When Your World May Be Falling Apart, You Don't Have To.

Image Maribel Morales for FitXBrit

Frequently we let the stresses of daily life overwhelm us and send us into unhelpful thought patterns. It is not something we do intentionally, but this is a regular occurrence more often than not. Before studying and learning mindfulness, I dealt with depression, and at the beginning of my new role as a mother even had thoughts of suicide.

Deciding that therapy was a non-negotiable, and committed to my study and practice of mindfulness techniques, I now have access to skills right at my fingertips that can help me through the painful periods. It is essential to me to share these tools with as many people (specifically young people) as possible so others can feel empowered to help themselves and hopefully pass it on to others.

 

1. Discover Yourself Without Judgment:  When you feel the weight of a challenging emotion growing inside of you, see if you can call it out and identify it for what it is. For example, "Oh, that's anger. Oh, that's worry." Permit yourself to observe it with curiosity, not judging it but merely being aware of it. Own your shit. This is an essential part of mindfulness. It will take some consistent practice, but once you notice these feelings, you can acknowledge and work with them, giving yourself space to breathe and change your relationship.

 

2. Support Yourself with Calming Touch:  Put a hand over your heart. Embrace yourself. Figure out what touch feels most comfortable and soothing to you, give more of that to yourself. Recognizing this gentle touch triggers your body's mammalian caregiver response. It releases oxytocin and opiates in your brain to counteract cortisol, the stress hormone—experiment by trying different spots out on yourself and see what creates comfort for you. If you are not in a space with privacy and feel the need for support yet want to be discreet, pick a comforting touch that isn't as obvious to others. I tend to softly hold my arms or place one hand in the other to self soothe in public. 

 

3. Find a "Present Moment" Stone: I know this sounds weird, but I promise you it works. This can be any stone that creates a positive experience for you; it doesn't need to be anything fancy. I use my crystals, but you can find a random stone on a walk, in your front yard, at a beach, or even at a craft store. It just needs to be something that feels good in your hand. When you figure out what you are going to use, bring it everywhere with you. Please keep it in a purse or pocket. I put amethyst on a string and wear it on my neck. It can serve as a type of security blanket. You can reach for it whenever you feel an episode of overwhelming emotion hitting you. Allow your stone to center you. Please put all of your energy and attention on it. Why? You are choosing to put mindful and purposeful awareness on your stone rather than on the negative emotion. This will help give your brain a needed break from the dysfunction and negative emotions that weigh you down.

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