How to Stay Healthy When the World Feels Overwhelming

Some days, I wake up feeling lucky. I have a good family and support system. I have a job I care about. I have a home, food, and people who love me. And yet, even with all of that, I sometimes forget to feel grateful. Some days, the weight of the world feels immense. 

How can we fit it all in?  There was a dance performance in Missoula once that made me giggle and think about this. The wonderful, local, Bare Bait Dance company did a holiday show where two moms were trying to do yoga, read a self-help book, iron (I never iron), wrap presents (my dad was an expert; I go for speed, not accuracy), learn a new language, and cook a new recipe—all at the same time. And this was probably after a work shift. I saw myself in that moment. Maybe you do, too.

When life is overwhelming, even small things can help. Maybe one of these will work for you today. Maybe another will tomorrow. Maybe just reading this reminds you that you're not alone.

1. Start the Day Differently

Before grabbing your phone or turning on the news, try something else first. Sit quietly for a minute. Breathe. Step outside. Stretch. Drink a glass of water. The world will still be there when you're ready for it, but you get to choose how you enter the day.

2. Move Your Body (Even Just for a Song)

Put on a song—any song—and dance hard for five minutes. Shake out the stress. Jump around. Beat a drum. Clap your hands. Move in a way that breaks the tension, that reminds you you're alive.   

3. Nature is Medicine

Step outside, even for a few minutes. Breathe the air. Let the sun touch your face, or nature prance. Trees don’t rush.. Let nature remind you that the world is still turning, and you are part of it.

4. Connect (Even When You Don’t Feel Like It)

Call a friend. Hug someone you love. (Better yet a 20 second hug- my kid Cole taught me that!) Check in on a neighbor. Even a small moment of connection—eye contact, a kind word—can shift your whole day. 

6. Sleep is the Best Medicine- really-  the best of the best of the best!  

When the world feels crazy, rest can be the reset button we need. Prioritize it. No caffeine after noon, no doom-scrolling before bed, and if you wake up in the middle of the night, try deep breathing instead of reaching for your phone. A rested body and mind handle stress so much better.

7. Gratitude (Even When It’s Hard)

When everything feels heavy, try to name one thing, just one, that’s good. A cup of tea. A warm blanket. A deep breath. Gratitude isn’t about ignoring the hard stuff—it’s about remembering that the hard stuff isn’t everything.

SO…..If these resonate with you try one. Just one. Healing isn’t about doing everything perfectly—it’s about finding what helps, even a little, and starting there. You know what is best for you.

I am so excited about the new therapy team we have created at Inner Journey Healthcare. If you feel you need a therapist, please reach out!!  Our space is coming together slowly, but with passion-driven people.  Hoping more services are ready soon!                                                                  

Peace

Dr Joey

(Full admission: I am a storyteller at heart, a common sense before anything medical doc, and use chat GPT sometimes to put my thoughts and stories into words!)

Gosh another one: Be creative.  Find what works for you. Paint, write, build something, or move in a way that feels freeing. Creativity helps us process, express, and reconnect with ourselves and others. There is no right way—just your way.   Believe me…. Joey and dragonfly art….. and I am not a selfie photo expert either- no judgement though!