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9 Tips to Recover From an Emotionally Challenging Situation

9 Tips to Recover From an Emotionally Challenging Situation

Part of the human condition involves dealing with emotionally challenging moments, but some of them are much more difficult to recover from than others.

For example, although everyone’s experience will vary, it can take years to fully recover from the death of a close loved one. We all have our own coping mechanisms for situations ranging from a death to a breakup. However, here are some tips that are universally helpful.

1. Keep a Journal of Your Feelings

Your feelings aren’t going to go away because you opt not to deal with them. Instead, they will pop up in unexpected ways and may take much longer to deal with if you don’t face them head on.

One of the best ways to do this is to write in a journal on a regular basis. Make sure that your journal is completely private so that you can freely write all of your thoughts and feelings, no matter how bad they might seem. Doing this will enable you to purge your feelings, which makes it easier to move past them.

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2. Seek Out a Like-Minded Community

Talking to people who are like-minded can offer you a safe sounding board for your feelings and fears. If you are afraid to openly express your current feelings to someone you know, you can utilize an anonymous app or online services such as Paralign or Samaritans.

Both of these services are free, and they stress the importance of getting your feelings out via writing. Paralign will even connect you anonymously with other people who are dealing with similar issues so that you can receive the support you need from like-minded individuals. Samaritans offer anonymous email support for people who are dealing with suicidal feelings.

3. Create Space for Yourself

Sometimes, an emotionally challenging situation requires people to give a lot of themselves to others. During this time, they may be unable to deal with their feelings because they are too busy helping others.

If this has happened to you, it’s important to make some space for yourself so that you can begin the recovery process. Making space could mean anything from taking 15 minutes out of every day just for you all the way to going on a solo retreat in a cabin or hotel room for a couple of days.

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4. Consider Counseling

A staggering 16 million American adults suffer from at least one major depressive episode per year. This is often caused by situational depression, which is something that you may be able to successfully deal with more quickly by enlisting the help of a trainer counselor.

A professional will listen to you without passing judgment or telling you what to do. Instead, they will provide a safe space for you to vent and show you how to deal more effectively with your emotions. Counseling doesn’t have to last forever in order to work. In fact, most people attend an average of eight or fewer sessions per year.

5. Meditate Daily

Often, the easiest way to gain some perspective on our issues is to take a break from them. The entire goal of meditation is to be mindful and avoid dwelling on your problems or emotions.

If you can work yourself up to truly meditating for 5 to 15 minutes per day, you will benefit by taking a break from whatever is challenging you emotionally.

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6. Put Down the Snack Food

It is normal to be attracted to comfort food and snacks when you’re feeling upset or depressed. Studies have found that comfort food offers a strong positive association for most people, so it’s okay to indulge for a day or two.

After that, though, you’ll only do yourself more harm if you persist in eating junk food. Adding more vegetables and fruit into your diet will actually make your body feel better, which in turn can have a positive impact on your mental health.

7. Start Exercising

When your stress levels are through the roof, it can feel impossible to fit in some exercise. Unfortunately, this is exactly when you need it the most. If you can make time for even a 20 minute walk each day, you’ll lower your cortisol levels.

Most people also experience a boost in their ability to talk about their issues during physical activity. This should make it easier for you to get your feelings out, which is a critical step in your recovery. You may even want to consider taking a walk before therapy or journaling.

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8. Be Honest with Those Who Have Hurt You

Is your current situation linked to emotional pain that was caused by someone else? It may be necessary to express this pain to them in order to truly move forward. The important thing to remember is that you always have the right to say how you feel, but you don’t have the right to expect a specific response.

In other words, after you’ve said your peace, the other person might not apologize or admit to any wrongdoing. Getting your feelings out will still help you as long as you don’t place expectations on the other person. Also, remember to stick with saying how you feel instead of making personal attacks.

9. Finds Things to Be Grateful For

Science has proven that expressing gratitude can improve your mental and physical health. Therefore, even if you currently feel like the world is a dark cesspool, it’s vital to look for anything that you can feel grateful about. Make a gratitude board or journal and challenge yourself to express gratitude for at least one thing per day.

This doesn’t have to be overly complicated. It could be something as simple as “I’m grateful for pizza.” The point is to look at things in your life that are positive in order to help you move past the negative stuff.

Ultimately, only you can ensure that you do fully recover from an emotionally challenging situation. If you choose to continuously dwell on what happened instead of taking positive steps, you may continue to feel emotional pain for many years. Instead, start taking helpful action right now, including adding the 10 mood lifting superfoods to your diet.

Featured photo credit: Michelle Tribe via flic.kr

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Holly Chavez

Writer, Entrepreneur, Small Business Owner

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Last Updated on September 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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