We are living in a lot of
uncertainty right now, and that can add to the everyday stresses we already
feel. Despite everything going on in the world, it’s important to try our best
to stay positive for the sake of both physical and mental health.
It’s not easy to do that,
but the SafeHouse counselors want to offer some advice.
“Don't forget to make the effort to take care of yourself- Take a
bath, put your food on a nice plate that looks appealing, sit outside and enjoy
the outdoors for a few minutes, call and check on people you care about.” Katy,
our Domestic Violence Counselor also recommends taking time for something you
love. “What do you enjoy- playing with your pet? Watching a movie with your
kids? Taking a bath by yourself? Talking on the phone with a friend? Try to do
something relaxing just because it's something you enjoy.”
Some people find mindfulness exercises helpful. Here are a few
favorites of Ashlie, our Sexual Assault Counselor (pulled from
PsychCentral by Leonie Stewart-Weeks).
Yawn and stretch for 10 seconds every hour.
Do a fake yawn if you have to. That will trigger real ones. Say “ahh” as you
exhale. Notice how a yawn interrupts your thoughts and feelings. This brings
you into the present.
Then
stretch really, really slowly for at least 10 seconds. Notice any tightness and
say “ease” or just say hello to that place (being mindful — noticing without
judgment). Take another 20 seconds to notice and then get back to what you were
doing.
Three big breaths exercise.
Take 3 big breaths together with a loved one. Even if they don’t breathe with
you, your breathing will ground them
Stroke your hands.
Lower or close your eyes. Take the index finger of your right hand and slowly
move it up and down on the outside of your fingers. Once you have mindfully
stroked your left hand, swap and let your left hand stroke the fingers of your
right hand.
Mindfully eat a raisin.
Take a raisin or a piece of chocolate and mindfully eat it. Slow down, sense
it, savor it and smile between bites. Purposefully slow down. Use all your
senses to see it, touch it, smell it, and sense it.
Then
gently pop it into your mouth and really savor it. Savor its texture, its
taste, how it feels in your mouth. Let it linger and then swallow it. After you
have swallowed it, let your lips turn up slightly and smile. Do the same thing
for each raisin you eat or bite you take.
Clench your fist and breathe into your fingers.
Position your fingers and thumbs facing down. Now clench your fist tightly.
Turn your hand over so your fingers and thumbs are facing up and breathe into
your fist. Notice what happens.
STOP.
Stand up and breathe. Feel your
connection to the earth.
Tune in to your body. Lower your
gaze. Scan your body and notice physical sensations or emotions. Discharge any
unpleasant sensations, emotions or feelings on the out breath. Notice any
pleasant ones and let them fill you up on the in breath.
Observe. Lift your eyes and take in
your surroundings. Observe something in your environment that is pleasant and
be grateful for it and its beauty.
Possibility. Ask yourself what is
possible or what is new or what is a forward step.
If
you find yourself being reactive, try the following steps:
Pause and take one to three big breaths.
Say “step back.” (You don’t have to physically step back, you can just do it in
your mind.)
Say “clear head.”
Say “calm body.”
Breathe again. Say “relax,” “melt” or “ease.”
Mindful breathing for one minute.
Lower your eyes and notice where you feel your breath. That might be the air
going in and out at your nostrils or the rise and fall of your chest or
stomach. If you can’t feel anything, place your hand on your stomach and notice
how your hand gently rises and falls with your breath. If you like, you can
just lengthen the in breath and the out breath or just breathe naturally. Your
body knows how to breathe.
Focus
on your breath. When your mind wanders, as it will do, just bring your
attention back to your breath. You might like to say ‘thinking’ when you notice
your thoughts and just gently shepherd your attention back to your breath.
This
can be done for longer than one minute. However, even for one minute it will
allow you to pause and be in the moment. Or you might just like to breathe out
stress on the out breath and breathe in peace on the in breath.
Loving-kindness meditation.
For one minute, repeat ‘May I be happy, may I be well, may I be filled with
kindness and peace.’ You can substitute “you” for “I” and think of someone you
know and like, or just send love to all people.
An aspiration.
Decide on an aspiration. Just ask yourself this question: What is my heart’s
aspiration? Pause for about 20 seconds. Do this a second or third time and
write down what comes. Perhaps it is to come from love, or to be kind to
yourself or others or to be patient.
Once
you decide which aspiration you like best, say that at the beginning of the
day. This will set you up for your day and your interactions with others (and
even with yourself).
Katy likes the following
two meditations:
SafeHouse of Shelby
County is a full-services domestic violence and sexual assault response center.
We are taking necessary precautions to keep clients and staff safe during the
COVID-19 crisis. All of our services are currently available to those in need.
Call (205) 669-7233 for emergency shelter and sexual assault exams. Email safehouse@safehouse.org to get
connected to counseling, case management or legal advocacy services.
