06/15/2020
FINDING OUR WAY OUT OF THE STORM
"Keep going. Difficult roads often lead to beautiful destinations." - Zig Zigler
These have been a couple of really hard months.The COVID-19 pandemic really turned our lives upside down didn't it? Before I get into my topic for this week, I just wanted to check in with everyone: How is everyone doing? Are you alright?
I was listening to a mindset hack from one of my favorite instructors and it got me thinking about the topic of mental fatigue and how we can train our minds to become more resilient in times of trouble.
I don't know about you, but we have had a lot thrown at us in these past few months, and it has caused some serious mental fatigue. The pandemic, the political climate, the fear and anxiety caused just from watching or reading the news.... sound familiar? Can you relate? Do you feel mentally exhausted? You're not alone. Many of us are having those same feelings.
Some people have a natural positive outlook on life, and live by the creed "this too shall pass" or "don't worry, be happy". Some, struggle to transition back to their normal habits. I have heard from many individuals who say that they feel like they have post-traumatic stress syndrome or disorder from these months of self-isolation and the current emotional climate we are all experiencing. Trauma looks different for all of us and stress is an inevitable factor of life, but stress can also lead to transformation.
As the world begins to open back up and we get back to living our "new normal", how can we "combat" negative thoughts, mental fatigue and the anxiety that many of us are feeling? How can we develop mental resilience that will help us deal with the current and future difficulties that come our way? Practice, Practice, Practice. Science has shown that building mental resilience can assist us with stress, anxiety, self-doubt and mental fatigue.There are certain steps we can take to train our brains to be resilient:
1. GET REAL WITH YOURSELF: Acknowledge how you are truly feeling. It is OK to not be OK. Many of us find it helpful to write about how we are feeling. Writing things down helps the brain to process, and can be a very relaxing, productive activity. Questions you can ask yourself: How have these events affected me? Who can I turn to for support in working through my feelings (pastor, friend, coach, counselor, etc)? What has made me feel better when I feel stress?
2. DEVELOP POSITIVE HABITS: Meditation, exercise, and healthy eating are great ways to aid our bodies and our minds in developing positive outcome. Practicing Yoga and Meditation helps to build endurance, keeps the mind sharp and helps to improve mental health.
3. DISTRACT YOURSELF FROM NEGATIVE THOUGHTS: When I start to feel or hear negative thoughts developing, I put up a literal stop sign in my mind. I visualize a traffic stop sign. I follow that visualization by either listening to music, taking a walk, or picturing myself in a calming environment.
Here is what a visualization exercise looks like to me: I feel those pesky negative thoughts coming on, so I close my eyes and picture a STOP sign in my mind. I hear myself verbally say the word STOP and see the red sign with the bold white letters apear before me. I stand still and listen as all of the distracting "mental noise" is swallowed up by a vacuum, and only still, peaceful quiet remains. As I sit in silence, I envision my body moving in the opposite direction of the STOP sign, and head towards the beach, removing my shoes, feeling the fine sand on my toes, and the warm rays of the sun on my skin. I listen to the waves of the ocean crashing against the shoreline, and feel the caress of a gentle breeze. As I reach down to touch the soft, comfortable beach chair, I take a seat and open my book to read. I am in my happy place.
If you tried this exercise in your mind, did you find it helpful or relaxing? This exercise can be adapted to fit any scenario or positive memory that brings you joy. As you begin to make this a habit, it will become easier and easier to do.
4. FIND THINGS THAT GIVE YOU MEANING: It's difficult to stay negative when you are focusing on things that give your life meaning. Take the time to embrace your talents and special gifts; Connect with friends and family on a regular basis; Help others by being a listening ear, making a meal, planting a garden, maybe reading to someone over the phone or via Zoom, Skype, Face Time, etc; and set some goals. Goal-setting gives us something to look forward to, with action steps to help us reach the desired outcome.
My challenge to you: Find what gives you joy and do it! Throw a virtual zoom party with friends and family; make a special dinner and dress up for the occasion; put on your favorite music and sing along at the top of your voice; whatever you do, make it fun and remember that there are so many great things in life to celebrate and appreciate.
Practice the above steps any time you feel negativity affecting you, and write down the changes you see happening in your life.
Information in post inspired by the following resources:
American Psychological Association, NLP Global Training and Positive Psychology website
