Mindfulness as Medicine for Turbulent Times

At this time of upheaval, many people are feeling overwhelmed and are experiencing increased irritability, anger, or sadness. You may feel even feel disoriented or confused at times. It is important to pay attention to these feelings and tend to them in a kind and wise way. Trying to tamp down feelings and ‘muscle on’ may result in burnout and physical problems such as fatigue, digestive disorders, headaches, insomnia or illness.

Allowing and making room with feelings better helps you process them, otherwise they don’t “digest” and just sit there festering. Some things to consider:

1. Strong feelings are a normal response to major shifts happening in the larger world that we live in. We are connected to other humans, animals, plants and to the planet which nurtures us. When the social order is disrupted, we are also disrupted. What affects one part of our community and the web of life affects the other.

2. Increase positive input. It is easy to get overwhelmed with a lot of negative news and information. Assess how much is helpful to expose yourself to and when. For example, ask yourself how you feel reading or listening to news first thing in the morning or at bedtime. Add in positive conversations, movies, music, art, books and articles that inspire, make you laugh, and remind you of the good things about life.

3. Take time to connect with others. More and more, people are expressing a strong need to be in connection with friends and community. Especially when a collective disruption happens, joining with others helps each person better regulate their own feelings of stress and distress. Connecting with others who have a common cause can feel empowering. Connecting with a support group, a meditation group or a therapist are other ways to promote well-being.

Tool: Sitting with Feelings: Mindful focus on the body. When you find yourself starting to get agitated, pause. Take a few deep breaths and tune into your body. Notice areas of tension--perhaps your jaw is clenched, your shoulders hunched, your stomach tight. You may notice shakiness or an agitated quality to your energy. Let go of trying to figure out or fix anything and just focus on the feelings and sensations in your body for a few minutes or more. This simple tool can help your body and nervous system regulate.