One of the biggest challenges for many people is developing mental and emotional calmness and balance during stressful times. This is why it's so important to learn to understand and develop equanimity (see my article: Living a Balanced Life).
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| Developing Equanimity During Stressful Times |
What is Equanimity?
Equanimity is defined as the capacity for calmness, composure and even-temperedness--even in highly stressful times (see my article: Living With Uncertainty).
The metaphor of a sailboat which remains upright in turbulent waters is often used to describe equanimity. The sails might sway in the storm, but they remain centered.
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| Staying Centered During Stressful Times |
Equanimity doesn't mean passivity, indifference or resignation. It means finding your inner balance.
Equanimity also doesn't mean that once you have found your internal centered place that you won't take appropriate action to improve a stressful situation.
For instance, if you angry and disappointed about a particular social justice issue, you can participate in social justice activism for the equal rights and opportunities of all people and, at the same time, maintain a sense of equanimity (more about this below).
How to Practice Equanimity During Stressful Times
- Start With Self Awareness: When things go wrong or times are stressful, it's easy to get stuck in the Blame Game and point a finger at others. And, while it might be true that others have contributed to your stressful situation, you need to first be aware of how you're feeling and responding to the situation. There's a difference between responding and reacting (see my article: Awareness and Self Acceptance).
- Acceptance to Begin Wherever You Are: You can begin wherever you are mentally, physically and emotionally by accepting where you are right now in the moment. The concept of acceptance can be confusing, especially when you're in a highly stressful situation. Acceptance doesn't mean giving up, being indifferent or numbing yourself. Acceptance means that you acknowledge the situation and how you're feeling in the here-and-now. You're not stuck in the past or projecting too far into the future. Before you can get to a state of acceptance, you need to feel all your feelings internally. Then, if you need to express your feelings, do it in a calm and even way. If you can't do that in the moment, wait until you can. Then, you can be in the here-and-now whatever that means for you (see my articles: Welcoming All Emotions and Acceptance and Self Compassion).
- Develop Ways to Calm and Center Yourself: Find ways to calm and center yourself that work for you. This could include grounding techniques, breathing exercises and mindfulness meditation.
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| Developing Ways to Calm and Center Yourself |
- Take Constructive Action to Feel Empowered: If you're anxious or feeling powerless, find ways to take constructive action so you feel empowered. Being proactive might mean different things in different situations. It might mean you take constructive action to deal with your anxiety by walking or exercising at a level that's appropriate for you. It might also mean seeking help from a licensed mental health professional. If you're upset about a social justice issue, you might volunteer with a large advocacy group to feel you're making a difference and to be around other like-minded individuals (xee my article: Living Authentically).
- Recognize You're Not "Perfect": Although these steps are presented in a linear way, the reality is that you might go through these steps in many different ways because progress isn't linear. Progress is often more like a spiral than a straight line. So, you might become more self aware, accept how things are in the moment, calm yourself and take constructive action--only to find yourself temporarily stuck in your own inertia. If this is your experience, accept it and begin again--no matter how many times you have to remind yourself of these steps. Repeating these steps where you are in any given moment helps you over time to progress--even if you take two steps forward and one step back each time. Be kind to yourself (see my articles: Overcoming Perfectionism and Perfectionism and Shame).
- Get Emotional Support: Supportive friends and loved ones can help you so you don't feel alone. Even if you feel that talking about your situation might not make a difference, talking often makes a difference in relieving stress.
- Get Help in Therapy: If the situation is beyond the support of loved ones or you want additional support, consider getting help from a licensed mental health professional who can help you through the process while you develop the necessary tools and strategies you need. This can be especially important if your current situation is triggering unresolved trauma from the past.
Also see my articles:
About Me
I am a licensed New York City psychotherapist, hypnotherapist, EMDR, AEDP, EFT (for couples), Somatic Experiencing and Sex Therapist.
I work with individual adults and couples.
To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.
For over 20 years, I have helped many clients to overcome painful and stressful situations so they can lead more fulfilling lives (see my article: What is a Trauma Therapist?).
To set up a consultation, call me at (917) 742-2624 during business hours or email me.