Calming Ourselves in a Chaotic World

“When all our needs are fulfilled, the brain doesn’t need to focus on survival tasks and feels safe enough to open up to our natural presence and uncover happiness.”

-Dr. Elisha Goldstein, PhD.

Do you ever feel like you don’t have enough time?  That you can never do enough or be “good enough”? Maybe you feel everyone is against you? Do you find yourself yelling at other drivers on the road, or losing patience with your closest friends and family members?

Sometimes dealing with life’s everyday stressors can get the best of us, and leave us feeling like some of the examples above. It can happen to everyone – and when we are faced with a world that feels chaotic, we struggle more and more with how to understand and experience stress in a way that  does not cause harm to ourselves, or our loved ones.

The most tempting way to deal with our feelings is often to numb ourselves – with TV, food, constant distractions, or substances.  Numbing can be helpful temporarily, but it’s best to learn to cope with these stressors in a way that will interrupt their negative cycle and create more lasting change in our life.

According to Farb et.al’s study Minding one’s emotions: Mindfulness training alters the neural expression of sadness, mindfulness training (MT) has been shown to facilitate both recovery from emotional challenge and increased tolerance of negative affect.

Here are a few ways to practice calming yourself:

1. Investigate what types of situations trigger negative emotions or behaviors for you, and why.

2. When you know a stressful time is approaching, make plans to connect with a friend or loved one who lifts you up or makes you laugh.

3. Write down short verses that encourage you to stop and create more awareness for yourself. In her book, Uncovering Happiness, Dr. Goldstein gives examples such as “Breathing in, I am here… Breathing out, I am alive” while taking steps inside, or “Breathing in, I notice the colors all around me… Breathing out, I smile” while outside. Another option is “Breathing in, I wash my hands…. Breathing out, gratitude for these hands”.

4. When you are recovering from stress or a triggering situation, take time to engage in meditation. Below are a few examples to get you started.

Dr. Goldstein’s 10 minute body scan

Sky Mind Meditation

Dr. Goldstein’s Sky of Awareness Meditation

https://www.youtube.com/watch?v=mtsdz_jhB7c

For more information regarding counseling services for stress management, anxiety, perfectionism, or other concerns, please see our contact information below.

Thanks,
Gillian

Aspire New Braunfels PLLC

145 Landa Street, New Braunfels, TX 78130

512-501-2597