Ep. 85 | Overwhelmed by the State of the World? How to Harness Your Stress Strategically

In this episode, Dr. Amelia explores how to navigate the overwhelming state of the world without burning out. She explains that the discomfort we’re feeling—stress, frustration, heartbreak—isn’t the problem. It’s a normal, human response to a world that’s out of alignment.

The real issue is how we’ve been taught to react to that discomfort.

Dr. Amelia breaks down common nervous system stress responses—flight, fight, and freeze—and how to work with them instead of against them. You’ll learn how to harness your stress strategically so it fuels aligned, meaningful action (instead of exhaustion or shutdown).

By recognizing your patterns and supporting your nervous system, you can turn this chaotic time into a turning point—one that reconnects you to what really matters.

For support, take this quick 2 question quiz to find the best free resource to start.

Note: The message in this episode is not intended for those who are currently facing direct threats to their safety, rights, or well-being—for example, individuals fearing deportation, navigating systemic discrimination, or experiencing the impacts of harmful policy changes firsthand.

This message is for those of us who are feeling the weight of the world—angry, heartbroken, overwhelmed by the injustice we see—but who also hold some level of privilege, safety, or stability. If you're someone who wants to show up more intentionally without burning out, this is for you.

Time stamps:

00:59 Podcast Hiatus and Personal Update

02:23 The State of the World and Human Suffering

03:05 Understanding and Managing Stress Responses

07:59 Flight Stress Response: Strategies and Solutions

11:49 Fight Stress Response: Channeling Anger Positively

15:03 Freeze Stress Response: Overcoming Overwhelm

19:21 Conclusion and Resources for Support

Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical, mental health, or professional advice. I am a certified health and life coach, not a licensed medical or mental health professional. Please consult with a healthcare provider before making any changes to your physical or mental health routines. If you are experiencing a crisis, seek help from a qualified professional or contact emergency services.

Connect with me on your favorite social media channel: Instagram, Facebook, and LinkedIn!

To learn more about my approach and the programs and free resources available to support you, visit my website: www.lifeboost.today

I love to hear from you. You can always reach me at amelia@lifeboost.today.

Transcript

0:09

Welcome to the Life Boost with Amelia podcast where we're changing the narrative around what true health and success look like. They should give you energy, not drain it. I'm your host, Dr. Amelia multi-passionate integrative health and life coach, entrepreneur, and recovered burnout veterinarian. Together, we'll explore the science behind how your brain and body work, including the unconscious mind while also connecting with what your heart needs in order to stand up to the norm of feeling stuck on a hamster wheel-working hard yet feeling exhausted and not where you want to be- and instead live a life that makes you excited to get out of bed in the morning and in love with who you see when you look in the mirror. The reality is if you do what everyone else is doing, you're not going to feel good. Let's break the norm. Hi, friend. Looking back, I realized that March was the last time that I had a podcast episode come out. I can't believe that it's already June or almost the end of June. And that's because I've needed to prioritize and focus on some other things. I started the year out getting podcast episodes out every week, and that was feeling very fun and exciting. But since this is a one man show in terms of recording and editing and posting. That just wasn't sustainable with all of the other projects and work that I do. So I decided to pause, even though I still have three incredible conversations that I'm really looking forward to sharing with you and in the future. I have so many more conversations and guests that I want to have, but um, it's always about finding that balance for each season of life. But I wanted to record this episode today because wow. The world is feeling like a lot lately, right? And this is just a message that has been on my heart lately, and I just really wanted to share it in case you are just feeling the heaviness or discomfort, with the state of our world. I've been learning more about Buddhism and one of the concepts they teach is that at the root of human suffering are the three fires, greed, ignorance, and hate. And it really seems like the world is on fire with those three things right now. Right? Greed, ignorance, and hate. But that means that there has never been a more important time to observe how you respond to stress so that you can be using it strategically instead of destructively. So that's what we're gonna talk about today. I. If you're like me, your baseline stress level has probably been higher lately just because of the state of the world, and I for many years have been very careful with not watching a lot of news because of how inflammatory it is. I used to start my morning listening to the news because I liked staying informed, and I realized. Just how much that put me in a stressed out, kind of reactive state, for the rest of the day. And that has been such a huge swap for me. Instead of listening to the news, not looking at my phone, meditating, I've been doing self reiki. I recently got certified in that, um, journaling and tuning in with my own energy rather than having that kind of sensationalized stream of bad news really. But right now, if you are feeling that stress or that discomfort, that makes sense, right? There are so many messed up and humane things happening in our world right now. It is heartbreaking, overwhelming, frustrating, scary, but the stress and discomfort that you and I are feeling, they aren't actually a problem. They're a sign that your body and your values, your humanity are still intact. And so what if that discomfort could actually be the nudge that you've been needing to do more of what matters and less of what doesn't? Like right now, you're supposed to feel unsettled by cruelty, corruption, disconnection. You are supposed to feel activated when basic rights and safety and wellbeing are threatened. And so the problem isn't that we feel discomfort'cause that discomfort is a compass, right? It's our body's telling us that our world is out of alignment. The problem is how we've been taught to respond to that discomfort. Because like we've talked so much about, we've been conditioned to numb out or just push through to self-soothe with comfort food, alcohol, pills, screens. To overwork, overthink, overconsume, or shut down. We do everything to avoid sitting with and fully acknowledging the discomfort of the reality around us. Because that's what we're taught and conditioned to do, and it's exactly what the systems that are built on profit and power rather than wellbeing want. And that is so important to be keeping in mind right now. Like our political system thrives on polarization and overwhelm and hate because when we are exhausted or blaming each other, then we're not zooming out to challenge the root issues. And when it comes to big food and big pharma, they profit when we blame our bodies and try to fix ourselves. They are the ones behind that message so that we are so distracted and focusing on ourselves that we're not questioning those narratives that are keeping us reliant on their solutions. And all of this keeps us stuck in that one place survival mode. That's when we are just stuck on that hamster wheel. We are too busy or too tired and too disconnected to notice that the real problem isn't us or each other. It is the system that we're caught in. So here is the huge shift: when you start to recognize your stress response patterns, you gain the power to use that energy or maybe lack of energy intentionally so that it becomes strategic instead of destructive. So let's dive into the signs of a stress response. See which one sounds most familiar lately, and it absolutely could be a mixture. And then we're gonna talk about how to use that in a way that is strategic and supporting you in helping you to be moving forward with positive change, even when the world around us may be feeling pretty chaotic and out of control. So the flight stress response, this is where you respond to stress by doing more. You're planning, fixing, perfecting Overcommitting, you probably feel exhausted, but you also can't slow down. You may want to speak up about what's going on right now, but you may feel afraid of saying the wrong thing. Perfectionism gets in the way a lot, and you may constantly be fantasizing about having a break or getting to relax, but something always is getting in the way. So what's happening in this situation is that your nervous system is trying to flee from what's feeling threatening, but it also feels like there are threats everywhere, and so it never feels safe to pause. And you also probably have impossibly high standards for yourself, which is also holding you back because you're overthinking and over analyzing about how to say something or which direction to go in instead of actually just taking action. And so you're staying busy, but feeling depleted and disconnected from what you actually care about. So here's how you can use this strategically. Pause, and just that alone, your brain is probably going to think about lots of reasons why you can't, and just know that pausing is going to feel uncomfortable, and that's okay. Because the flight stress response means that you have energy and drive, right? Your body is ready to mobilize, to run, but we wanna make sure that you're directing that energy towards things that actually matter and are going to support your energy instead of draining it. Otherwise, that's where you end up in that like tired but wired thing because you have that drive, but you're just exhausting yourself. So one thing that you can do is a time audit. Notice how you're filling your day. Just write down the different things that you're doing throughout the day. And when you have that list, look at it and notice how many of those things are giving you energy and feeling fulfilling versus how many of them are draining you. And then ask yourself, how many of these things are going to seem important a year from now, 10 years from now, or at the end of your life? How many are gonna seem important a week from now? How many of those things are aligned with your values and moving you forward towards the change that you want or the change that you think this world needs? And how many of those things are helping you to show up as your best self? Are you putting your oxygen mask on first? And also noticing where is fear of saying something wrong, preventing you from speaking out as an ally. If you are in that position of privilege, if you are in flight mode, you don't need to be doing more. You need to be doing what actually matters. And so just taking a moment to pause in the middle of all that urgency and making sure that the things that you are spending your time and energy on are actually important. You know, it always goes back to the things that are urgent are rarely important, and the things that are important are rarely urgent. Use this as an opportunity to prioritize and think about what really matters right now. If you are in fight mode, then you respond to stress by feeling irritable. You're feeling angry. Maybe you're argumentative online or you're snapping at people you love having a short fuse, cursing at the news, or maybe you are just silently stewing or directing that negativity or judgment towards yourself. So in this case, what's happening is that something you value? It could be safety, rest, fairness, autonomy, basic rights or necessities. Feel like they're being threatened. And so your body wants to protect you, but instead of challenging the systems that may be contributing to that, your fight response is directed towards people, individuals, or yourself. So the shift that you can make to use this strategically is that you can use this fire inside of you instead of fighting against something. Think about what are you fighting for. And channel that fire to have the courage to speak up for boundaries or to ask for support instead of people pleasing or feeling resentful, wishing that people were helping, but you haven't actually asked. Use that energy for a workout that helps you to feel strong and confident instead of judging or feeling frustrated about your own body. Notice where your frustration really stems from systems rather than yourself or other people. So looking at hustle culture that makes you think that you always need to be doing more so that you're feeling overextended and exhausted, or diet culture that has taught you to treat your body as the enemy rather than your biggest ally. And the one thing that is trying to protect you and to keep you safe. Notice how the news and social media are designed to steal your attention and to be inflammatory or leaders that have been elected because they are fueling polarization and hate. And then fight back by choosing to resist those things. Choose rest. Choose to nourish your body. Choose to look for the good news and the positive moments to balance out the heaviness of the state of our world and the news. Choose to see people as individual, unique humans rather than labels that have been dehumanized. Choose to meet anger with compassion and curiosity, and to see different perspectives as an opportunity to expand your viewpoint and to better understand someone rather than a threat. Turn that anger into advocacy, not division. And in a world where there is so much hate and division right now, make sure that you are choosing peace and compassion at least towards yourself because that is in your power. Now looking at the freeze or shutdown nervous system state. So this is where there's so much stress. Your reaction is to check out. You might scroll or eat, binge, drink, shut down. You may feel lazy or you can't find motivation to do the things you feel like you should be doing. You might feel hopeless or depressed or burned out. Uh, it might be hard to be concentrating or focusing on things and you may not be interested in or care about the things that you usually do or that you used to. What's happening in this state is that your nervous system is saying, this is too much right now. Your body is just trying to keep you safe by disconnecting from what feels really hard to face. So the way that you can use this strategically is to first be kind and gentle with yourself. Our society has tragically pathologized this nervous system state so that we call it lazy and think we just need to push through, or we try to fix it with a pill instead of seeing it for what it is, which is a really important message that something in your life physically, mentally, or emotionally, is feeling like too much. Know that you are not broken. You are not lazy. It's just a sign that you're overwhelmed and I guarantee that there is a really understandable reason you're feeling that way. And in this nervous system state, you can be a part of huge positive change in our world simply by seeing this nervous system state as an opportunity to welcome what your body is asking of you, which is to pause. This is your body asking you for support, comfort, nourishment, and you can give yourself permission to take something off your plate. And because this is a state of overwhelm, start with one small step. First, having compassion for yourself, and then choose one nourishing act today that supports your energy to signal to your body. I hear you, and we're going to get through this. That could be drinking water so that you don't feel like a withered flower. Taking a short walk to release some stress, spending a little time in nature for fresh air and peace and grounding. Making a nourishing meal to fuel your body with good energy, and if that sounds like a lot, just focusing on adding one vegetable to your day, or one good source of protein. Spend a little time connecting with someone or something that makes your heart happy and in the freezer shutdown, you may really not feel like being around people, but being around somebody who is very grounding and. It has positive energy can be so powerful for your nervous system, and so you always could come up with a short period of time asking, Hey, do you have a half an hour where you can meet for coffee and tea? Or maybe that just starts with a phone call or even a text message Give yourself permission to ask for help or write down something positive from your day or something that you're grateful for. Sometimes fighting for positive change means quietly leading by example, tending to your own needs and your nervous system. If everyone in our world did this and reacted to freeze or shutdown in this way, we would not have the current hate and polarization that is spreading like wildfire. So know that when you are giving yourself permission to slow down and find comfort, you are helping to create positive change. So, which of those nervous system states sounds familiar to you personally? I am feeling all of them. You know it. The state of our world is a lot and just every day it feels like there are hard, really frustrating things and it makes me feel heartbroken and sometimes like feeling like I am not able to make a difference or it makes me so angry, and all of those feelings are okay and normal to have. But being intentional and observing my immediate reaction to things and then deciding how I want to react moving forward is helping me to make sure that I am harnessing this frustration or the anger to speak out more. As an ally, I am in a position where I do have so much privilege and so I can use that to help to be. Busy in the right ways to speak out in the right ways, and also to remember that now more than ever, it is so important to not get caught up in that hustle culture and the society that will totally drain me of everything that I have if I let it and to choose when it's time to tune in to my own needs instead of feeling trapped in survival mode. We can pause. We can listen to what our body is telling us, and we can choose how to harness the stress we're feeling towards good. And so this chaotic time in our world, it could be your turning point. This could be the point where you stop blaming yourself, you stop trying to push through, and you start tending to what you actually need. Because you certainly are not the problem, and even the people around you are not the problem. The systems are, and you may hear me saying, the people around you are not a problem, and there may be certain individuals who are coming to mind that absolutely feel like the problem. However, it does still come down to these systems, right? Because there are leaders who have been chosen. Because people are in survival mode because they aren't feeling heard or seen or supported. And when they're in that state and hear a leader saying that they're going to help them, of course they're going to choose that person. And so it still does come down to that nervous system. We all share a nervous system. And that helps to understand why we are in the current state that we are, but it also helps us to see solutions moving forward that supports humanity and wellbeing for everybody. The moment that you begin to recognize your stress response, you also start to reclaim your power. We need systemic change, but the only way that we can move forward with that is by understanding how our nervous system states are contributing to where we are now and keeping us stuck. So think about which of the stress responses really hit home and sounded most familiar to you. And think about just one takeaway, one thing that you want to practice moving forward. And if you'd like a little support with that, I have a fun new option for you. So I have a two question little quiz designed to help to connect you with the free resource that I think would be the best fit for you based on how you are currently feeling and what kind of support you're looking for. I have a problem in that I just create more and more free resources and while that can be helpful, it also meant that it could be overwhelming choosing which one was right for you or where to start. And so my goal was to simplify that. So you just quickly answer those two questions and I'll point you to the resource that I think is the best fit. So I'll link to that in the show notes. Check it out, play around. It was surprisingly complicated to create such a simple quiz because of the conditional logic to direct you to the resource that I think would be a good fit. So play around and let me know what you think of it. Sending you so much love and positive vibes and energy. Cheers your inevitable health, happiness, and success.