Are you struggling to make sense of the world right now? Trying to find meaning in a world where the norms you have relied on no longer seem to be operational? A world where violence and destruction dominates the news cycle.
For many of us global news is compounded by tough personal news. Someone you love just got a scary diagnosis, or perhaps, your spouse/partner is about to lose their job because of downsizing. Your aging parent (who used to be your primary cheer leader) all of sudden got really needy while your college freshman is at risk of losing their full ride scholarship? If this resonates, read on for a few strategies to help you find steadiness in your storm.
A lot of people are limiting social media and not watching the news anymore because it is just too depressing and anxiety provoking. While this can be a helpful strategy, we do all hear enough of the news to know, it’s really bad. It’s bad in an unprecedented way.
And this is compounded when you have your own personal, family, and professional issues to navigate. Inevitably, all these inputs evoke a range of intense feelings. Fear, anxiety, despair, and rage, to name just a few common emotional responses.
When faced with emotionally overwhelming stimuli, AND when you have to be the “grown up” who takes care of people who are counting on you it’s more important than ever to stay steady.
Here are some strategies you might want to try:
Visualize distressing emotions as storm clouds that pass overhead. Clouds always eventually move through, they might drop some rain, even torrential rain, but clouds pass. Close your eyes and just let the feelings pass through. You don’t have to hang on to these emotions. Emotions are simply that, emotions that pass through.
Breathe. Yes, remember to breathe. When we get scared or angry, we often hold our breath or take shallow breaths. It’s amazing how powerful it can be to take some deep breaths. Fill your lungs with fresh air and imagine taking in calming strength. As you slowly release your breath, visualize letting go of all your anxiety, worry, and rage. The physical act of intentionally breathing deep and slow will help reset your nervous system and bring you a measure of emotional peace.
Seek the presence of someone who has a calming influence on you. Find someone you can simply “be with.” Find that person who makes you feel steady. It might be an elderly person, a toddler, your neighbor, or a therapist. There are those individuals who through their own inner calmness have that contagion effect. Soak it in.
Until next time….
