Hello, friends.

For the last many years, I have been quite diligent about limiting my exposure to the news. But lately, it’s been hard not to see snippets here and there, or overhear conversations when I’m out and about. I’ve had several clients lately too, who have been feeling the weight of the world. And boy, it is heavy right now. Perhaps you’ve been feeling it too.

In times of collective upheaval—when the world feels uncertain, when headlines are heavy, and when fear or grief ripple through our communities—it’s not uncommon to feel a sense of inner overwhelm. For those with chronic pain, fatigue, anxiety, or other neuroplastic conditions, these times can be especially activating. The nervous system, already sensitized, can interpret outer chaos as inner threat, tightening muscles, shortening breath, and reigniting the flames of symptoms.

So how do we stay grounded when the ground beneath us feels shaky? How can we regulate our nervous systems and reclaim inner steadiness amidst political division, environmental distress, economic volatility, and societal change?

The answer lies not in avoidance, but in turning toward ourselves with compassion, presence, and care. Here I want to explore some practical tools rooted in mindfulness, somatic healing, and wisdom traditions that offer support when the world feels heavy.

Understanding the Impact of Collective Stress on the Nervous System

Our nervous systems are not isolated. We are relational beings—biologically wired for connection and constantly tuning in to the emotional "weather" of those around us. When a collective trauma occurs, whether it's a natural disaster, political upheaval, or economic downturn, our bodies register the threat even if we’re not consciously thinking about it.

For people with chronic conditions like fibromyalgia, chronic fatigue syndrome, migraines, IBS, or long COVID, these stressors can intensify symptoms. According to the work of Dr. Gabor Maté and other mindbody specialists, chronic symptoms often stem from a dysregulated nervous system—one stuck in patterns of fight, flight, or freeze. When the outer world amplifies those internal signals, the cycle continues.

Tara Brach, one of my favorite psychologists and mindfulness teachers, calls this the trance of unworthiness—a state where we disconnect from the present and spiral into fear, self-judgment, or helplessness. But, she reminds us, “The only way to live is by being fully awake to what is.” That awakening begins with compassionate attention.

Mindfulness as an Anchor: Presence in the Storm

Mindfulness is not about fixing or bypassing the pain. It’s about meeting our experience—whether grief, fear, or fatigue—with gentle awareness. As Buddhist teacher Thich Nhat Hanh writes, “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

When the world feels too loud, mindfulness can offer a refuge. Here are a few practices that can help:

The Sacred Pause: Tara Brach teaches the power of pausing. In moments of overwhelm, stop. Take a deep breath. Name what you’re feeling without judgment. This creates space between stimulus and response—a space for compassion.
RAIN Practice: This gentle, inquisitive presence helps us soothe inner storms without needing to escape or fix them. This foundational mindfulness technique stands for:

Recognize what’s happening
Allow the experience to be there
Investigate with kindness
Nurture with compassion

Compassion or Metta Meditation: Offer yourself the phrases of loving-kindness: May I be safe. May I be strong. May I meet this moment with courage and care. Then, extend these wishes to others, especially those suffering around the world.

Somatic Tools: Regulating the Body from the Inside Out

While mindfulness helps bring awareness to what is, somatic (body-based) practices help shift what is. Peter Levine, founder of Somatic Experiencing®, emphasizes that trauma is not just in the event, but in the nervous system’s response. We heal not through reliving, but through slowly releasing stored activation.

Here are a few somatic tools to try during stressful times:

Orienting: Turn your head slowly and gently to look around your space. Let your eyes land on things that feel neutral or pleasant—a plant, a favorite object, the sky. This tells your nervous system that, in this moment, you are safe.
Voo Sounding: A practice from Peter Levine. Take a deep breath and as you exhale, make a low “vooo” sound, letting it vibrate through your chest and belly. This stimulates the vagus nerve, which helps bring the body into parasympathetic (rest and digest) mode.
Titration: Don’t overwhelm your system by diving too deep into distress. Touch into difficult emotions briefly, then return to something grounding—a warm blanket, soothing music, or the rhythm of your breath.
Grounding Through Touch: Gently press your feet into the floor. Feel your spine against a chair. Wrap your arms around yourself or hold your own hand. These cues remind your body that it is held, supported, here.

Chronic Pain and Fatigue in a World on Fire

If you live with chronic symptoms, you're not imagining it—times of upheaval really can make things worse. And that’s not your fault.

Inflammation, immune dysregulation, and chronic stress are deeply linked, and collective stress can activate all of them. People with trauma histories or marginalized identities may feel this even more intensely. The body holds it all: injustice, fear, history, hope.

The good news? Awareness is healing. Each time you recognize what’s happening inside you without turning away, you’re rewiring old survival patterns. Each time you soothe your body, even in a small way, you’re offering it safety and love.

And you’re not alone. The growing field of mindbody healing—from pioneers like Dr. Sarno to newer approaches like Pain Reprocessing Therapy—is helping more and more people understand that chronic symptoms are not a life sentence, but a call for reconnection.

Creating Nervous System-Safe Communities

In uncertain times, healing isn’t just individual—it’s collective. As Joanna Macy, the eco-philosopher, says, “The most radical thing any of us can do at this time is to be fully present to what is happening in the world.”

And yet, being present doesn’t mean being flooded. We need nervous system-safe communities—spaces where we can be real, tender, and resilient together. This might look like:

Gathering with like-hearted friends, even virtually, to share and co-regulate.
Joining meditation or therapy groups that honor both individual and collective healing.
Volunteer, to feel a sense of agency and stay engaged with your local charities.
Limiting doomscrolling and instead choosing intentional doses of media balanced with joy, movement, and beauty.

A Final Word of Hope

If you’re feeling tired, scared, angry, or heavy—you’re not broken. You’re human. And in many ways, your body’s reactions are wise. They’re trying to protect you. But you don’t have to stay in survival mode.

You can begin again in any moment—with one breath, one pause, one hand over your heart. As Tara Brach reminds us, “The only way to live is by being fully awake to what is.” And as Buddhist wisdom teaches, even in suffering, the seeds of liberation are already present.

You are not alone. There is still beauty, still connection, still hope. And your nervous system—your sacred, resilient body—can learn to feel safe again, one gentle practice at a time.

We’re all in this together, my friends. And I’m always here for you, if you would like some 1:1 healing support.

Keep giving yourself the space and grace you deserve.

Regulating Your Nervous System During Times of Collective Upheaval