Simple Steps for Emotional Wellness in Troubled Times
Do you ever have moments when you feel triggered by your emotions? Most of us do.
With the constant drumbeat of conflict, negativity, and depressing stories that dominate our news and social media, it’s no surprise we often feel overcome by uncomfortable feelings such as fear, frustration, anger, and worry.
One reason we have survived on this planet for so long is that our brains have adapted to constantly consider “what if” scenarios. Ages ago, being prepared to fight (or more likely flee) large carnivores had real benefits for our survival. But today, constantly ruminating on things over which we have little control creates chronic stress that can harm our health and suck the joy out of life.
According to the Mayo Clinic, common effects of prolonged stress include physical symptoms (such as headache, fatigue, stomach upset, and sleep problems) as well as anxiety, depression, lack of motivation, trouble focusing, and feeling overwhelmed. And that’s just a partial list!
Fortunately, there’s a simple tool we can use to break the cycle of stress and refocus our attention on what’s important to us: mindfulness.
Any time we pay attention to what we are thinking, feeling, and doing in the moment, we are practicing mindfulness. As we practice being present, observing, and accepting our thoughts and feelings without judgment, we give our overworked nervous systems a break. This calms the amygdala, the part of the brain responsible for processing fearful or threatening stimuli. By reducing the flow of stress hormones in our bodies, mindfulness also helps reduce inflammation and even boosts the immune system, research shows.
As a certified Mindful Self-Compassion (MSC) instructor, I developed the acronym SNAP to give people an easy-to-remember tool to snap out of stress and into awareness of what they need in the present moment. Here’s a recap:
Soothing Touch: Research shows that placing our hands over our hearts, or wherever it feels comforting, reduces the stress hormone cortisol that our bodies produce when we feel threatened. It also prompts our body to release feel-good hormones like oxytocin and endorphins to begin helping us calm down. Start by placing your hands where you find it most soothing — your heart, cradling your face, giving your upper arms a hug, hands on your belly, or hand in hand.
Name: Label the emotion, such as “I am feeling worry” or “I am having anger.” Locate where you feel it in your body. The mere act of naming the emotion helps you to step back from it and gain a sense of perspective that you wouldn’t otherwise have in the heat of the moment.
Act: First, ask yourself what you need to hear right now — then tell it to yourself! You might send calming thoughts to yourself, such as “You’ll get through this” or “It’s tough to feel this way, but you are not alone.” Second, ask yourself what you can do in the moment to help calm your nervous system — and do it. You could start with a breathing exercise, breathing in for a count of four and out for a count of six, doing this for three to five breath cycles. After that, your body will be in a calmer state for you to choose more mindful tools (see some suggestions below). Make a list of activities that bring you joy, and choose one or two any time you need to give yourself some love.
Praise: Give yourself a pat on the back for managing the situation with aplomb! Recognizing and celebrating even small wins reinforces resilience and trains the brain toward optimism.
Here are some additional practices you can try to help boost your emotional wellness and boost your mood:
1. Try a guided meditation. Visit Insight Timer and pick one from among the more than 100,000 meditations on the site — all organized and searchable by length, topic, and author. Some of my favorites that I have on there include meditations on Giving and Receiving Compassion, Loving Kindness, and Letting Go. Try a few and pick the ones that speak to you and fit your schedule.
2. Get grounded. While sitting in a chair, place your feet flat on the floor and focus your attention on how they feel. Notice whether your feet are warm or cold, moist or dry, in a sock and shoe or bare. Move your ankles around to shift your weight to the sides, front, and back of your feet, and notice how your feet feel. It’s very relaxing.
3. Practice mindful eating. Put away your phone and other distractions, and slow down and really savor the flavors as you eat. You’ll find the food tastes much better when you pay attention to your taste buds.
4. Brush your teeth mindfully. Close your eyes and focus on the feeling of the brush on your teeth and gums, the taste of the toothpaste, and how your teeth feel when you are finished. Same thing with flossing: Take your time and focus on the sensations to give your brain a break.
5. Savor your senses. My favorite mindfulness activity outdoors is the sense-and-savor walk. Pay attention to your senses as you walk: Feel the earth under your feet, the air on your skin, the texture of rough tree bark or soft grass, and allow yourself to gently rest your awareness there. Notice whatever catches your eye and really listen to each sound. Notice any aromas in the air, including your sense of smell, into the symphony of senses. Being in nature in this way replenishes the spirit.
6. Take in the good. Based on the work of neuropsychologist Dr. Rick Hanson, this is a key practice to rewire your brain for happiness and resilience. Consciously look for and recognize happy moments, no matter how small. Instead of letting them pass you by, savor the feeling and let it sink in for 20 to 30 seconds. By holding the positive experience in your awareness, you allow it to become embedded in your neural pathways, making a lasting change in your brain.
7. Call yourself “sweetheart,” “dear,” or another term of endearment during tough moments, just as you might do to soothe a friend in distress. Rooted in Mindful Self-Compassion, this practice helps you shift out of self-criticism and into self-nurturing.
All of these practices are things you can do in the moment to shift out of stress and into calm. Think of them as tools in your mindfulness toolbox and add others that bring you joy. Through regular practice, you can begin to focus your awareness where you want it, and train your brain for more peace, happiness, and well-being.
Photo by Tabitha Turner
