Everyone has a bad week from time to time. Sometimes you get a bad haircut that chips away at the self-confidence and some weeks you mourn the loss of a beloved family member or friend. The range of “bad” when it comes to defining a “bad week” is indescribable in this short blog post. While we cannot define someone’s “bad week”, there are some skills that can be helpful to help you overcome obstacles that stand it your way as you navigate weeks that are a little more challenging than others.
- Make sure that the basics are taken care of.
If you are not eating, sleeping, and drinking water this is the place to start. So often, when stressed we forget the basics. We forget the impact of having meals that fuel our body, maintaining proper hydration, and usually increased stress levels impact our sleep schedule on some level. Give yourself the basics before you try anything else. While this may not change the stressor, it will impact how much energy you have to try to problem solve or process whatever is needed. Sometimes this is where you stop. You just focus on these things and being present with basic day to day tasks. If this feels manageable then you can move on to trying other strategies.
2. Keep routines that feel good to you.
While a bad week is not necessarily the time to start something new, it is definitely time to keep doing what you know works for you. At times when we are stressed, we let our routines and rituals fall to the wayside. By maintaining rituals and routines that are normative as much as the body allows, we send messages to our body that it is safe enough to continue with life and reduce stress levels. If you know that going to the gym is your way to blow off steam, do it! If you know that you meditate every morning, don’t skip it when life gets tough. These are the times when we need our rituals the most.
3. Write it out.
Journal. Free write. It does not have to make sense. Getting our thoughts out on paper can bring clarity during stressful times. Make a web of word associations and see what you notice and where your brain goes.
4. Focus on your breathing.
When we become stressed our breath naturally becomes shallow and increases in tempo. Intentionally slowing down your breath and really focusing on allowing air to relax your body can slow down a frazzled week.
5. Expand your perspective
While some stressors are drastically life changing, most normative day to day stressors are survivable. By reminding yourself that this is one hour, one day, or maybe even one week of your life that is challenging (not your whole life) you maintain perspective that is valuable. Challenge yourself to remind yourself of other aspects of your life that you are proud of or feel accomplished in. See how many items you can come up with.
6. Know when you need to let yourself just feel it
Sometimes it is helpful to push through a challenging week. We can challenge our thoughts and reframe negative images into positive moments. And sometimes we need to just allow ourselves to have a crumby day and feel disappointed, sad or grieve for a few hours. Start to ask yourself if this moment is something to push through or something to allow yourself the space to feel.
Not all bad weeks or moments are created equal. Sometimes, we turn it around and keep going and sometimes we rest and allow ourselves space to feel. At times, we do both. All is valuable. Try out some of the tips above next time you find yourself feeling a little down in the dumps and let me know how it goes. Wishing you all a beautiful week ahead.
Mind-Body-Connection 