What can we do when the world feels like it’s falling apart?

Humans are creatures of habit. Most of us like things to be orderly, familiar and to “make sense.” We get used to our routines, they can provide comfort and give a sense of control. What happens when a crisis occurs, and life doesn’t make sense, and everyone around us, including the media, begins speculating on grim outcomes? What if there are no immediate answers and we are faced with many unknowns, trying to cope with a new normal, even if for only a short period of time?
 
One of the most effective ways for overcoming overwhelm and frightening feelings of insecurity and loss of control is to settle into the space of unknowing with a gentle acceptance. Get to know it, honor it, accept it.  Settle in to a mindfulness practice that keeps you grounded in the present moment, not worrying about what might happen in the future, because none of us truly knows the future. When we awaken to a greater force, one that forgoes our external experiences and relies on the resiliency and strength of who we truly are at our core, we can find compassion, faith, love and hopefulness.
 
Where to begin?

1. Stop scaring yourself with your own thoughts. Limit your exposure to television and social media. The drama and fear being circulated through these channels keeps our cortisol levels high. High levels of cortisol for a prolonged period of time creates a flight or fight response in the body, creating stomach upset, headaches, body aches, and sleeplessness. Neuroscientists have found that when we stay in this heightened state of fear, our bodies and our brains become addicted to the stress hormones. When this happens, we begin to crave more and will seek out ways to satisfy this craving. Become more aware of your body and your emotions and monitor the time spent on these platforms. A little goes a long way.
2. Get outside. Take a walk. Play in the backyard. Try a walking meditation.  Start by focusing your gaze, lowered to the ground, a few feet in front of you. Begin slowly and rhythmically walking in a circle or some pattern of your choice, focusing on your breath. The key here is to walk very slowly, which will automatically slow down your thoughts and help you become more present and calm. Try this for 10 or more minutes at a time. If you live someplace warm, go barefoot and become grounded with the earth. Nature has a beautiful way of healing us and reminding us we are connected to mother earth.
3. Sit quietly and become more present in the moment. Practice a mantra or affirmation as you remind yourself you are safe and well in this very moment. Notice the stillness, your breath, the warmth of the blanket you have draped over your legs. Focus your attention on the cup of tea or coffee you are drinking; the flavor, the warmth, the cup and how it feels in your hand. Look out the window and take the time to examine the leaves, the flowers budding, the birds, all the miracles of spring coming to life. Get lost in those visuals and notice how you become more at ease, maybe even hopeful.
4. Begin a simple meditation practice. Sit in a quiet space. Find a comfortable seated position. Close your eyes and bring your awareness to your breath. Begin counting, slowly, each inhale and exhale. When you reach ten, begin counting backwards. Repeat for 5 minutes or more. This is a simple way to keep your mind from wandering and focus on one simple act; your breath.
5. Write down your thoughts. Journaling promotes self-knowledge, decreases stress and can facilitate emotional healing as you improve self-awareness. It also provides a creative outlet that many of us may not have otherwise. You can begin by asking yourself “how am I feeling in this present moment?” Let the words flow, no need to worry about perfect grammar or sentence structure, just get your thoughts down on the paper. You may find you have feelings of sadness, anxiety, fear, loss of control and a variety of other emotions that are welled up inside. All of these feelings and thoughts are normal, especially as we have a collective worry on such a global scale. Writing can be very cathartic as you document your experiences you will learn even more about yourself in the process. Journaling is a safe way for us to express what’s on our minds and helps us get and stay healthy through listening to our inner desires and needs.
6. Create a gratitude jar. In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps us feel more positive emotions and appreciate good experiences, which in turn improves our mindset and our health. Gratitude also boosts our immune system, decreases depression and can help us sleep better at night by focusing on positive thoughts and experiences. Use a mason jar or any other container (or journal) to hold your special messages of gratitude. Write on pieces of paper all the things you are grateful for in this moment and place them in your jar. It can be as simple as the breakfast you made this morning, the person who smiled and held the door open for you at the store, a friend’s phone call, a good idea that spontaneously came to mind, or your dog or cat sitting on your lap. Whatever it is, large or small, there is always something to be grateful for if you stop and pay attention. When you are feeling down or need a little pick me up, reach into your jar and read your gratitude message.
7. Don’t underestimate the power of positivity. Pay attention to your conversations and notice when you or others are focusing on the negative. Stay on course with more positivity by inserting all the good things that are happening into your conversations. Try not to rehash the same statistics and news sound bites. While it’s important to stay informed, focusing all of your attention and conversations on the bad news creates more anxiety, stress and fear in yourself and others. Look for the silver lining in the news. Notice how families and friends are spending more time together either in person or online. There is a collective awakening to how disconnected we’ve become and we are rising to the challenge to work together as we care for our neighbors and our community as a whole. There is a pause in the frenetic pace many of us have become accustomed to living. We are slowing down, having more meaningful conversations and resting. Mother earth is beginning to heal as we see pollution levels decrease. There is less traffic noise and we can hear more birds and nature sounds on our walks.
8. Now is the time to reconnect with family, your community and yourself! Pick up the phone, check in on people, be the light and calm in someone’s life who may be struggling. It will make them and you feel more at ease, loved and cared for. Make a point of checking in regularly with your children. Even the youngest of kids that aren’t able to fully understand what is transpiring in the world, are picking up on our energy and taking cues from us. Fear is a highly contagious emotion. Spend some extra time listening and asking questions of your children so they feel heard and you can ease their anxiety.
9. Try something new and create something new. Developing new thoughts and behaviors creates new results. Keep your energy up; limit toxic habits, people and chronic self-defeating thought patterns with a daily practice of gratitude and positivity.  Day dream more. Fantasize on what you’d like to create for your life in the coming days or months. Take the time to explore your passions and find your deeper purpose. Acknowledge the good and the bad of the day, recognizing that the obstacles you are facing may be guiding you in an even better direction. Now that is something to be grateful for and focus on.
10. Become more vulnerable and ask for help when you need it. We are in the middle of a massive experiment in collective vulnerability. Fear can bring out the worst in us as we grapple with difficult unexpressed emotions. To be brave is to ask for help when we feel overwhelmed and need a helping hand or a shoulder to lean on. Now is the time to be our bravest selves, to admit we don’t have all the answers, some things are out of our control and we need each other.  Let’s try to practice more patience, lend an ear and a helping hand, when possible, for those that need us most.

I hope you will share this article with those you love and care about who may be struggling. To find more articles on meditation, mindfulness, self-empowerment and building resiliency in difficult times, visit www.PeaceandPear.com . May each of us work towards spreading more peace, love and calm.  Stay well.

Peace, love and pear!
Christine Porter