Anxiety/Stress Chaos / Upheaval Mindset/Strenghts Self Care

6 Ways to Protect Your Mental Health During a Sudden Upheaval

You thought you were doing ok. You likely were. You’d faced several challenges already, and came out on top. 
Then it happened—a sudden upheaval. In an instant, your entire world changed, and you were called upon to react to a situation which sapped your energy, drained your resources, and left you feeling as though mentally, you’d just taken a battering.

It can be difficult to bounce back from such a tough scenario. Some work may be needed in order to protect your mental health during the upheaval.

Let’s look at some ways to accomplish this.

Be Unsettled

When you’re caught in the chaos, it’s normal to feel like you don’t know which end is up. You can’t possibly know all the answers, or the next best step when you’re still coping with the realization things have gone horribly wrong. You need to give yourself a break. 


Get in the Moment

What’s going on right now? When upheaval strikes, it’s normal to start worrying about a lot of long-term ramifications. Yet, worry can put you into an anxiety loop very quickly. To avoid this, it is helpful to deal with what is immediately in front of you first. Try mindfulness or meditation to put yourself back in the now.


Slow Down

Speaking of doing what’s in front of you, sometimes it can feel very overwhelming to push yourself back into motion. Try taking things in short bursts instead. Do the next thing in front of you for five minutes. Then take a breath, collect yourself, and do it again. Soon you’ll regain your momentum.


Accept Your Emotions

We can be hard on ourselves when it comes to what we ‘should’ be feeling. Here’s where it’s essential to feel exactly what you’re feeling right now. There is no right or wrong here. 


Get Support

Don’t go it alone. Isolation leads to anxiety and depression. Reach out to your friends and family. Talk to them about how you feel. They are your tribe. They’re there for you. Allow them to help.


Give Yourself Time

Not everything goes according to a specific timeline. You’ll drive yourself crazy if you think there’s a specific time you need to be done grieving or being angry about something. Truly, you need to do you. Take the time you need to feel all right. 
The good news? You can and will be ok so long as you stay the course and do the work to protect yourself. But even if you find you can’t, that doesn’t mean all is lost. Sometimes we all need a little help to sort this kind of thing through. It’s ok to reach out to a friend or even a counselor to help get yourself back on track.

Don’t go it alone! 2020 has been a rough year for all of us, reach out to me here – I would love to help!
If you are looking for a coach to help you with disruption and difficulty you are experiencing,  I can help. Check out my affordable coaching packages to help get you out of your moment of chaos and onto a clear path to getting things back on track to normal. Contact me today

Chaos / Upheaval

8 Techniques to Come Out on Top After an Upheaval

Illness strikes. A loved one dies. The economy shifts. You lose your job.

Let’s face it, upheaval happens whether you’re ready or not. For some people, they crumble at the first hint of disaster. Others somehow manage to somehow still succeed even when things look the direst. 

Which are you? Use these eight proven techniques, and you’ll come out on top every time.

# 1 Give Yourself a Break

Why are you expecting so much of yourself right now? When in crisis, recognize you’re not going to have all the answers, at least not immediately. Take a step back and acknowledge this is hard and confusing, and cut yourself some slack. This will help you relax and start thinking. 

# 2 Anticipate Fear

Know this is scary. Upheaval is all about sudden change, and you’re going to find yourself floundering initially. Fear is reasonable in this kind of situation. It’s what you do with this fear, which is what counts in the end. Remember, anticipating doesn’t mean caving into fear, but only acknowledging it’s there.

# 3 Breathe

Now, before you do anything, take a deep breath. Let it out slow, then take another. First reactions usually aren’t the best ones. By taking time to breathe, you’re giving yourself a minute to figure out what to do, not to mention taking in a little added oxygen so you can think. 

# 4 Accept

OK, this wasn’t what you wanted. Rather than fight against the change caused by the crisis, try embracing it as an opportunity to learn from the situation and to try doing things a different way. 

# 5 Rewrite the Narrative

This continues the idea from the last point. What words are you using to talk about the crisis? Is this a ‘disaster’ or an ‘unscheduled adventure’? Look for a more positive way to redefine the situation. 

# 6 Drop the Negativity

Speaking of positive, what’s your self-talk right now? Don’t get caught up in negativity here, either. Instead of beating yourself up, praise yourself for your courage in facing the upheaval with a positive attitude.

# 7 Practice Change

Get used to the idea of doing things differently by practicing change in small and safe ways. Adjust how you do something every day, such as changing the route you drive on the way to work. This helps your brain to build flexibility and readies you for the extensive changes necessary to handle this crisis.

# 8 Know Youve Got This

Most important of all, remind yourself you’ve been through other disasters and survived. You’re going to be just fine so long as you hang in there.
Success, even in the wake of disaster, never happens by chance. It takes intentionality to come out on top. By learning these eight techniques, you’ll not only survive the upheaval, but you’ll become one of those people who thrive on adversity.

Looking for a coach to help you with through a crisis or some upheaval in your life? I can help! Check out my affordable coaching packages to help get you out of your moment of chaos and onto a clear path to getting things back on track to normal. Contact me today.