As the world seems to be changing faster than ever across multiple areas, it is understandable that you might feel more anxiety and fear. You hear your friends, co-workers, and community talking, trying to figure it all out, trying to manage, prepare for or prevent pain and harm. And, of course, sometimes you find yourself getting caught up in the swirl.
It remains true that now, as in any time in our history, you have a particular sphere of influence. There are ways you can contribute that are unique to you and there are particular group actions or forms of focus that you are naturally drawn to. One of the most important things you can do is define what these are for you. Write them down and hang them somewhere your eyes land frequently. Reminding yourself of this keeps you focused on agency rather than slipping into hopelessness or helplessness. You have influence and what you do internally and externally matters.
In moments when you can’t see change arising directly from your contribution, trust and focus are needed. At other times, you can see that your transparency, calm, reassuring smile, the extra effort you make to offer care does matter - does affect others. Keep your attention steady here. Energize your efforts by noticing and celebrating when you are able to see exactly how your contributions make a difference.
Perhaps more than any other form of challenging emotion, it’s clear that fear and anxiety come from thoughts. Unless you feel fear as you are in the middle of a violent event, fear is coming from your thoughts about what might happen. Cultivating the agency to direct your thoughts is one of the most important things you can do. Let’s look at three key ways to do this.
First, it is very difficult to direct your thoughts from a place of dysregulation. Tend to regulation every day. You can find a list of regulation strategies on our website here. Take moments throughout the day to breathe deeply, gaze up at the trees, stretch, lay on the floor, etc.
Second, even ten minutes every day of sitting still and focusing on your breath as you count one to eight every inhale or exhale helps with mental focus and clarity.
Lastly, cultivate the habit of asking yourself,
“How can I offer care to others right now?” (An orientation toward care is the opposite of fear).
“What am I thinking about?”
“Are these thoughts helping me to contribute in some way or just triggering more anxiety and fear?”
“How do I want to direct my mind at this moment?”
“At this moment, is there some danger I need to tend to?”
“At this moment, am I safe and secure?”
Thank you for all you do to practice, offer your loving presence, and take action toward positive change. Together we can become a refuge for each other and create a new way forward.
PRACTICE
I invite you to consider setting your intention each day to notice your thoughts and discern if they are moving you toward contraction or expansion. Have expansive ways to focus your attention at the ready.