Limit the time you’re exposed to the situation. Be informed, but limit the amount of news, media, social media, that you take in. For social media, you can choose to follow and unfollow certain accounts and channels. Use social media to build yourself up, promote positivity, and connect with non-toxic people. Social media is a fantastic tool when used this way.
Practice reframing thoughts
Reframe your negative and distorted thoughts. Read about cognitive reframing here. To begin dealing with negative thoughts, we must recognize when we have one. Next, is to identify what triggered the emotion. Our thoughts and emotions are linked. Notice whether you are ignoring, minimizing, or exaggerating the situation. Challenge your thoughts, be curious about them. Keep in mind that thoughts are just thoughts and not fact. The final step is to reframe. Rewrite the thought so that it is no longer negative, personal, permanent, and pervasive. With the practice of reframing our thoughts, over time, positive thinking becomes a biproduct.
Allow yourself to feel peace
Let peace begin with you. What can you do or think that makes you feel peaceful? A few ways to begin feeling peaceful may include, guided meditation, going for a hike or walk, drawing, working on a puzzle, journaling, etc. Allow yourself to feel peace and notice what it feels like.
Limiting exposure to news and social media, reframing thoughts, and finding peace are 3 mindful ways to increase positivity, but there are other paths out there, as well. Participate in 2 to 3 mindful activities for a few weeks or a month to see what you enjoy. Build a mindfulness skillset to use during hard times.
If you would like to work on this with someone, reach out to a professional counselor who can help.
As runners, we need to make sure that we’re protecting our body image and promoting body positivity. Acknowledge that all of our bodies are different, setting aside judgments, opinions, and expectations of what our body should look like as runners. Know that all of our bodies are incredible and capable of so much. They can go ultra distances, but on a cellular functional level they are more impressive. Appreciate, love, and respect that.
Self-care is obviously very important. Appropriate recovery and nutrition, among all of the other ways that we support our bodies.
We have to check our negative and distorted thoughts about our bodies. What kind of thoughts are you having about your body? What are you doing with those thoughts? Are you taking care of yourself? Positive affirmations, caring thoughts, embracing ourselves how we are in the moment, and focusing on the resiliency of our bodies are a few ways to go about promoting healthier and more realistic thoughts. Remember, thoughts are just thoughts, what you choose to do with them is what matters! We all experience negative thoughts.
It’s okay to want to improve our bodies and become sharper athletes. Make sure you’re going about it in the right way and not causing harm or injury.
Be present and content with how you are because our bodies do so much for us, they change day-to-day, anyway. Give thanks to your body, even the challenging parts. Forgive yourself for things that you have said or done to your body that you shouldn’t have. A good way to do this is to look at yourself in the mirror and repeat these things, allowing them to settle into your heart. Let yourself heal.
When hurtful words and actions come from other people, we don’t have control over that. We choose to control how we react. Have some sort of comeback or body positive affirmation in your back pocket for when this occurs. Protect yourself, stand up for yourself. A ton of people out there will have something negative to say about your body. It sucks, it shouldn’t happen, but try to not allow it to take a hold of you. You’re better than that and you’re worth it. Plain ignoring the person is fine, but it feels better saying something positive about your body. Better yet, if you say something amazing about the part of your body that they are judging or criticizing. Use your strength and take a stand.
You know what’s best for your body, but if you’re honestly struggling with body image and eating, reach out for support. Strengthen yourself through people who are there to help you. It’s alright to need any level of help with something. You could contact a professional mental health counselor, someone who specializes in body image and eating. Dietitians and nutritionists. A running coach, maybe even one who is certified in nutrition. For a good shot at getting the best support for you, make sure that they are a good fit to work with.
As a running community, let’s continue the conversation, sticking together on issues like this, and lifting each other up. Thank you for reading.
Think of something that you’ve always dreamed of doing. Travel? Opening a business? Contacting someone you haven’t talked to in a long time or ever? Dumping an unhealthy habit that you have been clinging to? It can be anything. It is probably overwhelming to think about and you might be afraid of the process. I’m talking about really stepping outside of your comfort zone and tearing down the protective barriers. Think about how freeing accomplishing that dream could feel… YOU DID IT! Think about all of the possible benefits of that accomplishment, like further opportunities, boost in self-esteem, feelings of gratitude and happiness, and reconnection.
Fear and Anxiety Holds Us Back
Being honest with yourself, what has kept you from doing that? If it is anxiety, you’re not alone. The feelings of fear and anxiety are there to protect us on a primitive level. These emotions help us to survive and make better choices. If we didn’t have these feelings, what would be stopping us from doing something dangerous? These are normal, healthy emotions and we can’t make them go away. We don’t want them to go away.
Our thoughts that hold us back can seem to come out of nowhere at times. Thoughts are naturally occurring and will come and go. Know that thoughts are thoughts and not reality. Just because we think something, doesn’t make it true. Identify the thoughts that hold you back, reframe them to better use, and learn how to better manage your anxiety. Even though we can manage anxiety, we can’t get rid of it, but we can keep it at bay.
What was that dream accomplishment that you thought of earlier? How can you make it work? What small steps can you take to get the ball rolling?
My Real-Life Example
Here is a simple example of a long-term goal of mine and thoughts that I struggle with. This is in regards to participating in the BADWATER 135 ultramarathon (I am a seasoned ultrarunner). This is a goal that has been several years in the making and there are a few more years to come in this journey before I stand at the start line. Many doubts have popped up in my mind over the years. Doubts that I’m not good enough, and doubts that details would never come together to make this dream a reality. Anxiety comes and goes. I experience anxiety over what people might say or think if I ever bring up wanting to run The World’s Toughest Footrace, so I rarely talk about it. Anxiety over becoming injured and never being able to run ever again. These thoughts have been bothersome, coming and going, since I got started. I want this goal bad enough, and I’m going to give my best effort, so the thoughts aren’t going to keep me from doing what I am passionate about.
Reframe Fearful and Anxious Thoughts
The unhelpful thoughts are identified, now let me show you how to reframe this fearful way of thinking. The doubt that “I’m not good enough” can be reframed to, “I am hardworking and have been thoughtfully and skillfully working towards this goal for years. I have grown so much, not just as an athlete, but as a person. I’ve come so far, I’m not going to give up now.” And “things won’t ever come together for me,” to “continue to be patient, every year you are steps closer to this goal, and you are diligent in catching all of the preparation details.” As for the anxiety, “I can’t ever tell anyone without being judged,” to “who cares what people have to say about it, this is something that I love.” For anxiety over injury, “I’m worried that I’m going to get injured in a freak accident on the trail while training,” to “I’m a careful and skilled runner. I rest my body and care for it enough, so that I can do what I do. My running coach is also mindful when it comes to injury prevention.” That is how to reframe, think realistically.
More Anxiety Management
There are multiple ways to manage anxiety. Self-care should be the top priority because it is the base from which we build upon. This includes proper diet, exercise, and sleep. Use the reframing skill from above. Learn Dialectical Behavior Therapy and Cognitive Behavioral Therapy coping strategies. Talk with a licensed professional counselor to have support in sorting out the details and find what works for you. Practice yoga, meditation, and breathing exercises. Practice these things consistently overtime to create helpful habits. The process isn’t always easy, there are challenging times, stick with it, and give yourself grace. It is a true learning process. I have been using these strategies consistently for years and they work. As you do the strategies, you will find favorites and learn when to use which strategy, as one will be more helpful than another in any given scenario.
When Your Dream Becomes a Reality
When the time comes to tackle that dream, reflect on your journey. How does it feel to be where you are, today? What is the biggest thing that you learned in those smaller steps? How can you apply what you have learned in the future? Continue the helpful habits that you have established or are continuing to work on. Honestly, the work never ends, and having a healthy mind is a ton of work, but we absolutely need to nourish it.
When that dream becomes reality, be connected and in the moment with it. Take it in. What does it feel like physically, emotionally, and spiritually? What is the greatest part of the experience? How proud do you feel? What have you learned? When it’s all over, would you do it again? It is important that we acknowledge the benefits of the hard work and perseverance. There is a mountain of experience to take away from accomplishing a dream.
I hope that you found this article insightful and are perhaps examining anxious thoughts that are keeping you from achieving your dreams. Incorporate the strategies that I have discussed into your day-to-day life and notice the benefits. Keep striving towards accomplishing your dreams, soaking in that journey.
Use this distress scale to help you stay more aware of how you are doing. The scale is 0 to 10, where 0 is that you feel at peace and are completely calm, and 10 is distress that is so unbearable that you cannot function. Refer to the scale, as-needed. If you find yourself rated at 4, where negative thoughts begin to impact you, consider talking to a mental health professional because it is better to get help sooner than later. Don’t allow yourself to be in a distressful state for too long. When you feel change is needed, take action and contact someone.
Seek help from a mental health professional at any time, you do not need to be in distress to get help. A professional counselor can provide services for things such as managing stress and anxiety, examining thoughts and behaviors, support you in life transitions, and teach you how to strengthen your mind.
0: Peace and complete calm
1: No real distress, but a slight feeling of unpleasantness
2: A little bit sad or “off”
3: Worried or upset
4: Upset to the point that negative thoughts begin to impact you
5: Upset and uncomfortable
6: Discomfort to the point that you feel a change is needed
7: Discomfort dominates your thoughts and you struggle not to show it
8: Panic takes hold
9: Feeling desperate, helpless, and unable to handle it
10: Unbearably upset to the point that you cannot function and may be on the verge of a breakdown
These 12 tips are specific to living through a pandemic (COVID-19) where there are multiple tragic events and crisis occurring at once on a worldwide scale.
A brief overview of the destruction that COVID-19 has caused
• People are ill and dying from a virus.
• People are socially isolated from family and friends.
• People are restricted in where they can go and what they can do.
• People have lost jobs and are financially unstable.
– Connected to all of this is the person’s identity because people identify themselves through going out and participating.
• Political issues, finger pointing and name calling are a big part of this pandemic.
• People wear face masks to reduce spread of the virus, but the mask also hides smiles.
• Anxiety, depression and suicide is on the rise.
• People are silently hurting.
The benefits of these tips are (but not limited to)
• Increased happiness
• Connection to others
• Raising awareness
• Fostering positivity
• Finding value and meaning in life
• Learning coping strategies
• Finding help
Keep in mind that this article isn’t telling you to ignore, dismiss, or minimize what’s going on around us. It is important to sit with the difficult emotions and thoughts, to process, and personally grow from what’s occurring in our lives. We can’t run, there needs to be a resolution to do something about it, but there needs to be a balance and healthy approach.
Let’s cover the tips on getting through
1) Limit your time on social media and watching the news. Be informed and have proper understanding about what’s going on around the world, but don’t allow the information to overwhelm and carry you away. The information on social media and the news shouldn’t occupy a good portion of your day.
2) Mute or unfollow people on social platforms such as Facebook, Twitter and Instagram if they are posting unhelpful information on the pandemic or are posting frequently on the pandemic. Always check the resource of what they post to make sure it is true and accurate. There is a lot of information being shared that is inaccurate or highly one-sided. Be your own researcher, fact-checker, and it is beneficial to try to see from both sides of an issue. Widening perspective allows us to have a more open mind and gives us a little more breathing room.
3) Use social media and technology to your advantage. Since we have to limit being around others or can’t be around people at all, use social media to connect and to lift up others. Post something kind or funny. Post a beautiful picture. Have an engaging conversation, but leave out the pandemic and political issues surrounding it. You can lift someone’s spirit and your own!
We use video platforms on almost a daily basis now, continue to use it to connect. Talk to a good friend who you haven’t seen in a while. Use video platforms to check-in with a person’s mental health, you don’t know who is suffering in silence.
Are you feeling unsure about how to check-in? This link will lead you to check-in questions:
Do you have a favorite hobby or interest? Join and follow social media groups and pages to motivate and fuel your interests.
4) Virtual tours, adventures and visits. If you are looking for something new and interesting to do without leaving your house, take a virtual trip to a National Park, zoo, museum, etc. Think of somewhere that you’ve never been and would like to go. Read about it, look at pictures, watch videos, and take a virtual tour. This is fun activity to do with kids and it’s educational.
If you’re religious or spiritual, consider attending a virtual service or practice.
5) Teach someone about your hobby or trade. Write, blog, create social media content, and make a video to do so. Engage with people, answer their questions, and provide them with credible resources so they can learn more.
5) Increase your self-care. Do more of what you enjoy and try new things, even if you don’t feel like it. Take care of your body and mind. Try to keep to a normal schedule, this includes proper exercise, diet, and staying hydrated. If you’re overwhelmed with work, schedule in self-care. Slow down, read a book, take a bath, watch a movie, call someone you care about.
6) Make a vision board to stay focused on your long-term goals. Read how here:
8) Practice mindfulness, breathing and or meditation. Find someone who provides these services online if you need help getting started. Create a YouTube playlist of relaxing music and sounds that you can practice to. Don’t give up if these exercises don’t immediately benefit you in an impactful way, it takes time to learn them. It’s a process.
9) Use online presence to raise awareness or funds for a cause that you’re passionate about. Help people learn more, support people who need it the most, connect to others who care about the same thing as you. Feel good!
11) Have a safety plan and an emergency plan. For the safety plan:
• Write down what triggers maladaptive behaviors.
• Write coping strategies for each trigger that you can participate in right away.
• Write down three positive affirmations or favorite quotes.
• List three people whom you can trust to call and talk to and receive support from (Do ahead of time: make sure that they know they are on your safety plan list and tell them how they can best support you if you contact them.) (Ideas on how they can help: this can range from a phone call to recall favorite memories or to meet up for coffee.).
• If your situation turns into an emergency, call 911 or the National Suicide Prevention Lifeline 1-800-273-8255 or your local mental health crisis lifeline. Add these emergency phone numbers to your safety plan.
12) Speak with a professional counselor. They can teach you several coping strategies and powerful tools like cognitive reframing. They are someone who will be present with you, be non-judgmental, listen, and provide feedback. They will support you and give you space for you to process your strongest emotions and thoughts.
Check out these other benefits to seeing a counselor:
IMPROVE the Moment is the next skill. The acronym IMPROVE makes life a little bit better when it is not going so well.
During a crisis, you have two options. You can sink into the distress or invest in behaviors that might improve how you feel in the moment.
I: Imagery M: Meaning P: Prayer R: Relaxation O: One thing (or moment) at a time V: Vacation E: Encouragement
Imagery is powerful because your mind can convince your body that you are elsewhere. A good example is being at the beach. When you’re actually sitting on the beach, your muscles are relaxed. When you imagine yourself at the beach (and you’re elsewhere), you can still get your muscles to relax, you convince your body that you are sitting there.
Ideas for imagery
Use an app or purchase a recorded guided imagery. You can also just use your own mind and create a guided imagery.
• Forest path • Walk on the beach • Favorite place • Safe place • Sunflower field • Stroll by a stream • Waterfall • Garden of butterflies • Sunset • Star gazing • Mountain summit hike • Sitting by a campfire
Practice and enjoy the benefits! Also, imagine yourself doing well and practicing your skills.
Viktor Frankl (1905-1997), one of the founders of existential therapy, once said “If there is a why, then a person can figure out the how.” [Look him up, his life was remarkable. He wrote the book “A Man’s Search for Meaning,” which is about being a psychologist in a concentration camp. He is well-known for this book, but he has several other accomplishments.]
List and contemplate your “whys” for working on any problem.
Examples: Why stay safe?; why practice your skills?; why improve your self-care?
Having meaning motivates you; your whys will motivate you to act.
Prayer is a calming ritual, it also provides connection, guidance, and peace.
Pray where you are at, or go to your place of connectedness or worship. This skill is useful anywhere and at anytime. Connect to your spirituality.
Everyone needs relaxation. What do you do to relax? What do you think could be relaxing that you would like to try?
Schedule in some of those relaxing behaviors every day. Keep in mind that relaxing also takes practice.
Tips for practice: Be mindful of your breathing; be mindful of tense muscles and release the tension; sit in a quiet place.
One thing (or moment) at a time
Take on only one thing in the moment. When we try to juggle or do too many things at once, we become overwhelmed and or shut down completely.
Example: You don’t know how to make it through your day, but you know that you can make it through the next hour, or through the next 5 minutes. Focus on what is manageable.
Take a break from your stressors or crisis. These breaks need to be planned, like scheduling a walk in the park in the evening, or watching your favorite movie before bedtime. Taking quiet time to reflect, meditate, or do deep breathing exercises are also good ideas.
Allow yourself to take a break when you feel that you need it.
You need encouragement during those tough times. The things that you say to yourself matter, they influence how you feel.
During your self-talk, say affirmations, coach, and cheer for yourself.
Write down 10 affirmations you can repeat to yourself throughout difficult times.
• This crisis will pass. • I can do this! • I have everything that I need to get through this.
The ACCEPTS acronym has skills that helps keep you busy and distracted when you would typically be preoccupied by a crisis. It is easy to dwell on what is going wrong, by focusing on the ACCEPTS behaviors, you can get yourself through hard times.
Activities keep you busy and your mind off of problems and behaviors. The behaviors that you are focused on are healthy and helpful.
To start practicing this skill, write a list of activities you enjoy when life feels better. If you’re unsure or need ideas, go online and search for activity lists.
Add the pleasant activities into your schedule and mindfully do them.
Choose an activity and enjoy it now!
Contribute to others. It is a way to take your mind off of your own problems, to feel connected and useful, and to create positive feelings.
Do a favor; acts of kindness; write a thank you note; bake brownies to share; volunteer locally.
Create a list of ways to contribute to others and begin right away.
Afterwards, journal about the experience, reflecting on your thoughts and feelings.
Draw healthy comparisons between yourself and others. There are people living without necessities, who have gone through tragedies, or who have tremendous obstacles to overcome. Remembering that other people are also suffering, often in worse ways, allows for you to gain perspective of what you’re going through. This perspective also increases your feelings of gratefulness.
Emotions arise from the things we do. You can change your emotion by changing your behavior.
When you’re depressed, do behaviors that lift your spirits. When you’re anxious, do ones that are relaxing. When angry, do ones that are calming.
Check-in with your emotions in the moment, and if you find that you want change, then choose to participate in a healthy behavior to change your emotion.
Pushing away means that you decide to revisit the problem at another time. Imagine putting the problem in a box, locking the box, and placing it on a shelf for later.
You cannot think about two things at once, so choose to direct your attention to the most helpful thought.
Some ideas to try, crossword puzzles, read an interesting book, have an intriguing conversation, watch an action movie.
Do something to occupy your thoughts away from depressive thoughts, worries, and problems.
Practice in the moment.
Direct yourself with healthy sensations.
Things to try, dance to loud music, eat a sour lemon slice, take a hot or cold bath, smell a strong scent, like peppermint.
These things wake up your senses in an invigorating way. Notice any changes in your experience.
Another idea, create a sensations toolkit, using your favorite ways to wake up your sensations. Use your tools.
When people “cope” with stress and crisis, they find out ways (behaviors) that relieve stress, however, some of these ways come with heavy consequences. Examples of ineffective behaviors are drug and alcohol use, self-injury, gambling, spending money, and overeating.
We can learn distress tolerance skills to effectively manage the stress and crisis. These skills are more helpful than dealing with the consequences of the ineffective behaviors that make life worse.
Try it out
Make two lists, one is your ineffective coping behaviors, and the second is your healthy coping behaviors. If you’re struggling coming up with the healthy ones, keep thinking, because everyone has at least a few.
The goal is to work on eliminating the ineffective coping behaviors on the first list while developing the behaviors on the second.
This process is “doing more of what works”, replacing the ineffective with the healthy and effective.
Guidelines to improve distress tolerance skills
1. Practice the skills daily, even when you’re not feeling distressed. The skills tend to be enjoyable, so practicing shouldn’t feel like work.
2. Diversify the skills, try new ones, and practice every skill more than once because you don’t know which ones will “click” for you.
3. Organize a distress tolerance plan for when you’re in crisis and choose to follow the plan. It will keep you focused. Write down your organized plan on an index card. This would be your coping behaviors and any people who can provide support. Keep this card with you.
This index card plan works well for children while they’re away from home. Example: at school.
This is general information on distress tolerance and the skills to learn to better cope with stress and crisis, the next step is to learn the skills themselves, practice applying them, watch for improvements, and make necessary adjustments.
Having a better relationship to food is about mindset, which takes unraveling the current messages you have been operating under and re-wiring the brain with messages that serve you. This all starts out with discovering your current messages and limiting beliefs. After completing these questions, go back through your answers and look for behavioral and emotional patterns. What do you know now that you didn’t know before? How can you improve your relationship to food? How do you take action? Do you need to speak with a professional for support?
Download these questions below. Print them out and share.
What does “food” mean to you? What do you associate food and eating with?
What is your relationship to food like? Describe it like you would a relationship with an actual person.
How does food make me feel? How do I wish I felt about food?
Why do I eat? What 3 words describe my relationship to food right now? What 3 words do I wish did?
What do I want food to do for me?
Do you consider where food comes from or do you think of food as an end product?
Are you a distracted eater or do you just eat? If you are a distracted eater, what usually distracts you?
Do you record everything that you eat and drink? If so, what are your intentions behind it? Are your intentions healthy and appropriate?
What are the negative thought before, during, and after eating? Eating very little? Eating just enough? Overeating? Binging?
When, Where, and What is happening when you feel intense pulls toward food?
If I eat when I am physically not hungry, its because….
If my emotional eating is trying to tell me a message, what would that message be?
What stresses me out the most? What do I do to cope with stress?
Describe your first memory of dysregulated eating. How old were you? What were the circumstances of it? How did you feel?
What did your parents (or who ever raised you) used to say when talking about your body? What did they used to say when talking about their own body?
What did your parents (or who ever raised you) used to say when talking about how you should eat? What did they used to say when talking about how they should eat?
Who had the biggest impact on your food habits growing up? Why?
Name the positive and negative messages you received around healthy eating.
What habit(s) did you establish early on that you would like to transform?
Name somebody who you believe has a healthy relationship with food. What do you notice about them? How is your relationship with food different, and is it similar in any ways? What is between you and having a healthy relationship with food?
What are you craving in your life, what do you want more than anything, that you are using food to feel? Think of emotions.
Who do you see when you look in the mirror?
How will changing your dysregulated eating and improving your relationship to food affect your body, mind, and spirit in the future?
What parts feel the most challenging when thinking of a better relationship to food? Which parts feeling easy?
What patterns do you notice when it comes to nourishing yourself?
What inspires you to be healthy? How can you make more room for this in your life?
I feel the most like myself when…
I would love to do _____________, but I’m not sure I could. Why is that?
What do you believe you deserve in life? Thinking about that, what do you need to let go of to make it happen?
Imagine your life 3 years from now. If everything worked out the way that you hope for, what would that look like? Love? Family? Work? Wealth? Health?
To you, what does it mean to show up as your best self?
How could having a healthy relationship with food impact the rest of your life? Relationships? Health? Career?
Do you need additional support when working on having a healthy relationship to food? What kind of support do you need?
What is my body? How do I connect food and my body?
If I could wave a magic wand and have my dream body, what would it be?
When I look in the mirror, I feel…
What are my biggest daily challenges with food and body? If I didn’t have these problems, how would my life be different?
Dear body, I love you because…
List three positive intentions that you can use to motivate your journey towards intuitive eating and creating a healthy, sustainable relationship with food and your body. Example: “I will nourish my body every day and will speak kindly to myself to help support a healthy body and mind” Example: “I will speak kindly to my body and appreciate it for all it does for me every day.”
What are 3 things that you appreciate about your body?
Do you usually eat alone and or randomly? Do you eat with others at set times and places?
Write about your relationship to cooking. Do you like to cook or prefer someone else does it for you? Do you see it as a chore or as a fun pastime? Did you grow up in a household where one or both of your parents enjoyed cooking, or did you eat a lot of take-out and TV dinners? What are your favorite dishes to prepare?
How do you define the term “comfort food”? What is your favorite comfort food? Is it something your mom or dad or grandma used to make when you were little or an indulgence you only have a few times a year? Describe your ultimate comfort food in detail and reflect on why you associate it with contentment, coziness or well-being.
Is there anything about nutrition that you would like to learn more about?
Does your family have any special dietary rules?
How does your culture influence your eating habits?
How does the media / television commercials / social media / celebrities / models / etc. influence your eating habits?
What is your opinion on fad diets?
If you have tried a fad diet, which one? How did it affect you physically, mentally and emotionally?
Do you tend to eat the same foods over and over again? If so, why is that? Would you like to try new foods? How can you begin incorporating new food choices into your day? What would eating new foods do for you?