Tips for Coping and Grounding in a Topsy-Turvy World

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Feeling a bit overwhelmed right now? We are all feeling it lately, personally and collectively as a society. You may be absorbing not only your own stress, but stress from those around you, as well as national stress. The world – and maybe your life – feels like it’s turned upside down and may not seem like it makes sense anymore.

The stress of current events may be rearing its head in all of us lately. Maybe it’s affecting your relationships with your loved ones and even your mental health. Perhaps you’re vacillating between feelings of anger and helplessness. Or maybe you’re feeling frazzled and crying easily lately. Still others may be experiencing depression, anxiety, or both.

So, how do we find a sense of normalcy when the earth is shaking beneath our feet? How do we cope? Getting a handle on our emotional response to current events may sound easy, but in reality, it can be an ongoing process of finding – and adjusting – our coping methods.

While challenges and adversity may help us grow as individuals, at times the challenges may feel a bit overwhelming. When this happens, it’s vital that we concentrate on taking care of ourselves.

Taking Care of Your Basic Needs

Firstly, make sure you are taking care of yourself. If you are emotionally crashing, you are not helping yourself, your loved ones, or society. In fact, I recall a fellow therapist providing the following analogy: If you are on a plane that seems like it’s crashing, put the oxygen mask on yourself first, then on those around you. You cannot help others without your own oxygen.

So, consider what you need to provide yourself with your own oxygen mask right now. For instance, take care of your physical and basic needs such as sleep. We can’t function without a good night’s sleep. Sleep is an important part of self-care.

Slow Down and Be Kind to Yourself

Another basic aspect of self-care is being kind to yourself: self-compassion. Don’t push yourself too hard in these difficult times. If you need to take a mental health day – or two, or more – by all means, do so.

It’s important to check in with yourself right now. Find some alone time to collect your thoughts and consider your own situation. Perhaps try journaling your thoughts. Journaling is simply writing whatever comes to you and allowing it to come through your pen without censoring it. Journaling is a great way to get your stress and underlying feelings out. It also can "prime the pump," so to speak, for crying. So, cry it out! You’ll be glad you did. Crying is a normal and healthy response to stress.

Remember, though, that while a certain amount of alone time is important, we also need to avoid falling into the trap of isolating ourselves from others.

Self-care and Coping: Things to Do – And Not Do!

Your stress level may be rising with every news story. It’s easy to get sucked into the drama of national events, especially in this unprecedented time in history. However, doom-scrolling can be detrimental to your well-being. With each news story, we may feel more anxious. So you may want to make regular doom-scrolling a “not do” activity. If you subscribe to a news station on your phone or computer, you may decide that unsubscribing will help your emotional well-being. Thus, getting off the news, if even for a day or two, may be a self-care technique to consider.

Basic self-care can also translate into finding a de-stressing technique that works for you. Stress-busting techniques include everything from yoga, meditation, and sound healing to sipping a calming, soothing cup of relaxing tea. Find the right combination of de-stressors for you. One technique that is easy but that many of us forget to utilize is to say our "gratitudes." Simply by saying three things we are grateful for each day in the form of “I am grateful for ___” can change our perspective. It may be as simple as “I am grateful that I have a roof over my head and food on the table” or “I am grateful for the love of my spouse/friend” or even noticing a pretty flower with “I am grateful for the nature around me.” You may be surprised at the lift in mood it provides for a while.

Grounding

Many people find that connecting with nature brings them a sense of peace. Take a walk in a forest, on the beach, or wherever you find quiet and stillness in nature. Connecting with nature can be a way to disconnect from the noise and frenetic energy of everyday life. In fact, you might find that physically "grounding" – sitting on the earth – is one of the simplest methods of feeling peace. Try this: Turn off (or silence) your phone and sit down on the ground. Close your eyes, take a few deep breaths, and find that inner calm and feeling of peace.

Self-Help Essential Reads

How to Overcome Dysfunctional Attitudes

The Four R’s of Nervous System Recovery

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Connecting: With Others and (Perhaps) Connecting Spiritually

Connecting with others during stressful times can provide a sense of normalcy and comfort. Reach out to trusted loved ones, support each other, and lean on each other. Hold each other tight. It will also remind you that there are plenty of good people still left in the world.

You may even want to reach out further by joining a group, class, or spiritual center to connect with other like-minded people. This can provide community and social connection and also may give you a regularly-scheduled activity with others to look forward to during the week.

Many individuals find peace and comfort through connection with a force greater than themselves in the form of spirituality, meditation, or religion. This type of connection may help provide a sense of meaning and purpose in a time when nothing around you seems to make sense.

If you’re going through a rough time currently, remember you’re not alone. Many people are putting on their “I’m fine” mask right now to get through their day. You never know what someone else is going through until you "walk a mile in their shoes," so cut other people some slack and be kind to others. They’re probably feeling the weight of what’s happening, as well.

If it all feels like a bit too much, don’t try to go it alone. Reach out to a counselor or therapist. Remember: You are not alone. Self-care is vital, especially in these challenging times. You, and your well-being, are worth it!

To find a therapist, visit the Psychology Today Therapy Directory.