Finding Hope and Strength in Heavy Times
The news has been heavy lately. Violence, tragedy, and loss remind us how fragile life is. It’s normal to feel the weight of it all — sadness, exhaustion, anxiety, even sleepless nights.
In Lamentations 3:19–24, the writer captures this shift from despair to hope:
“I remember my affliction and my wandering,
the bitterness and the gall.
I well remember them,
and my soul is downcast within me.
Yet this I call to mind
and therefore I have hope:
Because of the Lord’s great love we are not consumed,
for his compassions never fail.
They are new every morning;
great is your faithfulness.
I say to myself, ‘The Lord is my portion;
therefore I will wait for him.’” (NIV)
Even in times of grief and fear, we can hold onto the truth that God’s love never fails and His mercies are new every morning. That doesn’t erase the pain, but it gives us a steady anchor when the world feels unstable. This verse has given me hope in times of personal loss and anxiety, as well as when the world around me seems to be utter chaos.
Practical Ways to Care for Your Body + Mind
While faith gives us hope, it’s also important to care for our physical bodies when stress feels overwhelming. Exercise and nutrition aren’t just about fitness goals — they’re tools to regulate our emotions, support energy, and strengthen resilience.
Here are a few practical steps:
1. Move to Release Stress
Low-intensity cardio (like walking, cycling, or rowing) helps regulate cortisol, the stress hormone.
Strength training provides a constructive outlet for anxious energy and builds confidence.
Even 10 minutes of movement can shift your mood and give your mind a reset. Try stretching in the morning and before bed, or an afternoon walk.
2. Build Rhythms of Rest Through Nutrition
Your food choices impact mood and sleep more than you may realize:
Protein (especially at breakfast) helps stabilize blood sugar and supports neurotransmitters linked to calmness.
Complex carbs in the evening (like oats, quinoa, or sweet potatoes) help produce serotonin and melatonin, supporting better sleep.
Healthy fats (avocados, nuts, olive oil) regulate hormones that influence mood and energy and help with brain fog.
Don’t underestimate hydration — dehydration often worsens fatigue and irritability. If water doesn’t sound good, try a relaxing herbal tea or your favorite electrolyte flavor - mine is Watermelon LMNT.
3. Create Anchors in Your Day
When the world feels out of control, small routines can bring stability:
Start your morning with prayer, journaling, or a few minutes of deep breathing. Or do all 3!
Schedule workouts or walks as non-negotiable appointments with yourself. You can always re-schedule them, but they are more likely to get done if they are already in the calendar.
Prep balanced meals or snacks ahead of time so your body gets consistent fuel. That way when you’re feeling sad or stressed you have something nourishing on hand. Sugar and processed foods WILL make you feel better short-term but worse afterwards.
Feel What You Feel…But Don’t Stay Stuck
It’s okay to feel sad, tired, or overwhelmed in hard times. But you don’t have to stay stuck there. Reach out to a friend, a coach, even someone on IG you follow - human connection is healing. By leaning into faith, moving your body, and nourishing yourself with good food, you can find strength and peace that carries you forward — even when the world feels heavy.
“Because of the Lord’s great love we are not consumed, for his compassions never fail. They are new every morning; great is your faithfulness.” (Lamentations 3:22–23)
