10 Ways To Promote Emotional Wellness Through A Crisis

As the world around us spins with executive orders, cancellations, and extreme measures to shelter in place, physical health is touted as top priority. From one side of the globe to the other, we’ve been cautioned to protect our immune systems, to be mindful of others and help prevent the spread of COVID-19.

It’s an environment none of us has ever experienced, and as I walked around the yard earlier today, my thoughts centered around the toll it’s taking on our emotional well being.

Lately, I’ve taken note of things that are helping me when anxiety threatens, and in sharing them here, I hope there will be a few takeaways for your own survival kit as we navigate these uncharted waters together.

1. Turn Off The News

When my 3 year old nephew hears a sound he can’t quite place, he scrunches his cute little face, looks around and says, “What’s that news?”

We know he means noise, and it makes me smile to think about the way he articulates the question. But in light of the constant stream of information coming our way related to the pandemic at hand, I can’t help but think of the parallel and wonder how much of what we hear around us is actually news, and how much of it is noise. Sometimes, it’s hard to tell the difference. I don’t want to minimize the severity of what we face on a global level, and I fully support measures of caution. But shutting down the steady barrage of details helps to ease tension and draw focus away from all the “what if” scenarios. Even amid a panic stricken culture, we can look toward the One who is still in control, and I’m especially grateful for those who continue to show up with messages of hope in spite of all that’s going on in the world. At the end of this post, I want to share a few links that have recently inspired my own journey. I hope they also encourage you.

2. Make A List.

I love a simple to-do list. It helps bring clarity and focus to the day. When routines are interrupted, when I feel out of sorts, and when I don’t know what to do next, taking time to pause and capture thoughts on paper is therapeutic. But even more than a task list, what about a list of remembrance? An intentional place to record some of the ways God has come through during times of hardship. I tried this the other day when I was feeling down, and there were several “aha” and “oh yeah” moments. Blessings I haven’t considered in quite some time came to mind. Answered prayers, God “winks”, special moments and encouraging testimonies dotted the page.

I’m human. I forget, and maybe you do too. But with a quick trip through the tunnel of time and a few strokes of the pen, we can pierce the darkness with a bright light of hope. God has come through before, and He is able to come through again.

3. Go For A Walk

Spoiler alert. I’m not the first to make this suggestion, and I’m sure I won’t be the last. But since the uncomplicated effort of moving and stretching our bodies can also relieve stress, release endorphins and clear head space, I can’t go without adding it to the list. There’s something about a change of pace and stepping away from a monotonous task or the hazy glow of electronics that reduces overwhelm, and stirs hope in an uncertain environment. What we see, feel and experience today won’t last forever. A little bit of movement and fresh perspective can help remind us of that. It’s like briefly stepping into another world, and though I can’t speak to the science behind it all, if we’re willing and able, renewed energy is within reach.

4. Organize An Overlooked Space

Small Confession. I’m not usually a big online orderer, but prior to the pandemic I became involved in a few projects related to home decor and photography. Cue the Amazon deliveries. Just saying. New gadgets and miscellaneous items started to pile up and – well, it got a little overwhelming. Little by little, I’m working to better organize my creative habits, and each time another cardboard box is broken down and placed into the recycle bin, I breathe a little easier. It’s still a work in progress for sure, but one that holds personal value and promotes more peace of mind. I realize that sometimes big ideas come with a mental price and other times, a space becomes cluttered simply because life is crazy. If you’ve noticed this trend as well, start with what you can control, and pinpoint an overlooked or out of the way place. Clear the mess. Organize the good stuff. And allow each small pocket of space to make room for a more settled frame of mind.

5. Make A Joyful Noise

In 1 Samuel 30:6, David encouraged himself in the Lord during a time of great distress. When everything around him signaled defeat, he turned his focus toward the Lord. He believed victory was still possible against all odds. After that particular battle, David recovered all with God on his side. In the low places of life, I think of those words because encouraging yourself in the Lord requires action and intention.

One of the ways that helps me shift focus is to sing. Over the years, my younger brothers might have (lovingly) poked fun of my voice every now and then, but Psalm 100 tells us to make a joyful noise unto the Lord, to serve the Lord with gladness and come before His presence with singing. (Sorry, guys.) 😉 Whether it sounds good or not, (What’s that news? 🙂 ) the physical effort of rejoicing in the Lord is hands down one of the best ways to gain an immediate boost. Wanna try it with me?

6. Capture The Beauty Of Nature

Oh Vitamin D, how I love thee! The sun is our best source of vitamin D, and research has shown it plays an important role in regulating mood and warding off depression. As a Sunshine State native, I might be a little spoiled with the opportunity for year round benefits in our low country of north Florida. Now that Spring has sprung and the days are a little longer, I’m compelled to grab my camera and loop the yard or neighborhood for hidden photo opportunities. Capturing the beauty of Creation holds curative properties that can’t be found in a bottle, and I can’t help but think God intended for us to experience His handiwork in a way that brings a sense of calm and pleasure to the soul. What a gift. Let’s seize and enjoy such an opportunity.

7. Surrender Expectations

Sometimes I confuse hope with expectation. Determined to think positive, I construct a carefully designed reality of better days ahead, only to find out later that the dimensions and timelines were way off. In a manner of speaking, of course. What happens next? Well, you probably already know. Yup. Grand disappointment. The subconscious mind is a powerful force, and in the face of a life crisis, or a crisis of the heart, it’s tempting to build on an unstable foundation. These days though, I’m learning more than ever the importance of walking in trust. Things will get better, but maybe not when, where or even how we imagine they will fall into place. Meanwhile, I want to hold on to hope and let go of expectation. Allow faith to be born anew and make the choice to surrender predictions and outcomes. Will you join me for the journey?

8. Embrace Simplicity

I’m that person who can walk around the kitchen in a fog and forget where the spoons are. Well, it’s not really that serious. I don’t actually forget, but if you’re anything like me, it’s easy to fall into such a distracted daze with everything going on around us that we lose focus while doing the simplest things. A recent article from Harvard Business Review suggests that the mind’s natural tendency for distraction is exacerbated during times of crisis. That certainly resonates with me. And though I don’t necessarily think the distraction can be avoided altogether, what if part of the solution is found in embracing our limitations? What if we cultivate a one step at a time mentality outside the vortex? Walk slow. Live in the moment. Don’t think too far ahead. When we’re feeling drawn to keep up, maybe it’s time to hold back instead. Let the wind blow. And the earth shake. Open the kitchen drawer. Pull out the spoon. Stir the warm, creamy liquid. Then wash your hands. And repeat.

9. Unearth Good Memories

In late March and early April, when delicate wisteria blossoms grace the landscape of our southern home with soft shades of purple, I know my sister’s birthday is just around the corner. Earlier this week, I browsed the greeting cards at Publix as part of my supermarket run, and suddenly found myself lost in a sweet memory of the time two years ago when Mom and I planned a surprise birthday trip for her.

While standing in the grocery store with half empty shelves and ration signs for bread and toilet paper, a man further down the aisle sneezed – loudly. Once. Then Twice. I made the decision to turn around and exit the aisle from another direction, but my thought pattern didn’t follow the sneeze. I chose instead to dwell on the good. And during this time, I wonder how many golden moments we can unearth from the past as we redirect our thoughts. What do you say we conjure the sweet memories of yesterday instead of anxious thoughts about tomorrow? Let’s look at the funny pictures. Scroll down memory lane. Remind ourselves, friends and family of those buried or long forgotten special moments. It might do us all a world of good.

10. Pray

Several times, I thought to put this heading first because I definitely don’t want to imply that prayer should be a last resort. In the end, though, I decided to keep it as number 10 on the list for a couple different reasons. First is this. During a crisis, my mind is often so scattered that it’s hard to pray, and if you’re anything like me, having practical steps to settle the soul can help bring your thoughts into focus.

I think of these verses in Philippians 4: 6-7:

Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.

Crisis or no crisis, we can give Him the small details and the weighty concerns. Even when circumstances aren’t turning around the way we’d like, it is still ours to hope. It is ours to believe. To trust. And to walk in peace. It is ours to cultivate joy, gladness and singing.

It is ours to remember there is a bigger plan at work. And it is ours to remember that we serve a very powerful God.

The wilderness and the solitary place shall be glad; the desert shall rejoice, and blossom as the rose.

It shall blossom abundantly, and rejoice even with joy and singing: Say to them who are of a fearful heart, Be strong, fear not: Behold your God will come with vengeance, even God with a recompence; He will come and save you.

The parched ground shall become a pool, and the thirsty land springs of water: in the habitation of dragons, shall be grass with reeds and rushes.

An highway shall be there, and a way, and it shall be called the way of holiness; the redeemed shall walk there: And the ransomed of the Lord shall return, and come to Zion with songs and everlasting joy upon their heads: they shall obtain joy and gladness, and sorrow and sighing shall flee away.

Excerpts from Isaiah 35

Now, for those links I mentioned earlier. Here’s to keeping the message of hope alive.

What Coronavirus Hasn’t Cancelled by Lisa Appelo

Does COVID-19 Rule? #CoronaVirus by Wendy L. Macdonald

How to Overcome Panic with Faith That Changes the World by Stacey Pardoe