When the World Feels Too Loud:

Small Control, Big Stability

There are seasons where it feels like the world is vibrating with tension.

Political unrest. Cultural strain. Civil unrest. Pain happening in plain sight. The kind of

headlines—and comment sections—that make your nervous system feel like it’s been

holding its breath all day.

And in the middle of all of that, you still have to show up for your life. Your family. Your

work. Your clients. Your community. Your body.

Lately, I keep coming back to this question:

What is actually in my control?

Because there is so much that isn’t.

You Can’t Out-Argue the Internet (and You Don’t Have To)

When something controversial hits the public conversation, it’s easy to get pulled into a

cycle of reacting—especially online.

Back-and-forth. Hot takes. Defensiveness. Exhaustion.

And here’s the truth: constant engagement isn’t the same as meaningful impact.

You don’t have to participate in every debate to be a person who stands for humanity.

Sometimes the boundary is: I’m not going to let this steal my regulation.

The Hard Part: You Can’t Fully Unplug When You’re Building Something

Here’s where it gets complicated—especially as an entrepreneur.

A “social media fast” sounds beautiful until you remember your work uses social media

as a vessel. It’s marketing. It’s visibility. It’s business.

So the answer often isn’t “log off forever.”

It’s:

Set parameters.

Limit exposure.

Build in resets.

Because staying informed and staying flooded are not the same thing.

The Anchor: Your Breath Is Always Yours

Sometimes your breath feels like the only thing in your control—and sometimes it is.

Not because breathing fixes the world.

But because breathing helps you stay in your body long enough to choose your next

step.

Breath is how you tell your nervous system: We’re still here. We’re still safe enough to

come back to center.

Try this: The “Come Back to Center” Reset (60 seconds)

If you feel yourself spiraling, try this:

1. Exhale fully (like you’re letting the day leave your body).

2. Inhale for 4.

3. Hold for 2.

4. Exhale for 6.

5. Repeat 4 times.

Then ask yourself:

• What’s the next kind thing I can do for my body?

• What’s one choice that protects my peace without shrinking my values?

That’s not avoidance. That’s regulation.

Holding Values Without Losing Yourself

There’s a difference between “being neutral” and “being silent.”

In professional spaces, people sometimes try to stay impartial—but silence can start to

look like agreement.

And still, we have to be honest about another reality:

You can care deeply and still have limits.

Caring doesn’t require self-destruction.

Advocacy doesn’t require burnout.

You can stand for people and also choose to protect your nervous system so you can

keep showing up for the long haul.

For Clinicians: The Emotional Load Is Real

If you’re a clinician, a helper, or a leader—this moment can be heavy in a specific way.

It’s hard to “set aside” how you feel when the world is impacting your clients, your

community, and you personally. You’re not a robot. You’re a human holding space for

humans.

And when we try to be purely “textbook” about pain, something essential gets lost:

connection.

This is part of why Spero’s work includes not just therapy support, but also:

• burnout prevention

• work-life balance strategies

• navigating microaggressions and systemic stress

• building resilience that is practical, embodied, and culturally grounded

Because we can’t talk about mental health without talking about the world people are

living in.

The Reminder I Want You to Keep

Control what you can.

And if you feel helpless, there is still something you can do.

Even if the “something” is small:

• one boundary

• one breath

• one conversation with someone safe

• one hour away from the noise

• one concrete action aligned with your values

No dead ends—even when it feels like there are.

If You’re Feeling Hopeless

If you’re experiencing thoughts of self-harm or you feel like you’re not safe with yourself,

you don’t have to carry that alone.

In the U.S., you can contact the Suicide & Crisis Lifeline by calling or texting 988, or

chatting online.

If you’re in immediate danger, call your local emergency number right now.