Right now I am a bit overwhelmed with the world, the Ukraine, Europe, the pandemic and the climate crisis.
Maybe you are overwhelmed, too?
Got too much on your plate and nobody to give it to?
Are you overflowing with so much emotion you could scream?
It’s okay to be in this space.
Take care of yourself, body, mind and soul!
First acknowledge the emotion.
And let it be.
Allow yourself to cry, shout, scream, if need be. Don’t be afraid to experience them, even if they are “hard” emotions.
Remember they are not going to “stay”; that all emotions pass.
Then watch your actions and try to move from unhealthy to healthier responses.
Watch yourself for binging of any kind (including Netflix)
Instead of more negative reactions, try these self-soothing techniques: do some body stretching for a few minutes or even just move your shoulders and neck to release the tension; find someone to hug you or hug yourself; take a shower (or a long bath); go outside for a walk and pay attention to what you see; light a candle and focus on it for a few minutes; look at photos of people or pets you love; put on soothing music and listen to it; use aromatherapy or wash your hands in warm water with lavender soap (a favorite of mine); do 4-quare breathing exercises or use breath prays… and so on.
If you are able: think of 1-3 things you can be grateful for right now: sunshine (here), spring on the way, a clean house (for me)… (and always: coffee, friends, family…)
Self-care first!
Remember, take care of yourself before you can take care of others.
Whether you lead a team, are a parent, or the CEO, self-care is the first thing!
You can't give what you don't have, after all.
Then reach out to your “people”
Meet people in-person, and get “out there” in the world, a bit. It is proven that getting together with other humans is great for your well-being (google it, for the research).
Or reach out and help others.
Helping is (almost always) good for us.
Right now, we can do a lot to help the situation. Maybe you can take some clothes or food stuff somewhere, or work at a soup kitchen, or…
Get help from professionals, especially if you are experiencing symptoms of PTSD - see the list at the very end of the blog from Harry Hoffmann.
If you need me to refer you to a psychologist, counselor or psychiatrist, just ask!!!
I am very serious about this. Please find support for your needs, whatever they may be right now (I am a certified burnout coach, among other things, btw).
Finally, watch yourself and your activities.
Set some boundaries, especially when it comes to the “news”.
Set time boundaries for social media (avoid “doomscrolling”, if at all possible!) and limit online meetings – these meetings, for many people are very difficult and are becoming more so.
When it comes to the news, make sure they are reliable sources.
Follow your own trusted sources – I have to tell you, my sons trust 9-gag…
To make it clear though, I want to emphasize that you should get help when you need it.
And remember that ALL this too, shall pass.
Right now, in my little safe have, the sun is shining and I will go for a walk again, soon.
Have hope.
Patricia Jehle
PTSD SYMPTOMS:
PTSD symptoms may start within one month of a traumatic event, but sometimes they may not appear until years later.
General Symptoms (vary from person to person):
· Intrusive memories
· Recurrent, unwanted distressing memories of the traumatic event Reliving the traumatic event as if it were happening again (flashbacks)
· Upsetting dreams or nightmares about the traumatic event
· Severe emotional distress or physical reactions to something that reminds you of the traumatic event
Avoidance Symptoms:
• Trying to avoid thinking or talking about the traumatic event
• Avoiding places, activities or people that remind you of the traumatic event
Negative changes in thinking and mood
· Negative thoughts about yourself, other people or the world
· Hopelessness about the future
· Memory problems, including not remembering important aspects of the traumatic event
· Difficulty maintaining close relationships
· Feeling detached from family and friends
· Lack of interest in activities you once enjoyed
· Difficulty experiencing positive emotions
· Feeling emotionally numb
Changes in physical and emotional reactions / arousal symptoms
· Being easily startled or frightened
· Always being on guard for danger
· Self-destructive behavior, such as drinking too much or driving too fast
· Trouble sleeping
· Trouble concentrating
· Irritability, angry outbursts or aggressive behavior
· Overwhelming guilt or shame
source Harry Hoffmann - © 2022 Harry Hoffmann 3 C.A.R.E.#94
