Remaining Centered in Tumultuous Times

The question that comes to us most frequently is “How can I possibly keep myself together when so much around me feels chaotic and even threatening? Keeping yourself together means controlling what’s yours to influence, your mind, your body, your spirit and being present for those close to you.

Here are some suggestions:

• Practice Mindfulness and Present-Moment Awareness:
  Engage in mindfulness exercises to anchor yourself in the present. Techniques like the 5-4-3-2-1 method involve acknowledging five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This sensory awareness helps divert attention from stressors, fosters a sense of calm, and helps you feel grounded.

• Limit Exposure to Stress-Inducing Information:
  While staying informed is important, constant exposure to distressing news can heighten anxiety. Allocate specific times to check updates and avoid continuous monitoring to prevent becoming overwhelmed.

• Establish a Daily Check-In Routine:
  Set aside time each day to assess your emotional state. Reflecting on your feelings can enhance self-awareness and enable proactive stress management. 

• Engage in Soothing Activities: Participate in tasks that promote relaxation, such as deep breathing exercises, progressive muscle relaxation, or guided imagery. These activities can activate the body's relaxation response, reducing stress levels.

• Seek and Offer Social Support:
  Connecting with others provides reassurance and a sense of belonging. Sharing experiences and offering support can alleviate feelings of isolation and stress.

• Reframe Negative Thoughts:
  Practice cognitive restructuring by challenging and replacing negative thoughts with more balanced perspectives. This approach can reduce the impact of stressors and promote a more positive outlook.

• Incorporate Physical Activity:
  Regular exercise can alleviate tension and improve mood. Activities like walking, yoga, or stretching can serve as effective stress relievers.

• Making a small contribution - Taking any action in alignment with your value system can also reduce fretfulness and increase your sense of belonging –as opposed to withdrawing from the current life surrounding you.

Implementing any of  these strategies can enhance resilience and provide stability during challenging times. The best you can do is keep these suggestions nearby- even considering just one, can shift your mood.