Gut Health
Research shows that modern lifestyle factors significantly alter gut microbiome diversity:
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Diets high in ultra-processed foods reduce beneficial bacteria
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Excess sugar promotes inflammatory microbes
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Antibiotics reduce microbial diversity, sometimes long-term
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Chronic stress alters gut permeability and bacterial balance
Low microbial diversity has been consistently associated with poorer health outcomes and increased disease risk (Mosca et al., 2016).
How to Support a Healthy Microbiome Naturally
Evidence-based lifestyle habits can restore and support gut health:
1. Eat a Fiber-Rich Diet
Dietary fiber acts as a prebiotic, feeding beneficial bacteria. High-fiber diets are linked to increased microbial diversity and reduced inflammation (Makki et al., 2018).
2. Include Fermented Foods
Fermented foods like yogurt, kefir, sauerkraut, and kimchi introduce live microorganisms that can improve gut microbial composition and immune response (Marco et al., 2017).
3. Reduce Sugar and Ultra-Processed Foods
High sugar intake has been shown to disrupt gut bacteria and increase inflammatory markers (Zinöcker & Lindseth, 2018).
4. Manage Stress
Stress alters gut motility and microbial balance via the gut–brain axis. Mindfulness, prayer, breathing practices, and nature exposure have all been shown to positively influence gut health (Foster et al., 2017).
5. Prioritize Sleep
Circadian rhythm disruption negatively affects gut microbiota composition and metabolic health (Voigt et al., 2014).
6. Be Intentional with Antibiotic Recovery
While antibiotics are sometimes necessary, studies suggest targeted probiotic and dietary support can help restore microbial balance afterward (McFarland, 2014).
Healing from the Inside Out
Modern science continues to confirm what holistic health has long emphasized reminding us: true wellness begins in the gut. Supporting your microbiome doesn’t just improve digestion—it strengthens immunity, stabilizes mood, reduces inflammation, and supports long-term vitality.
When you nourish your internal ecosystem, you create an environment where healing becomes possible—naturally and sustainably.
Scientific References
Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: The impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience.
Foster, J. A., et al. (2017). Stress & the gut-brain axis. Neurobiology of Stress.
Lederberg, J., & McCray, A. T. (2001). ‘Ome sweet ’omics—a genealogical treasury of words. The Scientist.
Makki, K., et al. (2018). The impact of dietary fiber on gut microbiota. Cell Host & Microbe.
Marco, M. L., et al. (2017). Health benefits of fermented foods. Nutrition Research Reviews.
McFarland, L. V. (2014). Use of probiotics to correct dysbiosis. Clinical Gastroenterology.
Mosca, A., et al. (2016). Gut microbiota diversity and human health. Current Opinion in Microbiology.
Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. Biochemical Journal.
Valdes, A. M., et al. (2018). Role of the gut microbiota in nutrition and health. BMJ.
Voigt, R. M., et al. (2014). Circadian rhythm and the gut microbiome. International Review of Neurobiology.
Yano, J. M., et al. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell.
Zinöcker, M. K., & Lindseth, I. A. (2018). The Western diet–microbiome-host interaction. Nutrients.
The New Year always seems to rush in as fast as Christmas with a sudden stress to perform, to get back at it, to burn the extra pounds, to have a well decided plan of action. This year I’ve decided to do things a little differently. I’ve decided it’s not just about fresh calendars or bold resolutions—it’s about the pause. That breath between what was and what’s becoming. And this year, I’m leaning into something softer, wiser, and far more sustainable: learning to heal at home, create remedies from natural resources and training with intention and sustainability in mind both for time and for enjoyment as a way to manage stress and socializing needs, and then using fasting as a tool for clarity—not punishment.
For me, wellness used to be about the extremes but that always came with the crashes. The aftermath of achievement depression ( something over achievers often experience without knowing it. The goal when achieved never seems to be good enough or a very very short lived high of happiness followed by disappointment because the goal never fixed the real root of the reason for setting the goal in the first place) But now it’s about listening. About returning to the basics our bodies have been asking for all along and trying to always find balance not swinging too hard on one side or the other.
Coming Back to Homemade Remedies
There’s something deeply empowering about learning how to care for yourself with what’s already within reach. This year, I’ve been spending more time reconnecting with homemade remedies—simple, time-tested practices that remind us healing doesn’t always come in a bottle with a complicated label.
Herbal teas for digestion and calm. Castor oil packs for rest and circulation. Warm salt baths to unwind the nervous system. These aren’t trends—they’re traditions. And when you prepare something with your own hands, there’s an energetic shift that happens. You’re no longer outsourcing your wellness; you’re participating in it.
Homemade remedies also slow us down. They invite patience. You have to steep the tea. Warm the oil. Give your body time to respond. In a world that rushes everything, this kind of care feels radical—and deeply nourishing.
Training That Builds, Not Breaks
Training has looked very different for me over the years. I’ve chased intensity. I’ve chased aesthetics. I’ve chased numbers. But this season? I’m chasing strength that lasts.
The New Year isn’t about pushing harder—it’s about training smarter. Movement should support your life, not drain it. Whether that’s strength training, walking, mobility work, or gentle conditioning, the goal is resilience. Strong muscles. Healthy joints. A nervous system that feels safe, not stressed.
Some days training looks powerful and focused. Other days it looks like rest—and both matter. Consistency doesn’t mean perfection. It means showing up in a way your body can sustain.
If you’re starting or restarting, remember this: progress doesn’t come from punishment. It comes from partnership with your body.
Fasting as a Reset, Not a Rule
Fasting is one of the most misunderstood tools in wellness. It’s not about deprivation or control—it’s about creating space. Space for digestion to rest. Space for the body to repair. Space for mental clarity.
When done mindfully, fasting can be incredibly grounding. It teaches you the difference between hunger and habit. Between fuel and emotion. And it reconnects you to your body’s natural rhythms.
This isn’t about rigid schedules or forcing outcomes. It’s about intention. Some days that might be a simple overnight fast. Other times it may look different depending on stress, training, or life demands. The body is always changing—and our approach should too.
A Year of Simplicity and Trust
As we move into this New Year, I’m choosing simplicity over overwhelm. Curiosity over pressure. Trust over trends.
Wellness doesn’t have to be complicated to be effective. Often, the most powerful changes come from returning to what feels natural—real food, thoughtful movement, rest, and remedies that support the body rather than fight it.
If you’re reading this and feeling the pull to do less, not more—you’re not behind. You’re right on time.
Here’s to a year of learning your body’s language.
To healing at home.
To training with respect.
And to fasting with intention and grace.
This is not a race.
It’s a return. 💛
It’s that time of year where plenty of people are considering fasting for both physical and spiritual reasons. I want to encourage you to do so if you feel led. I always think it’s a great time to reset our body, our minds and our spirits. While we fast we can also enjoy the extra time with God to pray and seek what He wants us to focus on this year. He knows the plans He has for us but we need to make time for Him to download His plan and help us get organized for what’s to come. It is a continual shifting in the world and it’s important to hear from Him.
It’s that time of year where the treats are abounding everywhere. I love them too but I encourage you to make treats that are yummy but also filled with vitamins and nutrients.
This banana bread is stacked with Vitamin B, Potassium, fiber, protein, ALA, and more. I hope you enjoy.
Every Chapter has it’s lessons and it’s glory. This season was full of all of it.
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