6 Mindful Tips in Times of Crisis
This week I'm diving into my 6 mindful tips in times of crisis in hopes to spread some mindfulness, love, and support. Let's come together, be here in this online space, and help one another through an unknown, uncomfortable, and difficult time.
Step 1: ROUTINE⠀⠀⠀⠀⠀⠀⠀⠀⠀
Keep up your routine! For many of us, maybe school is canceled, maybe you are urged to work from home. Maybe your routine is interrupted, which often times triggers stress. Stick to the basics. Brush your teeth, take a shower, call your loved ones, eat your regular foods, meditate, stretch, journal, do what you might do if today we're like any other day.
Step 2: KEEP A MOOD JOURNAL
Keeping a journal specifically for your mood is a way for you to mindfully check in with yourself instead of having your thoughts run wild in your mind. You can download an app, use notes on your phone, or directly on paper. You can check in with yourself by using a scale. On a scale of 1-10, how is your anxiety, anger, guilt, numbness, calmness? Make this practice one of curiosity instead of judgement. Be aware. Be curious. Practice self-validation. Honor the collective energy that’s happening right now. Take note and leave it at that.
Step 3: CONNECT SOCIALLY
Though the world is in a state of isolation, you do not have to isolate yourself from your support system. Yes, in-person connection is limited, for good reason. However, you can still turn up the connection and vulnerability virtually! If your support system is lacking, hop onto instagram! Connect with your therapist virtually! Facetime your family and/or friends! Social distancing might trigger us into isolation and that’s not health promoting.
Step 4: BREATHE
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The simple act of BREATHING, y'all. Breathe in as deep as you can. Now, do an *extra GULP* at the end. It immediately causes release and relaxation. When we send signals to our body that we are relaxed, we let our bodies know that we are SAFE. If your mind is running a million miles an hour, do that extra gulp. Tell your body you are okay and safe, right now, in this moment.⠀⠀⠀
Step 5: SET BOUNDARIES AROUND MEDIA CONSUMPTION
Often times, overuse of media can lead to catastrophizing and future tripping. Setting boundaries with how much you consume information from the media can help keep us in the present. Unfortunately, you need to decide this boundary for yourself, there’s no objective rule. Analyze how it FEELS when YOU watch media coverage. Ask yourself, how does it feel when I read this article? If it’s bringing up uncomfortable emotions, I suggest just sticking to one media source and limit the time you watch, listen or read. Maintain your routine, recognize your emotions, and take note. It's good and okay to stay informed, but recognize how you feel and if you may be going overboard.⠀
Step 6: SELF-VALIDATE⠀
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IT IS OKAY TO FEEL THIS.⠀⠀⠀⠀⠀⠀⠀⠀⠀
MY FEELINGS MATTER.⠀⠀⠀⠀⠀⠀⠀⠀⠀
MY FEELINGS ARE IMPORTANT. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
We know that validation doesn’t always mean something is true. But it’s your truth at that time. Honor that. Put your hand over your heart and say I GOT YOU! Remember your waves of emotions. We want to learn how to surf those waves.
We’ve got this, fam.
Therapy and tacos for all!
T.Roe
