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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 January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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