From the article How to Incorporate Mindfulness in a Stressful Situation, you learned steps for restoring balance.
Today we will focus in more detail on how to switch gears.
This material will discuss ways to release stress that will help you shift your attention away from negativity and restore a resourceful state.
If you take the time to prepare your “switches” in advance, then during a period of failure, you will much more easily and quickly bring yourself back to normal.
Ways to Release Stress. How to Switch into a Mindful State
Tell What Is Happening: “I Don’t Believe It!”
If someone is trying to drag you into a conflict, or you have unwillingly become a witness to an argument, step back and watch from the sidelines.
Find a metaphor for yourself. Imagine you are watching a movie or a play in a theater, and the participants in the conflict are actors.
Let it serve as a switch and allow you to stay on the sidelines. You are NOT a part of what is being played out before you.
If you don’t believe what is happening on stage, say: “I don’t believe it”! But switch immediately, do not let yourself get drawn into the situation.
If people are sorting out their relationship, look at it as a performance. Understand that they are simply playing roles.
The “Soaring Bird” meditation will help you emerge from the thick of events and look at everything from the outside.
Come Up with a Switch Phrase
Come up with a phrase that will help you avoid getting drawn into unnecessary discussions or arguments.
Below you will see an infographic listing the most common phrases that will help you activate mindfulness in a critical situation.
Choose the one that suits you best or add your own to this list.
We would be glad if you share them in the comments.
The phrase can be universal, applicable to any situation, or you can come up with different ones for different occasions. The main thing is that they help you switch gears.
You know your own weak points, the situations in which you most often fall into imbalance.
If you get irritated when other people interfere in your life with advice, prepare a phrase in advance for such a case and use it at the right moment.
When you know you have such a prepared phrase, you feel confident and become stronger.
This works well in situations where your actions go against public opinion and you constantly have to explain your behavior.
Also when you have decided to change but are not yet fully confident in the new paradigm and fear that your environment might damage your still fragile inner core.
If you know that the phrase: “This is my life, please do not interfere in it.” will make you comfortable, use it.
If you think that the interference will not stop with this and the conflict will only escalate further, come up with other prepared phrases.
For example, when parents worry about your life and well-being, give them answers that will satisfy them. They will calm down, and you will continue to live according to your heart’s desires.
Read also: How to improve relationships with parents
Create a Golden Reserve
You can restore your resourceful state by turning inward. But not for self-digging. It is too early to figure out the reasons.
Find within yourself an island of safety, light, love, and trust that does not depend on external circumstances.
To do this, create a Golden Reserve during a period when you are in balance and in a good mood.
Make a list of things that inspire you and instill self-confidence:
- Pleasant memories from the past: photos of places you have visited, photos of yourself that you like, photos of close loved ones where you are all happy together.
- Books and articles that you love to reread.
- Favorite music, music videos, favorite movies.
- A list of favorite activities that you always enjoy doing.
- A list of inspiring quotes, funny stories and jokes, aphorisms.
- A personal achievement journal.
Everything that nourishes your soul and fills you with joy. Add to the list things that have previously helped you get out of the 3D swamp. Replenish your reserve from time to time.
Why this list if you already know what you love?
In a period of turmoil, you forget everything you ever knew. When you get sick, you also cannot immediately remember what to treat yourself with and what helped last time.
So set aside a couple of hours to create your golden reserve; in time, you will appreciate its benefits.
See also: Resourceful Woman, or Where Your Resources Are Hidden
11 sources for restoring and preserving feminine energy.
Take care of reminders
To remember how to get out of stress in the moment, place reminder beacons in visible places.
Their purpose is to remind you not to sink into negativity.
Stick a smiley sticker on your phone, wallet, computer monitor, or refrigerator.
Assign some object to serve as an “anchor.” For example, a small pebble that you can carry in your pocket.
Every time you touch it, you will remember to be present in the current moment and maintain awareness.
See also the Express method that will help you start moving forward
The algorithm from the first article and the methods mentioned above are first aid for activating awareness and relieving stress.
If you are in a state of stress most of the time: working in a quarrelsome team, forced to obey an unbalanced and rude boss, dealing with scandals at home, sacrificing your personal life for loved ones, I advise you to reconsider your life.
If you want to live in harmony, you will have to give up something: change jobs, move — make serious changes in your life.
As long as you live in stress, spiritual practices will help little, because all your energy will be spent on restoring your resource state.
You simply will not have the strength left to realize your intentions, improve relationships with dear people, and achieve personal growth.
I would be grateful if you share your own ways of switching from stress to awareness!