When Things are Unknown
I recently went for a run and could feel the anxiety I didn’t even know I was carrying begin to surface. The influx of information I’ve been receiving for the last few weeks weighing on me and beginning to eat away at my sense of peace. There are elements of trauma that we are all experiencing during this time. Trauma, in different degrees, takes place when, 1) something happens or is happening that we weren’t expecting, and 2) we feel a sense of uncertainty and /or our safety is threatened. The important thing to remember about trauma is that it isn’t about the situation itself but it’s how you respond to it. Self-care and others-care is so important right now in the midst of unknowns, to rally to care well more than ever. Here are a few ways to steward your heart, mind, and body during this time; some ways to show love, care, and kindness to yourself and others.
Limit exposure to news and conversations. This is an information-gathering time, however, know when the tipping point is within yourself. If talking about things and reading the news is helping you get a gameplan, fine. If it is leading you to feeling anxious or panic-stricken, set some boundaries for yourself.
Don’t forget to breathe or try a relaxation exercise. Imagine your abdomen and lungs moving out together as you inhale, and slowly falling together as your exhale. Breathing from our belly signifies to our body that we are safe. Breathing from our chest (which we do under stress) reinforces to our body that it can’t relax. Breath work can be a regulating force for the central nervous system, bringing calmness in just a few moments. Another exercise you can try is to imagine all the energy in your body going to your feet. Feel your feet get heavy then imagine the stress and anxiety shooting out your toes. Then, imagine and see your mind and heart feeling light and open.
Surrond yourself with what grounds you and helps you feel safe. For me this is music, incense, hugging my children, petting my dog, walking barefoot outside, feeling soil in my hands, having a glass of wine with friends, watching a funny movie, cooking food with love, and sipping tea. My brother recently told me he wrote himself a letter containing 5 truths he didn’t want to forget. I thought this was a great idea. Just the act of writing things can be cathartic, but seeing what you’ve written on a daily basis can help with the remembering.
Stay in the moment. One of the reasons this is so stressful is because we don’t know how to plan. Practice being mindful of when your thoughts contain too many “what ifs” that can lead to anxiety. Be careful what thoughts you are feeding.
Push yourself to stay connected. It’s easy to isolate but we need others more than ever right now, and they need us. Reach out to your sources of light and support to remind you of what helps you feel settled.
Do something that helps you feel empowered and helpful. If there’s ever been a time to come together as a community, this is the time. There are many groups of people that need help right now. Find an organization you can work with that is helping these groups and volunteer money, your time, or goods/items. Helping others in tangible ways not only helps them but gives you a sense of being able to do something concrete.
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