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Finding Hope and Healing When the World Feels Heavy

Can I be honest with you? Lately, I’ve been feeling a heaviness that’s almost too much to hold. There has been so much loss, so much tragedy, and so much heartache all around us. Innocent children gone too soon. News stories of war, natural disasters, and murder that break your heart. People I care about hurting in ways that I can’t fix.

Have you felt it too?

It’s that deep ache that sits in your chest, the kind that makes you stare out the window and wonder how the world can just keep spinning when something so wrong has happened. Maybe you’ve felt angry, asking, “Why, God?” Or maybe you’ve gone numb, because feeling it all seems like too much.

Here’s something that’s important to remember: our brains aren’t wired to take in this much loss all at once. Years ago, people would only know about the tragedies happening in their own town or community. Today, we scroll through news, social media, and headlines — and we’re suddenly carrying grief for dozens of families we’ve never met. It’s no wonder our emotions and nervous system feel out of control.

Here’s the thing — grief, anger, and confusion are part of being human. And as women, as caregivers, as people who love deeply, sometimes we hold more pain than we know what to do with. But here’s the good news: we don’t have to hold it all alone.

Today, I want to share what I do when the world feels unbearable — the same steps I use to process my own feelings and help others through their pain. These aren’t quick fixes, and they won’t erase the sadness overnight, but they can give you a way forward when you feel stuck.

So take a deep breath, grab a warm beverage if you can, and let’s talk about how to walk through this together — one step at a time.

Step 1: Name What You’re Feeling

The first step is simple but powerful: name what’s happening inside of you.

We often try to be strong and “hold it together,” but feelings don’t just go away because we ignore them. They wait until we’re ready to face them — or they bubble up in other ways.

So pause for a moment. Take a deep breath. And ask yourself:

  • What am I feeling right now?
  • Where do I feel it in my body — a lump in my throat, a heaviness in my chest, a knot in my stomach?
  • Can I name it — sadness, grief, anger, fear, hopelessness?

Naming your feelings is the first step to letting them move through you instead of getting stuck.

Scripture to Hold Onto:
“The Lord is close to the brokenhearted and saves those who are crushed in spirit.” — Psalm 34:18

Step 2: Let Yourself Feel It

This one isn’t easy. But it is so important.

Let yourself cry. Let yourself grieve. Write about what hurts. Pray about what’s confusing. Don’t rush yourself or tell yourself to “be over it already.” There’s no time limit to process grief.

Try This: Set a timer for 10 minutes and write everything you’re feeling — messy, unfiltered, no holding back. When you’re done, pray over what you wrote and ask God to sit with you in the middle of it.

Step 3: Separate Your Thoughts From the Facts

One of the most helpful things I teach in my coaching framework is to separate what actually happened from the story you’re telling yourself about it.

The facts are the things that could be proven in a court of law. Everything else is your thoughts about what happened. The thoughts we have are what actually cause our suffering and pain — not the event itself.

For example:

  • Fact: My granddaughter’s friend was killed in a crash.
  • Thought: This should not have happened. It feels so unfair.

When we can see the difference, we can understand where some of the pain is coming from — not just from the loss itself, but from the thoughts and questions that swirl around it.

Step 4: Bring It to God

Once you’ve named and felt your emotions, bring them to the One who loves you most.

You could pray something like:

“Lord, this hurts so much. My heart has been shattered. I feel helpless, hopeless, and confused. Please be with me in this pain and remind me that You’re here, even when I don’t understand why this happened.”

Scripture to Hold Onto:
“Cast all your anxiety on Him because He cares for you.” — 1 Peter 5:7

Step 5: Take One Small Step Forward

After you’ve sat with your feelings, even just for a little while, ask yourself:

  • What is one small thing I can do today to care for my heart?
  • What is one step that would bring a little bit of light into this darkness?

Maybe it’s taking a walk, calling a trusted friend, listening to worship music, logging out of social media, or simply creating something with your hands. You don’t have to figure it all out — just take one step.

How to Be There for Someone Else

If someone you love is going through grief, you don’t have to have the perfect words. Here are a few simple, loving ways to show up:

  • Just be there. Your presence is often more comforting than any advice.
  • Offer practical help. Drop off dinner, send a card, or take care of a small task for them.
  • Listen without rushing them. Let them cry, sit in silence, or share memories.
  • Pray for them and with them. Even a short prayer can be a lifeline.

When It Feels Too Heavy

Sometimes grief becomes more than we can carry on our own. If you notice you’re angry all the time, feeling numb, or struggling with hopelessness, don’t stay there by yourself. Talk to a trusted friend, a pastor, or a counselor. And if you need someone to listen and walk alongside you, you can always reach out to me.

Scripture to Hold Onto:
“Come to me, all you who are weary and burdened, and I will give you rest.” — Matthew 11:28

A Final Word

Grief isn’t something you just “get over.” It takes time, and the process can be messy. But God promises to be near to the brokenhearted, and He promises to carry you through.

“Life is short. Live it to the fullest. Appreciate every moment, every hour, every day, because in the blink of an eye it may all be over.” ~ Emma Heming Willis quoting Bruce Willis in her new book The Unexpected Journey: Finding Strength, Hope, and Yourself on the Caregiving Path

Take today one moment at a time. Name your feelings. Let yourself cry. Talk to God. And when you’re ready, take one small, kind step forward. You are not alone.

If this post spoke to something deep in you, I’d love to walk alongside you as you process what’s on your heart. You don’t have to carry all of this alone. Join my email community for weekly encouragement, practical tools, and faith-filled reminders to help you heal and grow — or, if you’re ready for more personal support, reach out to me about coaching. Together, we can create space for you to breathe again and take the next step toward peace.