6 Simple Steps to Make It Through the Worst Times

Wooden dock on a lake in the moonlight

Most of the practices for calming in the face of anxiety or panic attacks hinge on the idea that here, now, I am safe. The premise is that worry and anxiety come from being trapped by the traumatic memories of the past, or from thinking of the terrible “what ifs” of the future.

But what happens when it’s not okay here and now? What if, in this moment, I am experiencing ongoing pain, or my child is having the tenth meltdown of the morning, or my spouse is having a major medical event, or my parent is showing signs of dementia?

How do we deal with the activation of the present moment without losing our minds?

This question has been with me frequently over the past several years… how can I be peaceful, calm, and kind when circumstances are not?

Before I share some steps I’ve found effective, let me say that these are things we can do on a “good” day, when things might be hard but we’ve gotten enough rest, or we are tired but thoroughly enjoying our coffee… these are not things that work all the time and we shouldn’t expect ourselves to always be peaceful, calm, and kind. We are humans interacting with humans. We WILL mess up. We will lose it and those we love will lose it. This is not only to be expected, it is one of the things I most love about John Bowlby’s theory of attachment: we will mess up in our relationships, but when we take the time to repair well, our relationships will be stronger than they were before!

But I digress… my point is, no one is perfect and we shouldn’t expect perfection from ourselves or anyone else. That expectation alone will cause great suffering.

However, when we are able, what can we do to stay calm and steady in the face of immediate hardship?

As anyone who practices meditation will tell you, the first and most basic tool is awareness. When things are getting hard and you feel yourself getting activated, notice.

That’s all. The first step is to notice what is happening. Eckhart Tolle says, “Rather than being your thoughts and emotions, be the awareness behind them.” We are not our thoughts or emotions, we are the observer.

Once we notice, we have the opportunity to take the next step, which is to pause. Instead of impulsively acting on whatever emotion or thought is arising, we can notice it and pause. Take a deep breath.

And perhaps another.

Pausing and slowing our breathing can help us calm our amygdala, a small part of our brain responsible for keeping us safe. Except our amygdala only gives us three options: fight, flight, or freeze. Sometimes those options are useful. When dealing with loved ones, usually they are not. Usually they will make the situation worse instead of better.

So, breathing slow and deep can calm our amygdala and send it the signal that everything is ok. Then our prefrontal cortex, the part of our brain that can make plans, be flexible, think through options, and let us see things from another’s point of view, can come back online and be in charge again.

We can reflect.

We can choose our response.

Unfortunately, even with our prefrontal cortex running the show, there simply are not always going to be solutions for the circumstances we face.

We’ve noticed. We’ve paused. We’ve breathed. We’ve reflected.

And our child is still screaming and throwing things.

Our pain is still curling us in a ball.

Our spouse is still sick.

Our parent is still oddly belligerent.

So the next step becomes perhaps the most difficult… acceptance. This is what is happening. I cannot change it. So I accept it.

Don’t get me wrong here, acceptance does not mean I will lay down and give up. Instead, acceptance is truly a form of courage. To face things as they are is one of the bravest things we will ever do.

We can’t rush this one. Acceptance may not happen in this moment. It may not happen today. It may not even happen next week. Or it may happen right now, but not tomorrow. Each of these steps takes practice, each one takes time.

As we give ourselves time to notice, time to pause, time to breathe, time to accept reality as it is, we are also practicing compassion. And in my mind, compassion is the crux of the whole thing. When we are able to practice compassion for ourselves as we learn and grow, we can also begin to practice compassion for those around us. And when it’s not okay, we need compassion more than any other time…

Compassion for ourselves in our own failings and shortcomings, when we don’t respond to tough situations the way we wish we would…

Compassion for those around us who are having a hard time, even when we aren’t sure we understand.

You see, compassion softens us. It allows us to open our hands and our hearts, to be present to ourselves or to another with tenderness, kindness, and care instead of bitterness, anger, or coldness. Compassion upholds and completes the cycle of finding peace when it’s not okay.

The steps are simple: notice; pause; breathe; reflect; accept; practice compassion. But they are not easy.

Most of us have not been trained to respond to hard and impossible things in these ways. Some of us might even find ourselves annoyed right now. If so, take a moment to think about how you usually respond when things really aren’t ok. What does it feel like in your body? Does your pulse quicken? Do your hands shake? Does your breathing get shallow? How does your voice sound? Do you yell? Go silent? And in the end, how do you feel? How do those around you feel?

Is what you’re doing working?

If so, then notice. Think about the things you do that work for you. Pause and appreciate them.

If not, then notice. Think about how you hope to feel in the face of difficulty. Think about how you want those around you to feel. Would you like to try something new?

There are many unfixable things we will face in our lives. If you haven’t encountered them yet, just give life time… they will come. And when they do, our only choice, our only power, lies in our response.

Notice.

So much love,

~A

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