How to take care of yourself in difficult times?

How to take care of yourself in difficult times? 

Collectively, we are going through a difficult period right now — every day we are accompanied by emotions such as sadness, helplessness, stress, anxiety and fear for the future.It often happens that when we experience negative emotions, we distance ourselves, push them away and try not to focus on bad thoughts. The purpose of the practice of mindfulness is to develop observation and acceptance skills that are devoid of judgment. To approach our — even negative — emotions with kindness, acceptance, and ultimately understanding, rather than ignoring the difficult emotions that we all have.

When observing the current events, we must also take care of ourselves and our mental well-being. By taking care of ourselves, we can take better care of others — our relatives and those who need our love and support. Every day in social media, we are exposed to negative news, progressing tragedy and destruction — and thus our fear, stress and anxiety intensify. As we experience this regularly and often don’t take the time to re-process and balance these emotions, there is no doubt that it will take a toll on our mental health at some point.

A simple practice that effectively gets us out of our head and the rush of negative thoughts is to enter our bodies.

This moment when your thoughts get out of control again is not the time to try to change your mindset and force positive thinking. It’s time to connect with your breath, focus on the rhythm of your heartbeat, and stay mindful. Try to set aside a few minutes each day for yourself and spend them sitting in silence and concentration — just be. Allow yourself to feel what you feel without judging and trying to stop or control your own emotions. You don’t have to worry about pushing all your thoughts out of your head; instead, just notice them by letting them go and return to your center.

How to take care of yourself, i.e. one-minute self-care.

“The breath is the bridge between life and consciousness that connects your body with your thoughts.
When your mind gets distracted, use your breath as a means to regain your mind. ”.
Thich Nhat Hanh

Release to calm your mind and body. Learn some proven one-minute practices to help you deal with stress and anxiety. Learn how to take care of yourself to be able to take better care of others.

Breathe with the 4-7-8 method
Exhale with sound through your mouth, counting to eight.
Breathe softly through your nose, counting to four.
Hold your breath to the count of seven.
Repeat for four breathing cycles.

Deep breathing: method 3-3-6
When we are tense, we often breathe in the upper part of the chest.
A full deep breath helps relieve tension and is one of the best stress-lowering techniques.
Take a deep breath and count to three.
Hold your breath for another three seconds and then breathe out long, deeply, to a count of six.
Your belly should enlarge when you inhale and decrease when you exhale.

Cleansing breath: Kapalabhati
In this practice, the breath is concentrated on the stomach and the air is exhaled with full force.
Sit in a comfortable position with your spine straight.
Gradually deepen the inhale, taking care to keep the inhalation long enough.
Then start breathing quickly and vigorously – making sure your exhalation is from your diaphragm.

Body scan
From the feet to the top of the head, contract each muscle of your body in turn.
Clench your calves, thighs, buttocks, hands, arms, jaw, and finally your eyelids.
Tighten all your muscles at once and then relax.
Take a deep breath and hold it, then let it out at once, completely letting go.
Feel all the tension leaving your body.

How to take care of yourself and your well-being?

First of all – remember about yourself and your needs. Look for balance and rest. Only by taking care of ourselves, our heads and well-being will we be able to help others in the long run. Below you will find a few of our articles in which we introduce some practices that you may find useful:

How to stay mindful through challenging circumstances?

The power of affirmations

Praktyka mindfulness — czym jest i czemu warto się jej przyjrzeć?

Intuition — how to recognize & listen to your inner voice?

How are rituals different than habits?