by Beth Inglish
The news cycles don’t stop. The Epstein files are everywhere. I can feel it in my body.
As a survivor of sexual abuse and someone who lives with complex PTSD, there are moments when the collective noise feels heavy. Not just emotionally, but physically. My nervous system reacts before my mind even catches up. My breath shallows. My thoughts speed up. My energy shifts.
And I know I’m not the only one feeling this.
The nervous system doesn’t lie. Energy doesn’t lie. When globally and collectively there are things happening that activate our threat response, our bodies respond whether we want them to or not. Cortisol rises. Focus drops. Sleep changes. We feel on edge without always understanding why.
Living in a constant state of threat is exhausting, and over time, it takes a toll on our health.
This is why I paint.
Painting has always been the place where my nervous system settles. It brings me back into the present moment, back into my body, back into something that feels safe and real. Creating art isn’t about escaping life for me. It’s about grounding inside it.
Safety is the work.
And sometimes that work is smaller than we think.
Three minutes at a time.
Long, slow breaths while sitting in traffic.
Breathing between paragraphs when what you’re reading feels heavy.
Breathing while moving clothes from the washer to the dryer.
Breathing when your mind starts spinning faster than your body can keep up.
Breathe then.
Our minds are powerful. Whatever we focus on, we experience in our bodies. If we stay locked in threat, the body stays locked in threat too.
So the question becomes: what are we practicing instead?
This isn’t about perfection. It’s about awareness.
When you notice yourself talking too fast, breathe.
When your chest tightens, breathe.
When your thoughts start racing, breathe.
Before you do anything else, come back to the present moment through your breath.
Because this is the work.
Not waiting for life to calm down. Not escaping somewhere else. Not hoping the world gets quieter before you do.
Regulation happens in the middle of real life.
In the car.
In the kitchen.
In the pause between one thing and the next.
Creating safety for yourself is how your nervous system begins to soften. And when the nervous system softens, the body can rest. When the body rests, healing becomes possible.
We are all feeling something right now. The body responds to what’s happening around us.
The goal isn’t to avoid feeling. The goal is to create small moments of safety inside what you’re feeling.
Three minutes at a time.
30 Seconds with Beth
Pause wherever you are.
Place one hand on your chest and one on your stomach.
Take a slow breath in for four counts.
Hold for four.
Exhale slowly for six.
Repeat three times.
Now ask yourself:
What is one small thing I can do in the next three minutes to help my body feel safer?
Let the answer be simple.
Sometimes the next breath is enough.
About The Author
Beth Inglish is an artist, leader, and transformational speaker who creates spaces where people feel seen, supported, and invited to grow. Through her abstract paintings and keynote experiences, she helps people reconnect to themselves, regulate their nervous systems, and move forward with clarity and confidence. Her work blends creativity, emotional intelligence, and storytelling to create meaningful moments of reflection and change. Whether on stage or in the studio, Beth focuses on helping people feel grounded, aware, and empowered in their lives. Visit her online gallery to explore her work and learn more about the stories behind each piece.
