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How to Turn a Hot Mess Into a Powerful Message

How to Turn a Hot Mess Into a Powerful Message

Why are we all so freaked out about the mistakes, failures, and mess-ups in our lives? If we look around, we’ll see plenty of folks who have turned a hot mess into something redemptive.

Take a look at Oprah Winfrey; she is one of the most loved and successful women on the planet—and probably the most transparent. That’s why people love her. A week didn’t go by without her struggles, especially with food, being plastered all over TV, magazines and the Internet. People related to Oprah’s struggle because of their own; maybe not with weight, but with something, and that’s what connected them to her. That’s what connects us to each other, because in the telling of our stories, we see we’re all on the same playing field.

Oprah took turned her mess into a message by taking off her mask and getting real: through it she created something hugely redemptive.

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That’s what John Walsh from America’s Most Wanted did. After the abduction of his young son, he was determined to do something to help other families who went through the same horrific struggle. He started a television show, and through the 25 years it has run, he has helped capture over a thousand criminals.

How about Candice Lightner who started MADD after her 13 year-old daughter was killed by a drunk driver? And even though Lance Armstrong blew it, he founded Live Strong to help survivors of cancer and their families. Each of these folks turned a hot mess into a powerful message. Each has done something redemptive for mankind, and each had a few things in common.

They all:

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  • Failed in some way
  • Made a mess out of something
  • Suffered pain and heartache
  • Persevered
  • Never quit
  • Had the courage to tell their stories

Here’s the point: we don’t have to be perfect to be influential or make a difference. What we have to do is be willing to use our stories and our pain to help encourage others.

Where do we begin? Consider this:

Consider telling your story

When bad things happen in our lives, we generally want to keep them under wraps. Why? Because we don’t want people to think poorly of us or reject us, especially if we’ve messed up. Shame causes us to hide, but hiding never helped anyone. Ask yourself if what you’ve been through could possibly help encourage someone else. If the answer is yes, step out and tell your story and let it be used to strengthen others and give them hope.

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Find your passion

What do Oprah, Walsh and Lightner all have in common? Passion. They were passionate about a cause, and they wanted to direct that passion toward helping others. You may not be passionate about much these days, especially if you’ve just gone through a difficult time, but somewhere percolating below the conscious surface, there is something you care about—maybe even enough to start a revolution!

Narrow your vision

Once you figure out what you’re passionate about, it’s time to narrow your focus. Walsh focused on catching criminals and Lightner focused on drunk drivers.  Find your niche and figure out how you can spread your message.

Don’t give up

Anything worth doing is going to take time and effort. You have to keep in mind why you’re doing what you’re doing. The cause will be your motivator. Keep your focus and press on. Much of what we become passionate about has to do with the personal struggles we’ve gone through. From there a desire is birthed to help others or change society.

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Think bigger picture

No matter what’s happened in your life, your story isn’t finished yet. There is still a lot of living to do. We all need time to heal from the messes of our lives, but after we’ve healed, we need to consider re-investing our hearts with a bigger plan and purpose in mind.

So where does that leave you? How can you learn from those that have gone before you?  How can you turn all those places in your life that you’ve wanted to hit the delete button on, into something profoundly redemptive? Start by being transparent, and see what will happen with your hot mess.

Back at you: Have you ever been in a hot mess? If so, how have you turned things around for the greater good?

More by this author

Rita Schulte LPC

Licensed Professional Counselor

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Last Updated on October 14, 2020

Had a Bad Day? 7 Ways to Rebound From It and Feel Good Again

Had a Bad Day? 7 Ways to Rebound From It and Feel Good Again

Today didn’t turn out as you planned, but it doesn’t mean you’re weak. It simply means that you’re human, and you’re not bad just because you had a bad day.

“Not everyday is a good day but there is something good in every day.” -Alice Morse Earle

It’s not the end of the world when you find yourself thinking “I had a bad day,” but it can feel like it. You may have had plans that fell apart, experiences that set you back, and interactions that only did harm.

You may have started the day thinking you could take on it all, only to find you could hardly get out of bed. When you have a bad day, you can forget to look at the good.

Sometimes, self-care helps us to remember why we are worth it. It helps us to recharge and reset our mindset. It helps us to know that there are still options and that the day isn’t over yet.

Love yourself today, no matter how hard it’s been. That’s the way to find yourself amidst the hardships you have. That’s how you center yourself and regain focus and live a more meaningful life. Give yourself some credit and compassion.

Here are 7 ways to rebound from a bad day using self-compassion as a tool. If you had a bad day, these are for you!

1. Make a Gratitude List

In a study on gratitude, psychologists Dr. Robert A Emmons and Dr. Michael E. McCullough conducted an experiment where one group of people wrote out gratitude lists for ten weeks while another group wrote about irritations. The study found that the group that wrote about gratitude reported more optimistic mindsets in their lives[1].

Overall, having a gratitude list improved well-being and made one truly grateful by counting the blessings in their lives.

Write a list of what you are grateful for if you had a bad day. Make it as long as you like, but also remember to note why you’re grateful for each thing you write.

What has given you the most joy? What has set you up for better days? Keep a tally of triumphs in mind, especially when you do have the bad days.

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The day doesn’t define you, and you still have things of value that surround you. These could be material things, spiritual connections and experiences, relationships, basic needs, emotional and mental well-being, physical health, progress towards hopes and dreams, or simply being alive.

Here are some other simple ways to practice gratitude.

2. Write in a Journal

Journaling affects your overall mental health, which also affects physical health and aids in the management of stress, depression, anxiety, and more[2].

All you need is a pen and paper, or you could do an online, password-protected journal such as Penzu. The key is to get started and not pressure yourself on how polished or perfect it is. You don’t need to have prior experience to start journal writing. Just start.

Write out everything that is bothering you for 15 minutes. This helps with rumination, processing problems, and can even aid with brainstorming solutions.

However you approach it, you can find patterns of thinking that no longer serve you and start to transform your overall mental state. This will impact all areas of your life and is a great coping skill.

3. Meditate

Meditation can help you overcome negative thought patterns, worrying about the future, dwelling on the past, or struggling to overcome a bad day[3]. It shifts your mentality and helps you focus on the present or any one thing you truly want to focus on.

Here is an example of a meditation you can do:

Get into a comfortable position. Close your eyes. Rest your body, release tension, and unclench your jaw. Tighten and release each muscle group in a body scan for progressive muscle relaxation.

Focus on your breath, taking a few deep breaths. Let your belly expand when you breathe in for diaphragmatic breathing. Empty yourself completely of air, then return to normal breathing.

Next, focus on the idea of self-love and let it erase negative thoughts. Think about the ways you’ve been judging yourself, with the narratives coming up that your mind may create.

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Give yourself unconditional love and release judgment. Take your time meditating on this because you matter. This is particularly important if you had a bad day.

Check out this article for more on how to get started with a meditation practice.

4. Do Child’s Pose

Yoga Outlet says:

“Child’s Pose is a simple way to calm your mind, slow your breath, and restore a feeling of peace and safety. Practicing the pose before bedtime can help to release the worries of the day. Practicing in the morning can you help transition from sleeping to waking.”[4]

When you do Child’s Pose, it can be between difficult positions in yoga, or it can be anytime you feel you need a rest. It helps you recover from difficulties and relax the mind.

It also has the physical health benefits of elongating your back, opening your hips, and helping with digestion[5].

To do Child’s Pose, rest your buttocks back on your feet, knees on the floor. Elongate your body over your knees with both arms extended or tucked back, with head and neck resting on the floor[6].

Had a bad day? Try Child's Pose.

     

    Do this pose as a gift to yourself. You are allowing yourself to heal, rest, get time for yourself, recover, and recharge. When you’ve had a bad day, it’s there waiting for you.

    5. Try Positive Self-Talk

    Engage in positive self-talk. This is essentially choosing your thoughts.

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    When you have a negative thought, such as “I can’t do this,” replace it consciously with the thought “I can do this.” Give yourself positive affirmations to help with this.

    Negative self-talk fits into four general categories: personalizing or blaming yourself, magnifying or only focusing on the negative, catastrophizing or expecting the worst to happen, and polarizing or only seeing back and white[7].

    When you stop blaming yourself for everything and start focusing on the positive, expecting things to work out, and seeing the areas of grey in life, you reverse these negative mindsets and engage in positive self-talk.

    When you speak words of kindness to yourself, your brain responds with a more positive attitude. That attitude will affect everything you do. It’s how you take care of yourself if you had a bad day.

    Check in with yourself to know when you are having negative self-talk. Are you seeing patterns? When did they start to become a problem? Are you able to turn these thoughts around?

    6. Use Coping Skills and Take a Break

    Use your coping skills. This means not letting your thoughts take control of yourself.

    You can distract yourself and escape a bit. Do things you love. You can exercise, listen to music, dance, volunteer or help someone, be in nature, or read a book.

    It isn’t about repression. It’s about redirection. You can’t stay in thoughts that are no longer working for you.

    Sometimes, it’s okay to get out of your own way. Give yourself a break from the things going on in your head. You can always come back to a problem later. This may even help you figure out the best course of action as sometimes stepping away is the only way to see the solution.

    If you had a bad day, you may not feel like addressing what went wrong. You may need a break, so take one.

    7. If a Bad Day Turns Into Bad Days

    “I believe depression is legitimate. But I also believe that if you don’t exercise, eat nutritious food, get sunlight, get enough sleep, consume positive material, surround yourself with support, then you aren’t giving yourself a fighting chance.” –Jim Carrey

    If you’ve been feeling out of control, depressed, or unstable for more than a few weeks, it’s time to call a mental health professional. This is not because you have failed in any way. It’s because you are human, and you simply need help.

    You may not be able to quickly rebound from a bad day, and that’s fine. Feel what you feel, but don’t let it consume you.

    When you talk to a professional, share the techniques that you have already tried here and whether they were helpful. They may tell you additional ideas or gain insights from your struggles of not being able to rebound from a series of bad days.

    If you’re having more than just a bad day, they will want to know. If you don’t have the answers, that’s okay, too. You just need to try these tools and figure out how you’re feeling. That’s all that’s required of you.

    Keep taking care of yourself. Any progress is progress, no matter how small. Give yourself a chance to get better by reaching out.

    Final Thoughts

    If you had a bad day, don’t let it stop you.

    Know this: It’s okay not to be okay. You have a right to feel what you feel. But there is something you can do about it.

    You can invest in yourself via self-care.

    You are not alone in this. Everyone has bad days from time to time. You just need to know that you are the positive things you tell yourself.

    More Things You Can Do If You Had a Bad Day

    Featured photo credit: Anthony Tran via unsplash.com

    Reference

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