Mind Over Mania

_{Disclaimer: This blog post is not meant to be considered professional mental health advice. Please consult a mental health professional if you are in need of professional care. If you are in a mental health crisis and live in the US, dial or text 988 for immediate support.}

The title speaks for itself. If you’re going through a difficult time, regardless of whether it’s the Monday Blues or something more impactful, it can be hard to self-regulate and get out of your stressed-out state. I’m sharing suggestions based off my experiences and what I’ve seen has helped others. While these activities won’t make everything okay, they certainly will help give your mind something to focus on while it processes your situation and get you back into the present moment and centered.

General Tips

While this is by no means an extensive list, these are things I personally have done to help with self-regulation during hard times of varying degrees.

Create A Plan

Regardless of the severity of your situation, having a plan is a great first step to overcoming any situation. Whether it’s creating some small goals to get you through the week or creating a strategy to change your situation, having a guide in the back of your mind can help when you’re feeling stuck, overwhelmed or anxious.

Schedule Times To Rest

This is a big one. While we’re all busy, teaching your body that rest is a priority is critical for getting yourself back on track. You’ll make better decisions, recover faster, and reduce stress better if you prioritize rest. And if your boss gives you a hard time if you need to take breaks, remind yourself what’s more important: your body or his/her deadline.

Set Realistic Expectations From Yourself And Others

Find out what your realistic limits are during difficult times. As much as we want to do our best, sometimes we just can’t. If you can re-adjust your mindset to focus on what you can accomplish, you’re more likely to accomplish it. Be kind to yourself, please.

Find Ways To Boost Your Confidence

When you feel down, it can be harder to see your sparkle. Finding small, easy confidence boosters can be the make-or-break during a stressful day. Wear your favorite outfit, listen to some feel good tunes or giving yourself compliments in the mirror can give you the edge you need to kick start your resilience.

Avoid Drama And Unnecessary Stress As Much As Possible

Easier said than done, right? Unfortunately, while we may not have much control over how much drama is in our lives, there are techniques you can learn to de-escalate, detach, or shut down unnecessary conflicts and issues. Slowing down and thinking before you send that text message, breathing or pausing before speaking, or even walking away can spare your energy from draining interactions. Prioritize your peace!

Staying Hydrated

Pretty straightforward. Drink water, avoid beverages that dehydrate like coffee or alcohol, and hydrate often to keep yourself healthy. Also, don’t underestimate the need to get in electrolytes as well.

Revisit Your Relationship With Social Media

Social media is a gift and a curse. On the one hand, it can act as a lifeline for being connected with others and for dopamine bursts. On the other hand, it can be distracting and even damaging to your mental health. Being mindful of how you engage with it and pay attention to how it influences your habits and mental health. Taking breaks periodically help you reset too.

Watch Your Addictions

This is a tricky one. You’re more likely to fall into old patterns, bad habits, or even new ones when you’re stressed. If you catch yourself, reassure yourself, and try to find an alternative way to connect to that version of yourself. Do you need stimulation? A change of scenery? Connection? Identifying the need underlying the addiction can help you break out faster and stay focused on your goals.

Express Your Truth

When stress starts bringing us into a different version of ourselves, self-expression can really help our bodies and minds process our experiences. Journal, create, sing, or engage with things that help connect you to yourself. The act of exposing the inner self to the outer world helps release blocked emotions.

Counteract Negative Thinking

A quote from my former therapist: “For every negative thought, you need at least 3 positive thoughts to counteract it.” Training your brain to notice the positive things in life really can help keep your mind grounded, especially when everything is on fire. I thank God for the existence of cheese whenever I can’t come up with anything else.

Trust Your Intuition

Sometimes the best tool you have is to trust and let the Universe guide you. I know, I know, it can feel like bad advice in the midst of it. However, your intuition is your greatest built-in ally to guide you through your situation.

Counting Blessings/Gratitude

Being in a difficult situation can cause you to focus on the things that are going wrong. Shifting your focus to what is going right can help you reprioritize your mental state and remind yourself that there are still positives to be found.

Spend Time With People You Care About

I cannot understate the importance of this. If you’re fortunate enough to have people you can reach out to and talk to, please make the effort to connect with them. Often when we’re in a difficult place, we can feel like no one is available. However, there are plenty of people out there who are willing to listen if you don’t. Check out the resource list here.

Try Something New

Ironically, one of the best times to try something new is when you’re at the bottom. Personally, I’ve found doing activities that allow you to break out of the loop and routine can help give an extra dose of positivity and regain some control. Try out a new hobby or learn about something you normally wouldn’t care about can add some novelty to the daily drudgery.

Activities

This guide is categorized by effort level required by a person and should be considered based on your current mental state. It’s meant to be used as a suggested template to build a system that works best for you and give you some ideas.

I highly recommend doing activities that get you back in connection with your body. When stressed, it’s much easier to disconnect, and moving your body helps in the grounding process and break out of negative patterns.

Note: One activity that may be difficult for someone may be easier for others. Please use your judgement towards your personal situation.

Level One – Minimal Effort

This level is the bare basics. While some of them may seem simple, identifying that they are low effort solutions is important for self regulation, especially if you are not capable of doing much in the moment. (Think of severely depressed states or limited mobility)

• Breathing intentionally
• Listening to music -especially loudly
• Singing
• Visualizations
• Practice connecting to your body (if you feel comfortable)
• Self-Soothing Exercises

Level Two – Light Effort

This level is for just above the minimum. These actives can help you self-regulate and bring more focus into your body. (Think of when you’re sluggish from an illness or not desiring to leave the house)

• Eating a good tasting meal
• Do chores with a trusted friend (may or may not apply to many)
• Stretches
• Go outside for ten minutes
• Take a warm bath or shower (Bonus if you try to make it extra cozy)
• Wrap yourself in a warm towel
• Wear a comfy outfit

Level Three – Medium Effort

This level can be described as having enough energy to function, but not at full capacity. (Think of when you get out of bed and are still tired in the morning)

• Spending time with a friend
• Go outside for a half hour or more (walking, reading, existing, etc)
• Go for a walk
• Yoga
• Dress in something that makes you feel good
• Easy chores

Level Four – Regular Effort

This level is for when your physical capabilites are not hindered by your mental state.

• Dancing
• Light to moderate exercise
• Spontaneous short road trip or exploration of your area
• Cook a tasty meal (or try making a new one)
• Engage with a beloved hobby
• Go to local events

Are you finding yourself struggling and need professional assistance or need to talk? Check out our resource list here.

Share in the comments what’s worked best for you too! I’d love to get your feedback and suggestions on activities that have helped you.