Reclaim Your Sanity (pt. 2) 🌷
HOW TO RECLAIM YOUR SANITY AMIDST THE CHAOS
PART 2
As a single mom of 2 and business owner, I totally understand the concept of pouring from an empty cup. Once I saw how it was affecting my parenting, I knew I had to start doing something different. These are a few of the strategies I use to keep my sh*t together when the going gets tough.
→ EXPRESSIVE JOURNALING . for stress relief and gratitude
STRESS RELIEF 🌻
Journaling serves as a powerful portal for emotional release, allowing you to externalize and explore your emotions. WE NEED TO GET OUT OF THE HEAD & INTO THE BODY.
Grab your journal — it’s time to reflect. We are going to prepare and then spend a few minutes jotting down some thoughts. This quick exercise provides an outlet for self-expression and stress relief.
now let me take you on a journey …
AWARENESS:
BEGIN BY IDENTIFYING THE EMOTION YOU'RE EXPERIENCING. CLOSE YOUR EYES, TAKE A FEW DEEP BREATHS, AND ALLOW YOURSELF TO FULLY CONNECT WITH THE EMOTION.
NOTICE WHERE IT RESIDES IN YOUR BODY—PERHAPS A TIGHTENING IN THE CHEST, A KNOT IN THE STOMACH, OR TENSION IN THE SHOULDERS.
GET IT DOWN ON PAPER
LET YOUR PEN / PENCIL / CRAYON HIT THE PAPER AND TAKE OFF. GET IT ALL OUT. THE EMOTIONS YOUR FEELING, WHERE YOU FEEL IT, WHAT IT FEELS LIKE, WHAT THAT MAKES YOU THINK OF, HOW THAT FEELS… KEEP WRITING. ASK YOURSELF WHY, AND THEN ASK YOURSELF WHY AGAIN. KEEP WRITING. DRAW ARROWS, CIRCLES, MAKES WORDS BOLD. GET IT ALL OUT OF YOUR MIND AND ONTO THE PAPER.
ANCHORING/GROUNDING:
UTILIZE THE CONCEPT OF ANCHORING/GROUNDING - CREATE A MINDFUL STATE AS ROOT YOUR FEET INTO THE GROUND, AS CLOSE TO THE EARTH AS YOU CAN GET. LET THE ENERGY LEAVE YOUR BODY. CONNECT WITH AN ENERGY SOURCE BIGGER THAN YOURSELF. FEEL WHAT’S UNDERNEATH YOUR FEET, FEEL THE AIR ON YOUR FACE. WHAT DO YOU SMELL? CONNECT TO YOUR SENSES.
FINDING GRATITUDE
CONCLUDE YOUR JOURNALING SESSION BY INTEGRATING GRATITUDE. IDENTIFY ASPECTS OF THE SITUATION OR EMOTION FOR WHICH YOU ARE GRATEFUL. WHAT CAME UP WHEN YOU LET GO OF THIS NEGATIVE VIBRATION IN YOUR BODY. WHAT CAME TO MIND WHEN YOU OPENED YOURSELF UP TO RECEIVE FROM THE EARTH. THIS APPROACH HELPS SHIFT FOCUS FROM CHALLENGES TO OPPORTUNITIES, PROMOTING A POSITIVE MINDSET.
SOMETIMES GRATITUDE DOESN’T COME THAT EASY…
Navigating emotions, especially challenging ones, can indeed be difficult. Here are some tips to help you find gratitude and see the light even in emotionally challenging situations:
Acknowledge Your Emotions: Begin by recognizing and acknowledging the emotions you're experiencing. Avoid suppressing or dismissing them. Embracing your feelings is the first step toward understanding and managing them.
Practice Mindfulness: Engage in mindfulness exercises to bring your awareness to the present moment. Techniques like deep breathing, body scans, or mindful observation can help ground you and create a mental space for gratitude.
Start Small: When gratitude feels elusive, start with small, simple things. Reflect on the basic elements of your life, such as the air you breathe, the warmth of sunlight, or the ability to take a moment for self-reflection
Gratitude Journaling: Keep a gratitude journal and make it a daily practice to jot down three things you're grateful for. Even on challenging days, finding small moments of positivity can gradually shift your perspective.
Shift Your Perspective: What if this challenge is an opportunity for growth?" or "What if there's a hidden blessing in this situation?" Encouraging your mind to explore alternate viewpoints can open up new possibilities.
Reflect on Past Resilience: Recall times in the past when you faced challenges and overcame them. Reflecting on your resilience can instill a sense of confidence and remind you of your ability to navigate difficulties.
Connect with Others: Share your feelings with someone you trust, whether it's a friend, family member, or therapist. Sometimes, an external perspective can provide insights and support that lead to a more positive outlook.
Visualization: Close your eyes and visualize a moment or a person for which you are genuinely grateful. Immerse yourself in the positive emotions associated with that visualization, allowing gratitude to naturally flow.
Gratitude Jar: Start a gratitude jar where you can drop notes of things you're thankful for. On challenging days, revisit these notes to remind yourself of the abundance of positive experiences in your life.
Self Compassion: Practice self-compassion by treating yourself with kindness and understanding. Recognize that it's okay to feel a range of emotions, and you are deserving of self-love, even in difficult moments.