Moving Forward in the Midst of Discomfort

We are experiencing discomfort at unprecedented levels-in our personal lives and in our professional lives. Going about our daily lives and taking care of our basic needs has proven to be somewhat challenging considering everything unfolding in the world today. Some days it’s easier to accept life as it is, while other days, it is difficult to put one foot in front of the other. Although there are forces outside our control pulling us in multiple directions, we still are bound by the responsibilities of life, and as they say, life goes on!

Although there’s much occurring outside of our control in this season, we still maintain control over so much.

So, I pose this question again, how would you like to move forward? What will you nee to move forward in the most efficient manner?

Will you be stalled by life’s surprises, or will you use this forced slowdown to make some things start moving in your life?

Here are three things to consider when moving forward in the midst of discomfort:

1. Make up your mind and monitor your thoughts along the way. Your success begins with your thinking. With a determined mind, a focused mind, and an encouraging and healthy mind, you can go far. When times become challenging (and they will), adopting a growth mindset will make it easier to get through difficult, debilitating moments. Rosa Parks once eloquently stated, “I have learned over the years that when one’s mind is made up, this diminishes fear. Knowing what must be done does away with fear.”

2. Set SMART goals to help guide your progress. Goals are like roadmaps to success. Without them, success is possible; however, with them you have more alignment, focus, and guideposts to steer your progress. Setting goals is a sign of intention, and in order to amass the success that you seek, it behooves you to have a plan in place as you work through the process. If you fail to plan, you plan to fail.

3. Learn and implement skills that will help you deal with distressing emotions and situations. There will be happenstance events that occur in your life as you choose to move forward. You will encounter distressing situations, troubling situations, and confounding situations, but do not be resigned by these events. They come to test your resolve, and it is imperative that you have a tool box of skills to help you master the hills and valleys that you will encounter along your journey. You have the tools that you need to be successful, but you can also learn more skills to help you better manage your thoughts and feelings and you move forward amidst discomfort.

I want to share with you a mindful strategy to help you better manage your thoughts during distressing times. Practicing mindfulness helps you focus on the present, reduces anxious feelings, and helps you gain a greater sense of acceptance. This strategy can be done anywhere and by anyone.

THOUGHTS ON PARADE (Mindfulness for teen anxiety, pg. 50).

• Take a moment to get into a comfortable posture (sitting in a chair, hands on thighs, eyes closed), and just begin to bring your awareness to your thoughts.

• Imagine a parade going by on the street; you are sitting on standing and watching the parade pass by. 

• Now, try to imagine yourself actually on the floats going past, or perhaps on signs and banners carried by the marchers in the parade. Take a few minutes and just imagine the thoughts passing by. 

• Remember, do not join the parade and start matching with the thoughts; stand back and enjoy the show, knowing that even the biggest thoughts will pass by or be carried away by someone in the parade. 

Practice this strategy when you are not experiencing distressing emotions. Doing so makes it easier to implement when you are experiencing moments of distress, and if you’re struggling with doing so, seek the help of a licensed professional. 

So, I ask again, how would you like to move forward? How will you move forward with renewing your mindset? How will you move forward with managing your self-care? How will you move forward with using this challenging time as a catalyst for growth? How will you grow from this forced standstill? 

Remember, when you decide how you would like to move forward, your mind goes before your body! Feed your mind positivity; feed it encouragement; feed it with non-judgmental acceptance. Enhance your thinking with strategies meant to calm and focus it. Doing so will be beneficial for you in the long run.

I want to leave you with a quote from Robin Diangelo. 

How would you like to move forward?

Best regards,

Kindall Tyson, M.Ed., LPC, NCC

LPC | Educator Wellness Coach

www.aspirecounselingwell.com

Strategies to Cope with Unexpected Occurrences

According to Heraclitus, “The only constant in life is change,” and nothing has exemplified this statement more than the events that we have recently experienced. We as students, faculty, and families are dispersed throughout the world; our routines have been disrupted, we are unable to spend time with friends as we once had, we are less able to make definitive plans about our future, and yet, in the midst of the uncertainty and fear, we are still able to muster support for one another, show up for others around the world, and fulfill our responsibilities during this challenging time.

As a mental health professional, I can only imagine the levels of distress and uncertainty that some may feel, and I want to encourage you to pay special attention to your mental health during this time. It is easy to slip into negative thinking, feelings of boredom and hopelessness, and maladaptive behaviors when you’re cooped inside, lack connection with nature, and are dealing with fear of the unknown.

I endeavor to offer you a few tips and strategies to practice self-care, tend to your relationships, and mind your mental health during this time:

1.     Try and establish a schedule. As best you can, create set times for family time, scholastic responsibilities, physical exercise, and some social contact. Recent events have disrupted everyone’s routine and sense of normalcy; therefore, in an effort to regain some control over your day, try and establish a daily schedule. Doing so could provide a great opportunity for families to engage positively with one another and problem solve together.

2.     Limit your exposure to negative news about the event. I understand that news of the Coronavirus can be found in most places; however, you have control over how much you choose to access. Try to set a time during the day that you will limit your exposure to news that may depress your mood, make you feel anxious, or frustrate you further. Stay focused on those things that are within your immediate control. Stay as optimistic as possible and remind yourself that even though what you are enduring is not desirable, it is temporary!

3.     Focus on self-care. During this time, it is important to focus on your self-care. “Caring for your mind, body, and spirit can increase your ability to cope…” Eat well (as best as possible), get enough sleep (at least 8 hours), and exercise. If you are unable to get to a gym, there are online outlets that have exercise channels for you to watch and engage with.

4.     Practice healthy coping strategies. During this time of uncertainty and sometimes following unexpected natural events, you may experience intense emotions. It’s important to identify healthy ways of coping. As parents, open the lines of communication with your children about how they feel without reacting negatively, and for children, open up to your parents about the emotions that you may experience; don’t hold how you feel inside. Practice mindfulness strategies. They help you to deal with distressing emotions, remain present-focused, and cope more effectively. It could be mindful breathing and/or meditation. Click this link for a comprehensive list of healthy coping strategies. https://www.verywellmind.com/forty-healthy-coping-skills-4586742. Click this link to learn more about how to practice mindfulness, https://www.mindful.org/how-to-practice-mindfulness/.

Take it one day at a time and know that some days will be better than others. Remember, that this too shall pass, and you are not alone. If you are in greater need of assistance, reach out to a mental health professional; it is not a sign of weakness to seek support. I wish everyone well during this time.

Kindall Tyson, M.Ed., LPC, NCC

Therapist | Professional School Counselor | Educator Wellness Coach