02 | November | 2019 | Life as it happens to be

“It’s beginning to look (a bit) like Christmas”:

It may only be the beginning of November, but soon we will be made more aware of the festive and holiday season approaching. If you live in America there is ‘Thanksgiving’ in November, and among other Western countries you may be approaching Christmas, New Year and / or other faith-based or holiday celebrations.

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The most wonderful time of the year?

It certainly can be ‘The most wonderful time of the year’. But if we’re all honest with ourselves, we know that it isn’t always the case. Sometimes the most wonderful time of the year can serve to highlight the pain and difficulties of life all the more starkly because of the sharp contrast with how we feel things ought to be.

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Reflections and moving forwards:

This year I’m looking forward to and trusting God for a happy, Peaceful and healthy Christmas with family and friends and as a Christian, celebrating my Wonderful Saviour. However, Christmases haven’t always been bright for me. I won’t go into details but there has been light and shade over the years, and it hasn’t always been easy. A few years ago, I was at the point where I just had to open up to my family about how bad I was feeling – and I faced the guilt of telling them, on Christmas day that I was having suicidal feelings. I felt like I had spoilt things, but they were so loving towards me and to cut a long story short it was the beginning of some very difficult steps for me to get professional help with severe clinical depression, and to be diagnosed with complex PTSD, and Generalised Anxiety Disorder. The joureny over the next few years proved to be very tough, but with perseverance I got help, support and am here feeling much better and more purposeful today. Without God moving in my life to hold me and support me and move me forward one painful step at a time, I wouldn’t have got to where I am, so I am very much looking forward to a blessed festive season after some not so good times.

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Where do you find yourself?

Perhaps you find yourself looking joyfully ahead. However, I know that many of you are probably having to just put on a brave face and you are feeling pretty low about things, or maybe you do have happy times ahead but you feel stressed about the effort and organisation that will fall to you in making them happen.

Take a moment to reflect upon how you feel and what your thoughts are knowing that this time of year is approaching once more. Give yourself time to feel and to think what you think and to ask yourself what changes you can make to make things better for yourself and for others.

Burdens come in many forms:

We can learn to look at our challenges as opportunities, however, for the most part hard times are just that – hard times, and we somehow have to struggle through them. You might be facing anxiety, family problems, depression, bereavement which may be particularly poignant at this time of year, separation, loneliness, ill-health, loss of some sort, poverty, homelessness, broken relationships and friendships, isolation or a whole host of other pressures and painful things.

Maybe you have more than one of these things weighing you down.

What can you do?

From what I have learned in my life, my encouragement to you would be to start getting into the mindset of preparing yourself to ‘cope’ if need be, right now. That way you will have some time before things get really ‘in your face’ about how happy you should be and before you are unable to avoid the constant stream of conversations, advertisements and shop window displays.

Have a plan:

Start now, in early November, with some set-aside times of self-reflection. While the month is still pretty quiet (in terms of societal pressures as I realise that you may have a lot going on in your own life right now), find a way to carve out some time for yourself to do some thinking. With the pressures in your life you may feel like you have ‘no time’, but you do – it’s all about finding something that will work for you. Perhaps if you only have five or ten minutes at a stretch you could get a notebook and over a few days or weeks whenever you get the chance begin to think and plan how you can look after yourself during these challenging and maybe painful holiday seasons.

Meditation, quiet time, journaling and knowing your triggers:

Ok, so now you have some time set aside, what do you do with it? Here are a few ideas to get you started. Silent reflection / meditation and listening to how you feel. Journaling to express your thoughts and feelings and to externalise what is going on with you and maybe even to figure it out. And very importantly, learn about what your ‘triggers’ may be (things that can ‘set you off’ on a negative emotional or cognitive decline).

As to meditation, quiet times and journaling I think you can find what if any of these works best for you so I won’t go into more detail on those. Knowing your triggers is crucial and I encourage you to take some focused time to really think about what these may be and plan ‘safeguards’ around them. Spend time observing your own moods, thoughts, behaviours and make a note of what kind of things make you feel bad, brainstorm, write them down and come up with a list of the most prominent triggers that you foresee yourself having to deal with.

A list of triggers, noting how you ‘cope’ and creating a wellbeing plan:

Now that you have established the things that could trigger you into falling into a bad place, it is important for you to take time to reflect upon some of your unhealthy ‘coping mechanisms’. Be really honest with yourself and write down what these might be. For example, maybe you turn to alcohol, comfort eating or something more harmful to ‘numb the pain’. Maybe you isolate yourself, ruminate, allow yourself to sink further into depression, sleep a lot or self-harm or push people away. There could be a whole host of damaging and unproductive ways that we find to deal with the most painful things in our lives and it is important to know what these are. It is also so important to commit to choosing a healthier way of dealing with things and making a plan and a strategy of getting through.

Where do I start?

This may all sound well and good in theory, but maybe you feel overwhelmed by these suggestions in and of themselves. Therefore, I am going to use some real and hypothetical scenarios to illustrate how you may go about coping with things and you can use this as a template for your own self-care and wellbeing plan.

An example of a wellbeing plan.

Scenario:

Ok, so imagine that you are facing a difficult situation this year of having health challenges, facing loneliness, anxiety, depression, change of circumstances, and the breakdown of a friendship or relationship.

Self-reflection:

You’ve given yourself the kindness of time to think about what’s really going on with you and to process some of it, as well as to think about what might be your ‘triggers’.

Some of the triggers you face include the following:

Crowds and busy places make you feel anxious and unwell.
You don’t have anyone to talk to about how you feel and you feel like you ‘ought’ to be happy or you’ll ruin the mood for other people, and so you try to cope with the depression on your own.
Things have got worse for you health-wise and you feel overwhelmed and alone.
You are struggling with the breakdown of a close friendship or relationship and don’t know how to deal with it, you know that you’ll soon be surrounded by all of the ‘picture perfect’ scenes in films, advertising, social media and among your friend or acquaintance circles who are in a happy place in their lives.
You are having to deal with stressful family situations and don’t know how you’ll cope with the enforced times together that you have to be a part of.

Maladaptive ‘coping’:

You know some of the things you turn to that aren’t helpful for you. You know that you’ll want to escape and so you isolate yourself, you indulge in negative coping mechanisms and isolate yourself all the while these things make you feel worse.

A better way forward:

You know that you don’t want to fall into the slippery slope of negative emotions, thoughts and reactions, and so you plan some ‘self-care’ and contingency plans to keep you safe and even enable you to enjoy some of this season despite what you’re facing.

These contingency measures will be very specific and personal to you, but to help as many people as I can in a general way, use this ‘Checklist’ that I’ve come up with as a guide:

Health: Give yourself time to get the healthcare and professional medical advice that you need. Listen to your doctors and those who have your best interests at heart, and ask them for their help and advice in what you should do and how you might be able to cope better.

Isolation / Loneliness / No one to talk to: You may feel like there is no one to talk to, but try making a ‘contact list’ of people you can turn to for general support and in case of an emergency. You might feel bad being at the stage of having to do this, but believe me I had to do this for a long time, I’ve been there and eventually you will get stronger so don’t feel bad if you need to lean on people from time to time.

Think of the people in your life who care about you. Do you have a trusted friend, or a few good friends, a family member, pastor, colleague, relative that you can turn to and confide in? You may find that they in fact care a lot about you, your well being and will be there for you in whatever capacity they are able, so please reach out to such kind people of noble character if you are blessed to have them in your life. If you don’t have this, then please know that you are never alone. I have also had to turn to ‘crisis helplines’, phoning the Samaritans and talking to doctors during tough times – they may not have been ‘friends’ as such but they were a lifeline for me, and sometimes you need someone to talk to and those in the caring professions are often a good and safe source of support. Make a list of contact numbers you can call and reach out to, and also be aware that nowadays with technology there are a wide variety of ways you can contact professionals such as by text, email and video conferencing.

If you are a bit stronger in yourself maybe you can reach out to others in similar situations or even those who are in greater need such as through volunteering, meeting groups of likeminded people and seeing what’s going on in your community.

Be sure to plan in some ‘happy times’ even if you don’t necessarily feel happy inside, create opportunities for positive experiences as far as you can manage. This may be planning a lunch, dinner, cinema outing with friends or a friend. It could be going for walks in the park or getting away somewhere refreshing by yourself. There are so many possibilities but you may have to plan ahead before things get busy to ensure you have something in place.

Diet and exercise: Plan in ways that you can stay well and healthy as much as possible as what we eat and how we use our bodies has a big effect on our mood and mental and emotional wellbeing.

Know when to say ‘no’: You may have certain social and familial obligations to deal with. There may be commitments you need to uphold. But there is likely also to be a lot of things going on that will simply drain you, so you need to know what these might be and how to keep yourself well – you don’t need to say yes to everything.

Practice gratitude: even in the hardest and most challenging of times you can find something to be thankful for, a lesson to be learned for the future, and a lesson that will someday help someone else if you choose to learn and grow from it. So try to find the silver linings rather than allowing yourself to be oppressed by the clouds.

Positive distractions: For when things begin to get on top of you, know what positive distractions you can turn to such as hobbies, a musical instrument, a favourite TV show, a walk in nature, painting, art, writing, blogging, journaling, exercise, chatting to a friend on the phone, model making, etc. Do something that will absorb your focus and help you move forward that one next step at a time.

Plan ahead: You may have a lot of practical things to consider, from organising festivities to managing finances, paperwork, and other ‘grown up stuff’. Plan for these so that they don’t get lost or forgotten when you are perhaps struggling emotionally and mentally. Break things down into smaller, clear, focused and manageable tasks and check them off as you go. Keep your list somewhere where you won’t lose or misplace it, and this will help you stay on track and not get into further challenging situations because of something you may have let slip or forgotten to do.

Next steps: Ok, so life isn’t quite how you hoped it to be. You’ve felt like giving up and giving in, but you’ve chosen the better way – you’ve chosen to keep on living and looking for a way to cope, to survive, to move forward and ultimately to get stronger, to thrive and to see good come out of these challenges. One of the positives about this time of year is the opportunity to embark upon a ‘New Year’. You may look upon this as a flimsy human-made demarcation of time, but you will be in amongst a lot of other people seeking to improve their lives, their wellbeing and their circumstances. Try to thrive from the positive vibes that are encouraging this forward thinking and goal setting and look at the bigger picture of your life. Ok, so you’re not where you want to be but faith tells you that you can be in a better place, so spend some time figuring out what you want moving forwards, what you need to do and to change and what the next practical steps might be and take this forward with you to a hopefully better and stronger year ahead.

Be blessed, and stay strong friends. You are loved and you are never alone. xx