Overwhelmed?
How to handle it all.
When things get out of control, when uncertainty seems to greet us where ever we turn, it’s easy to become overwhelmed. It’s easy to get swept up in the news, in the numbers, in the symptoms, in the isolation. It’s easy to move into panic-mode.
We like to think we can handle a crisis. We want to be the ones that people can count on. How do you do that when the bad news is overwhelming in its breadth and depth?
Start with an Intention.
Intentions are powerful. Setting an intention only takes a moment and helps you focus. In the face of this crisis, if you could stand outside yourself, and really see yourself, who do you want to be for your family, your friends, your community?
It doesn’t mean you need to save the world. Maybe it’s about keeping your family safe. Maybe it’s just being the voice of reason, being a good example, being calm when others aren’t.
Setting an intention also means you’re not doing “this” alone. You’re inviting in the energy of others who are setting similar intentions. You’re inviting in the Universe who has a lot better ideas than our friend Panic has.
Be here now.
Last night, I got caught up in worst-case-scenario thinking and slipped down the rabbit hole. Once I got going, I found it hard to come back.
I brought my attention back into the room. I was in my living room (watching Outlander). My husband was in the family room (watching Trailer Park Boys). 🙂
I reminded myself that I’m in my home. I’m safe. In this moment, all is well. Yes, there’s stuff going on “out there”, but in here, right now, things are okay. In fact, they are not much different than they were one or two weeks ago.
Then I used these simple tools that you can also use when you find yourself going down the rabbit hole.
5, 4, 3, 2, 1
5. Look around for five things you can see and say them. I see a book. I see blanket. I see a lamp …
4. Notice 4 things you feel touching your body. I feel my socks around my feet. I feel my hands rubbing together. I feel the couch I’m sitting on. I feel air on the back of my throat.
3. Listen for 3 sounds. I hear the furnace coming on. I hear Bubbles saying “Decent.” (a Trailer Park Boys thing). I hear an owl hooting outside.
2. Smell two things. I smell my camomile tea. I smell my clean pajamas.
1. Taste – I taste the dried mangos I just ate.
I’m back in the room. I can take a deep breath again.
Loving Kindness
This is another simple practice. There are many versions of this and you can google it, but this is what I use. Sitting quietly with myself, I repeat as many times as needed:
May I be happy
May I be well
May I be safe
May I be peaceful and at ease
Then you go outwards, thinking of a single person and repeat.
May you be happy
May you be well
May you be safe
May you be peaceful and at ease.
Then, you may want to include your neighborhood, your friends, your city, the world, etc.
May we be happy
May we be well
May we be safe
May we be peaceful and at ease.
Check in. How do you feel? Repeat as needed.
What's in your control?
Ask yourself … Is what I’m worrying about within my control? If not, turn back towards yourself and ask yourself, “What is within my control in this situation?” Then focus on that. Notice how different your body feels when you make that shift.
Can you fix the economy? Does worrying about the economy help you solve the problems of the economy? Or does it waste your energy as you loop around and around? Does worry about the economy, which is “out there” help you work on the things you need to do? Or does it lead to wasted afternoons and sleepless nights?
What can you change? You can change what you think about, which will change how you feel, which will change how you spend your time, which will move your closer towards what you do want.
A silver lining.
We’re human. We’re going to have our moments. It’s not a bad thing to feel it all. The problem is staying there. It’s not about denying, it’s about functioning.
Amidst all this chaos, there might be a silver lining. We all have an opportunity to glimpse those strong, wise parts of ourselves . What else can those parts do?
You are capable of more than you know.
