Mental Preparedness

Last night, I took stock of my year(2023) and outlined all the tasks that I must follow through with next year(2024). Suddenly, a strong urge to eat washed over me, even though I was still full from dinner. Thankfully, a dear friend instinctively called to check on me, helping me recognize that this urge was stress eating trying to take me on a date. After a long internal struggle to resist the feeling, I decided to have half an apple. However, I immediately felt nauseous, so I stopped. I realized that I couldn’t go to sleep feeling that way and resolved to address the storm within me.

When faced with challenging goals and tasks, it’s natural to feel overwhelmed and powerless. However, these negative emotions can actually provide valuable insights. For instance, they helped me identify a list of areas that needed my attention. Taking out my journal, I decided to tackle the immediate issue at hand but this process led me to create a set of mental and emotional strategies, each with its own actionable steps. These strategies are not just random ideas; they have been tried and tested in the past, yielding positive results. So, without further ado, let’s delve into these effective strategies and explore each of them in detail.

PART 1

PROBLEM: You are faced with endless tasks to fulfil and are frantic.

PLAN: Refocus by breathing, then prioritize.

When facing stress, it is common to take shallow, chest-focused breaths, which do not effectively support our brain or emotions. On the other hand, deep abdominal breathing delivers more oxygen and essential nutrients to the brain, allowing it to release anxiety and function optimally. To practice deep breathing, you can explore guided breathing videos or utilize breathing apps. One highly effective technique is Box Breathing. I personally rely on Box Breathing when tackling lengthy and mentally challenging standardized tests, and it never fails to help me. The beauty of this activity is that it can take as little as 1 minute. Once you have achieved a state of calm, tackle the task of assigning a timeline to each of your responsibilities, while remaining flexible with your schedule. Remember, you possess the patience necessary to overcome anxiety. Allow yourself the grace of being patient with yourself when needed.

PART 2

PROBLEM: Everything is so frustrating, it could make you break down in tears.

PLAN: Acknowledge your feelings, then text someone you love or someone who is a safe release place for you.

EXERCISE IN PRACTICE: Denying our true feelings about the events surrounding us may give us temporary satisfaction. However, this approach ultimately leads to relying on unhealthy coping mechanisms in times of darkness. The key is to first acknowledge and embrace our frustrations. Then, it is crucial to reach out to someone we love or who creates a safe space for us during difficult times.

We don’t necessarily have to disclose our suffering or ask for help. Instead, we can show care by expressing genuine interest in their well-being, actively listening, or letting them know they are cherished. Engaging in such actions holds immense power and helps us maintain mental integrity and inner strength. Genuine interpersonal connections serve as invaluable environments for learning mental discipline and maturity, as they offer non-judgmental spaces for personal growth. This activity can be completed in as little as two minutes.

PART 3

PROBLEM: You’re having a rather clumsy kind of day; spilling food on your shirt during lunch break, stubbing your toes while attempting to sit on the sofa, and your phone seems to have a knack for falling off…

PLAN: Employ a hobby to the rescue.

EXERCISE IN PRACTICE: When faced with a series of vexing situations occurring simultaneously, it’s easy to feel defeated. However, conquering these feelings of defeat requires nothing more than a personal revolution. Discover an activity that truly captivates you and dive into it wholeheartedly. Hobbies play a crucial role in such instances. They engage the mind in a delightful way and liberate the body through rhythmic movements that release pent-up tension. For me, yoga is the ultimate remedy on days like these, as it encourages a beginner’s mindset without any judgment. Engaging in hobbies for just 5-10 minutes can work wonders. Make the most of what your hobbies have to offer.

PART 4

PROBLEM: You are weighed down by a particular problem that needs immediate attention and overcome with worry.

PLAN: Create clarity.

EXERCISE IN PRACTICE: When worry becomes a close companion, a significant portion of our problem-solving capacity becomes inaccessible. Desperation often sets in when worries overwhelm us. However, by documenting our concerns, we gain a lucid understanding of our mental state at that moment.

Transferring our worries onto paper allows us to gain perspective and adjust our mindset. It may not necessarily solve the root cause of our worries, but it prevents imagined problems from overshadowing our thoughts and actions. The emotional release that accompanies this activity rivals that of finding a solution to the problem itself. In fact, this exercise can provide relief in as little as 5-10 minutes. Additionally, practicing it before bedtime can aid in falling asleep more easily.

PART 5

PROBLEM: A deadline is approaching and you are not ready yet.

PLAN: Reset or renew your energy cycle.

EXERCISE IN PRACTICE:

Deadlines that are out of our control can leave us feeling helpless, which often leads to procrastination. This is especially true when our current energy levels don’t align with the demands of the task at hand. However, as adults, we must learn to master the art of resetting our energy cycles.

If you find yourself needing to stay up later to accommodate a project, make it an organized process instead of a haphazard one. Remember, if your sleeping time is changing, your waking time should change as well to maintain a healthy balance. Life is flexible, and our physiological processes can adapt alongside it.

When you need to rejuvenate your energy, take a brisk walk in an open space and breathe in the fresh air. It’s amazing how invigorating a short, leisurely stroll in the neighborhood can be. Avoid relying on energy drinks for a quick fix; their high sugar and caffeine content can be detrimental to your health. You have the power to reset your energy cycles and tackle tasks with confidence. Embrace the flexibility of life and make intentional choices to nurture your well-being.

PART 6

PROBLEM: You find yourself in a situation where you need to interact extensively with someone who holds a different set of values than your own.

PLAN: Fancy a mantra?

EXERCISE IN PRACTICE:
Being in an environment where your values are deliberately attacked can be incredibly challenging, especially when there is no just cause other than to bring harm. However, if you have strong emotional and mental boundaries in place, such encounters become more manageable. This is where framing comes into play. So, what exactly is a frame? Essentially, it is something rigid that serves as an encasement.

When we choose to frame a situation, we create a containment for that specific situation. Not all situations require extensive logical analysis; sometimes, a spade is simply a spade. When we frame our minds, we establish a container for negative emotions and mental states. Framing involves developing or adopting a mantra that helps us maintain perspective when we are tempted to take things personally. This mantra can serve as a reminder of our values or prompt us to respond instead of reacting.

For instance, developing a mantra that combines personal values such as discipline and self-respect can prevent us from engaging in altercations or seeking revenge for acts of passive or microaggression. Embracing the challenge of engaging with individuals who possess contrasting value systems offers a valuable opportunity for personal growth. By holding onto these principles, we can confidently navigate challenging situations with grace and composure.

PART 7

PROBLEM: You wake up feeling cranky without any explanation.

PLAN: Practice meditation for self-compassion & Acts of self-care.

EXERCISE IN PRACTICE:

Ignoring or labelling crankiness as a mere mood swing is easy, but it doesn’t make it disappear. Unaddressed crankiness can have a lasting impact on other activities throughout the day, creating a mess. However, it is important to remember that it’s okay to be messy at times; be kind to yourself.

In those moments when you wake up feeling a little crabby, prioritize self-compassion above everything else. Adorn yourself in that dress that never fails to gather compliments, spritz on your favorite fragrance, indulge in a long evening shower, light a scented candle, and treat yourself to something sweet…the possibilities are endless. Crankiness serves as a reminder to pay attention to our own needs and seek care either from ourselves or from those around us who can provide it.

On your cranky days, be gentle with yourself and prioritize self-care.

CONCLUSION

In conclusion, I would like to emphasize the importance of carefully crafting presets in order to shield ourselves from overwhelming scenarios. As we prepare for the upcoming year, it is crucial to actively address the challenges and discomforts that accompany the pursuit of self-actualization. By doing so, we are able to embrace the process of planning and executing without hesitation. Taking the time to reflect on our experiences and set intentions for the future allows us to enter the new year with clarity and purpose. It is through this intentional approach that we can make the most of every opportunity that comes our way. Whether it be personal or professional goals, having a well-thought-out framework in place can help us navigate any obstacles that may arise.

As we bid farewell to this year, I sincerely hope that 2023 brought you immense joy. I hope that you were able to weather any storms that came your way and that you found blessings in unexpected places. Above all, I trust that you are filled with eagerness and anticipation for the year that lies ahead. In the spirit of the holiday season, I want to take a moment to wish you a joyous and festive time. May your holidays be filled with love, laughter, and cherished moments with loved ones. May the coming year bring you peace, prosperity, and a renewed sense of purpose. Here’s to a wonderful holiday season and a fulfilling year ahead!