How to stay steady in a peak emotional time
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If you feel like most people I know, the last days and weeks have been incredibly challenging. On top of concerns about increasing COVID cases, extreme weather, and escalating political tension, election day — tomorrow — is filling most of us with intense emotion.
It feels to me like being in a state of suspended animation. Many people describe it as a collective holding of breath.
And holding your breath for any extended period of time — either physically or metaphorically — is never a good idea.
Why?
When you hold your breath for more than a short time, a cascade of problematic physical responses result. You decrease oxygen flow to the brain, your heart rate drops, CO₂ and other dangerous gases build up in your blood, and none of that is healthy.
And when you feel as though you are holding your breath emotionally, you put yourself in a heightened state of anxiety. Anxiety impacts your mood, and it also impacts your body. Your heart may pound, you may develop headaches, experience GI problems, have trouble sleeping, and more.
Today, and in the days to come, you can support yourself to stay emotionally steady with these 3 practices.
1. Start breathing with intention
Yes, your breath is a tool that can help you in many ways. When you breathe deeply and slowly, the stress responses in your body are reduced.
Sit quietly for a minute or two — or a bit longer. Breathe in fully, all the way into your belly. Pause a moment and then exhale very slowly. As few as three long slow belly breaths like this will help.
As you breathe this way, you will feel a gentle release of tension. Let your shoulders drop and relax. Aim to bring that softness into all the muscles in your body — from the top of your head, to your jaw and neck, and down to your toes.
Repeat breathing breaks like this often.
2. Move your body
Choose a way that appeals to you to get yourself in motion.
If you are a runner, or love yoga, those are great ways to get moving. But there are very simple ways that work well, too.
In just five to 10 minutes you can stretch and shake out your body. Get some music on and dance. Or take a brisk walk around the block.
Getting the blood flowing like this releases natural chemicals that enhance your sense of well-being.
3. Get creative
When you start creating you have a great outlet for anxiety or other difficult emotions.
You can write a poem or pour your thoughts out in a journal. Try using color and draw or paint. You might cook, play music, dance, sing, garden, build something, knit, or create in any way you can think of.
Why not invite someone to create with you? Is there someone you live with who would enjoy sharing some creative time mid-day? Or take a short creative break on Zoom with a friend or a small group.
Creating is a remarkable effective way to unload big emotion, feel more energy and maybe even feel joy.
Whatever happens in the world around us, we need to be our best selves.
We all need to show up, we all need to go on. We need to bring our best selves to everything we do.
Start with you.
When you are on steady footing, you will be a better leader to everyone around you.
You will be a better partner and friend, a better parent, a better colleague, and better at the work you do in the world. Your work matters now as much or more than ever.
We have all lived through fraught times before. We can move forward in the face of challenges.
On this important day remember that we all need to keep leading.
That’s how we move into a better future.
Stay safe and well, and keep creating.
