4 Easy Tools That Help When Life Feels Stressful (or Totally Out of Control)
The events of the previous few years have compelled us to give serious consideration to the state of our mental health, and it can be challenging to digest both the depressing news cycle and the complexities of one’s own personal life without feeling exhausted. When life seems clouded with uncertainty, I’ve discovered that going to journaling can be a great source of relief for me. When I get home at the end of the day and have a few minutes to myself, I take out my journal and begin the therapeutic process of writing everything down. The pages are about day-to-day occurrences or seemingly insignificant moments that, when taken as a whole, may or may not mean something to me in the future.
When I reflect on the past, I often try to see a pattern that I might not have noticed otherwise; yet, if I am unsuccessful in my search, I am willing to accept that outcome as well. The act of valuing the process of merely transferring the thoughts out of my mind and onto the paper has completely altered the way in which I deal with all of life’s unexpected occurrences. Whether you use writing in a journal or some other form of expression to make sense of your environment, everyone of us has our own individual ways of dealing with stressful situations. Find below four resources that might assist you in making your health a top priority.
Journaling
A few weeks ago, I was preparing dinner for my family when I suddenly felt overwhelmed by all that needed to be done. My two younger children, ages five and six, were fighting over a Lego piece when my toddler began tossing food all over the floor. When I looked around, I noticed that there were toys lying all over the floor, that the sink was clogged with dirty dishes, and that I could hear the sounds of construction from across the street seeping into our house. I can very vividly recall carefully withdrawing from this situation while simultaneously informing my husband that I required some time to myself. I found a peaceful spot to sit for the next fifteen minutes so that I could write in my journal.
My mental health and the way I interacted with my family for the remainder of the evening were both significantly improved as a result of this realization.
“According to Caroline Given, a registered clinical social worker as well as a therapist, journaling provides us with the opportunity to experience the emotional release that comes with the act of expressing ourselves in a raw and unfiltered manner. Journaling provides an opportunity to gain a new perspective on events, which can be helpful when it’s difficult to absorb what’s happening at the time it’s happening. Given maintains that “there is no right or incorrect method to journal.” She makes the point that it is sometimes easier to have prompts to get started with if you are a newbie, and that these prompts may be found by doing a short search on Google. Given also suggests writing in a journal as if it were a letter to yourself or to a particular person if there are feelings that have not been handled.
You should try to commit to writing at the same time every day in order to turn it into a routine activity. You might also start jotting down your ideas by grabbing a blank notepad and writing them down. The pursuit of perfection shouldn’t be the goal; rather, the more authentic and unfiltered the expression of emotion, the more beneficial the practice will be. This blank diary from Wit & Delight (which costs $16) is one of my favorites, but if you’re looking for something with more structure, The Self Exploration Journal (which costs $20) provides a new question each day to get you started on the process. According to Suleika Jaouad, the creator of the newsletter The Isolation Journals, journaling is therapeutic and offers an opportunity to tap into one’s creative potential. I anxiously anticipate Sunday mornings since Jaouad and her colleagues provide a new prompt each and every weekend, and as a result, I look forward to the weekend very much.
Given advises the creative activity known as “Morning Pages,” which can be found in Julia Cameron’s book The Artist’s Way. This exercise consists of penning three pages of stream-of-consciousness writing and then placing those pages in an envelope without rereading them. “”I also find that doing this helps me get into the habit of writing without evaluating what I’ve written,” she says. You may also be familiar with the habit of keeping a gratitude notebook, which Given describes as an excellent activity to help with reflection. She states that “research has revealed that taking time out to consciously think on what or who we are has been one of the most reliable mood boosters studied by psychologists.” [Citation needed]
Physical Activity and Its Effects on the Mind
My stress levels have decreased noticeably since I started going to a boot camp session at the gym in my neighborhood. I tend to tune out the world around me and concentrate solely on the activity at hand, whether it be a round of burpees or a run in the fresh air. When the class is complete, I make an effort to clear my mind and focus just on the sound of my sneakers striking the ground, and I immediately feel the stress leaving both my body and my mind. According to a number of studies, engaging in regular physical activity can have a significant effect on one’s mental health and contribute to an overall improvement in their sense of wellbeing. In addition to these benefits, it can help decrease stress, make sleeping easier, and generally raise both your physical and mental energy levels.
In addition to triggering the release of endorphins in the brain2, engaging in physical activity helps to alleviate tension in the body and relax the muscles. Meital, a pharmacist in Philadelphia who is 41 years old, tells me that getting on her Peloton, going for a walk outside, or attending a fun class at her preferred fitness studio lets her detach from the outer world and concentrate on her own health and wellness. “It makes me feel ready to face the day and gives me a sense of renewed energy. When I go to the gym, I’m a much better mother. I’ve learned to be more patient, and overall, I’m happy.”
After a long day of reading about the latest news and happenings, my friend Jessica, who is a teacher in New Jersey and is 32 years old, finds that going to the gym helps her unwind. She says, “I spend a lot of time looking at the news and discussing it with my family and friends.” “I spend a lot of time looking at the news.” Because the news of the day has been having a negative impact on my mental health as well as my feelings of anxiety and stress, I try to decompress by going to the gym or going for a brief walk whenever I feel overwhelmed.
It is not necessary to engage in physical activity solely within the confines of a gymnasium or training class. There are many fantastic ways to move your body and enhance your mood, such as turning on your favorite song and dancing for a few minutes, going for a walk in your neighborhood, or taking a few minutes to stretch.
Learning About New Hobbies And Interests
There are huge advantages to taking up new hobbies as an adult, despite the fact that the majority of us haven’t done so since we participated in arts and crafts in elementary school. A study published in 2020 found a correlation between participating in hobbies and a reduction in depressive symptoms. According to the findings of the study, the likelihood of depression in individuals who took up new activities was reduced by thirty percent. The opportunity to be creative, to relax, and to express oneself are all fantastic benefits that come from having hobbies. 3
“These past few years have demanded that I actively seek out new ways to relax and unwind. During the epidemic, I decided to pick up playing the piano again after not having done so since I was a youngster “Joanna, 38, a Philadelphia lawyer, says me. She states, “It puts me in a new headspace,” and I believe her.
Hobbies aren’t just for part-time leisure activities; they can also lead to new learning opportunities and even new careers if you pursue them seriously. Since the pandemic began, Elina has taken the opportunity to get certified as an administrator of cosmetic fillers and Botox, and she takes great pleasure in expanding her knowledge. She explains, “I’ve found that learning a new skill and training clients is enjoyable.” [Client education] Finding a new hobby is less about giving yourself something to do to occupy your time and more about finding something that makes you happy and gives you a sense of accomplishment.
Leaning on the Support of Your Neighborhood
Although dealing with one’s feelings can feel isolating and lonely at times, it is helpful to draw on the support of one’s community whenever it is possible to do so. “According to Given, the significance of having a group that one can lean on cannot be overstated when discussing the topic of mental health. Nevertheless, it is necessary to recognize that having support is a privilege that is not enjoyed by a large number of people. “She goes on to say that “in our increasingly isolated and divided society, a support system is a luxury that is not always readily available to a great number of individuals.”
Despite this, studies continue to show how important a sense of community is for human beings. “The human brain is not designed to function properly in solitary confinement. According to Given, “not a single individual on the face of the planet can meet all of their own requirements sustainably all of the time.” Being there for her children at the end of the day is one of the ways that Stephanie, who is a senior marketing manager and forty years old, deals with the stress of her job. She explains that after putting her children to bed, she stays there with them until they nod off. “It keeps me rooted and always brings to mind what is truly important in my life.”
According to Given, one of the most important aspects of recovering from traumatic experiences is having a support structure that one can lean on. “”Being able to believe that someone else has your back and cares for you is a significant factor in one’s overall heath and ability to manage stress,” she says. Joanna looks to her parents, especially at times of high stress, to help keep her grounded and in perspective. “When all else fails, I call my folks,” she adds. “It’s just what I do.” “They are both extremely wise, they listen to what I have to say, and they assist me in putting things in the proper perspective.”
Once you’ve found that support system, it will serve as a constant reminder that you don’t have to go through life’s highs and lows by yourself. This may be easier said than done, but once you’ve done it, you’ll be glad you did. There is a certain something that happens when we are fully present and involved with the people that we love the most, and it’s a sign that everything that counts the most begins at home – even if home is just you by yourself.