The Morning After The Morning After
For many in my community (and also those who aren’t), the past week has been a whirlwind of hard emotions. I have felt them myself and have heard from others who are feeling waves of grief, despair, and even moments of numb as many around us deal with tough situations like layoffs and other disruptions. It has been a lot.
And my first inclination in times like these is always to hide under the covers just a little longer the morning after a really hard day. I think that’s pretty normal and pretty OK. But eventually it’s the morning after the morning after. Life calls again and we have to meet it.
To help navigate through these tough moments, I want to share some self-care practices that may ground you and encourage your inner strength. We all have courage and creativity within us; sometimes we just need a little nudge to access them.
Self-Care Practices to help you navigate big change
Get grounded
Stress can make it feel like you’ve disconnected from your body. Grounding practices can help bring you back. One of my favorites is the 5-4-3-2-1 technique: list 5 things you can see, touch 4 things, notice 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This simple exercise connects me to the present moment and out of whatever swirl I’ve been in. But if that one doesn’t work for you, there are a ton more to try. (In fact, here are 18 from the folks at the Calm app.)
Journal
I will forever come back to journaling as one of my favorite tools. Not only have I read studies that show that it works, but I’ve seen its power in my own life. That said, getting pen to paper isn’t always easy. I start by writing the date just to get something down when the blank page feels overwhelming. Then, I move on to a prompt. Here are a couple that might feel helpful right now:
Making lists of your Fears, Hopes, and Commitments
Writing a letter to your future self. What does she need to hear or know from you right now? What do you wish for you? What do you need to hear from her?
Want to give it a try but feel stuck? Check out these tips and tricks from another blog post.
art about it
This one goes two ways:
Express yourself. It doesn’t have to be pretty and it doesn’t even have to be permanent. (Seriously. At least half of my projects go directly into the bin as soon as I’m done creating.) Just spending some time with markers or a pile of old magazines and a glue stick can be cathartic.
Soak in something beautiful. When I was first getting sober and trying to figure out how to actually live with my feelings, I spent an inordinate amount of time in the Impressionist Gallery at the Minneapolis Institute of Arts. And while I have no scientific studies to point you to for why it helped, I can tell you that it did. Maybe it will also help you to get into a gallery. (Did you know you can also browse collections online? Here are two faves: mia and The Art Institue of Chicago.)
Check in with your values.
When things feel shaky, I find it incredibly centering to remember my foundation. Reminding myself very explicitly of my values is one way I do that. I look at the list of core values written at the front of my planner, double check that they’re still accurate and in the correct order, and then I recommit to living them as best I can. If getting in touch with your core values is a bit new to you, here’s a short blog post on how to get started and why it’s important.
Connect with community.
I have learned that the only way I can get through hard things is in community with others who get it. And when I feel the balance tipping from needed introversion to isolation, I pick up the phone. Seek the communities where you feel safe and loved just as you are.
Seek professional mental health help if needed. (This one's important.)
Self-care is great. But sometimes we need more. Please find professional mental health resources if you need them. If you are in crisis and need to talk with someone right away, here’s a list of hotlines published by the American Psychological Association. Similar lists and hotlines exist in other countries and can be found with a quick Google search.
Want to dig a bit deeper? Check out my other blog posts on resilience, creativity, and courage. Curious about working together on ways you can show up more fully to yourself and to your life? Drop me a line via the contact form or set up a free, no-obligation discovery call to learn more .
Disclaimer: The content of this blog post is intended for educational purposes only and should not be considered a substitute for professional mental health advice, diagnosis, or treatment. As a coach, I am not a licensed therapist, and my insights are based on personal experience and observation. If you are experiencing emotional distress or mental health challenges, I encourage you to seek help from a qualified mental health professional.