When the World Feels Heavy: Listen to Your Energy When You Need a Reset

The world feels especially heavy right now. With everything unfolding across the U.S., especially my home state of Minnesota, many people are feeling a mix of heartbreak, fear, anger, and energetic overload. The collective field is charged. And when you’re someone, like me, who cares deeply about others, the heaviness doesn’t just sit in your mind…it settles into your nervous system, your energy field and your body.  

If you’ve been feeling off, stretched thin, or not quite like yourself, you’re not alone. And more importantly: nothing is wrong with you. Your system is asking for care. In times like these, tending to your own energy isn’t selfish, it’s how we stay aligned with our truth, stay open, and stay connected to the work we’re here to do.

Here are a few signs your energy might be absorbing more than it can process:

• You feel emotionally heavy, overwhelmed or cry for “for no reason.” 

• Your thoughts are racing or your body feels tense. Shoulders by your ears?

• You’re more sensitive/triggered to the news or social media. 

• You disconnect or shut down to cope. Find yourself in bed more?

• Your sleep, patience, or clarity feel off.

• You feel a little lost, out of rhythm, or not quite grounded in your own truth.

These sensations are your intuition whispering, “Pause. Breathe. Come home to yourself.”

These resets are gentle, nervous system friendly, and support your energetic field:

1. Slow Down the Body to Slow the Energy

Movement doesn’t need to be dramatic, gentle is powerful. 

Try:

• placing a hand on your heart and one on your belly

• shaking out your hands and feet

• walking slowly and letting the earth hold you (And why I walked yesterday in freezing temps!)

Every soft movement tells your nervous system, "You’re safe right now.”

2. Use the Breath as a Bridge

Your breath is one of the quickest ways to shift your frequency.

Try box breathing: Breathe in for 4 seconds, Hold for 4 seconds, Breath out for 4 seconds and Hold for 4 seconds. Repeat a few times and feel your shoulders soften…your chest open…your spirit steady.

3. Wrap Yourself with Comfiness

Rituals of comfort are energetic medicine.

• Light a candle with intention.

• Wrap yourself in a blanket like a warm hug or burrito (if you have that blanket)

• Turn off the noise...digitally and energetically.

• Give yourself permission to pause.

This is how you signal to your inner self, “I’m here. I’m listening.”

4. Reconnect with Nature’s Rhythm

Nature clears what we don’t have language for. My heart aligns most easily when I'm with the earth, with curiosity, with space to breathe.

• Walk or sit outside for a moment

• Breathe in the winter air

• Place your palms on a tree or the ground

• Watch the way the season teaches us stillness

In times of collective unrest, your job is not to carry all of it…your job is to care for the part of the world that exists within you. Your nervous system, your intuition, your energetic field...they deserve protection just as much as anyone else. When you take time to reset, you return to yourself. You return to your truth. You return to your capacity to love, lead, guide, and hold space for others in a sustainable way.