How will re-enter this next phase of life? What is your new normal?
As the world opens up are you mentally, physically and emotionally ready for the new normal? How are you supporting yourself through this change? How are you supporting those around you during this change? There are a few simple tools to access as we shift into the “New Normal”.
Throughout the pandemic we heard people say, “I can’t wait to get back to normal”. But will we really ever go back to how life was before the pandemic? Whether you like it or not, whether you are conscious of it or not – we have all changed. The pandemic shifted elements in all of our lives. Some experienced a greater change or shift than others. It could be how you socially connect. Holiday gatherings with family. Going to live events or flying on an airplane. Working more now than before, or losing your job entirely. Life has changed and with this change came about good things some are wanting to continue in their “new normal”. What do you want to continue?
For me, life has slowed down and I would like to continue this balanced approach to life. Before the pandemic I filled my free time with activities, events and social gatherings. I still want to enjoy those things but I also want to make sure I live life in balance.
The world is opening up, individuals going out more and business opening up more fully, we are beginning to live a life of normalcy. We are seeing less people with masks and visually we may think we are back to normal. But we are different people and we have been affected by this past year and a half. As you prepare to reenter the new normal, here are tips for helping you prepare and traverse your “new normal”.
Tip #1 Pause
Take time to reflect. What is your new normal? What elements of your changed life during the pandemic would you like to continue? A new normal is here, what is your new normal? Take time to think about 3-5 positive things that have changed for you during the pandemic that you would like continue into this next phase. Commit to two, or all five. Then share your positive things with a partner, friend or colleague.
How is your work returning back? Bringing individuals together for 30-45 minutes to share what their “new normal” is can be a great opportunity for colleagues to connect in a positive way after the past year and a half. Or consider bringing a workshop to your organization (virtually or in-person). Learn more here.
Tip #2 Set Intention
Before doing an activity that you have not done in a while, set a positive intention ahead of time. This will allow you to approach the event, commute, back to the office, or other activity with a positive mindset. How to do this?
Close your eyes, or lower your gaze.
Take three full breaths (inhale and exhale = one full breath).
Bring a smile to your face.
Think about a positive aspect of the event or activity you are about to embark on.
An example: For my commute to work, my intention is: “my commute is going be a nice change of pace. I will get to see people on the subway or in their cars. I will have the opportunity to be with myself. I can listen to a new podcast, book on tape or the radio”.
Notice how I added a few elements that will make the commute enjoyable such as seeing other people or having time for myself. Setting an intention can be done before you leave your home, or the moments before the activity is taking place. An intention can be as short as one positive word or lengthier. It is your intention. Do what works for you. Sage Journal published a 2012 article sharing research on the power of good intentions. “The results confirm that good intentions—even misguided ones—can sooth pain, increase pleasure, and make things taste better.” [source]
Tip #3 Breathe
Sounds so simple, right? We are breathing all the time but we are not always aware of our breath. If we find ourself experiencing a new emotion, uncertainty or discomfort, the breath can serve as a tool to help ourself ground. Grounding is the process of balancing your physical, emotional, mental and energy states. By focusing on the breath, we are inviting the opportunity to create space around our thoughts. Do you ever notice when you get lost in thought? Have you ever noticed when faced in an uncertain or uncomfortable situation, our thoughts can take over. We may even become lost in a pattern of repeated thoughts. When we choose to shift our focus from thought to breath, it can help connect us to the physical body. It can also help us step outside of our minds and become aware of our surroundings.
There are many breathing techniques we can use to help ground ourselves. Here are a couple to try out.
- Tune into our breath. Pay attention to your inhale and exhale.
- Take a normal inhale, then release a longer exhale. This can be calming for some individuals.
- Utilize the
Tip #4 Grounding Senses
Like our breath, our senses can help us ground our mind, body and spirit in a situation. By focusing on one of our senses we shift the focus from thoughts to what is happening in the present moment. Tuning into the senses is a mindfulness practice. The practicing of tuning into our senses can serve as a vehicle for connecting us to the present moment, and help ground us in a situation.
The five senses: touch, taste, smell, hearing and seeing – we can tap into these in any situation or activity in our day.
Take for instance arriving back at work or the gym for the first time. It could feel very different going back to an activity you did without much thought in the past. If you are feeling uncertain or uncomfortable or a different emotion unexpectantly, it may be helpful to pause upon arrival to tap into our senses one at a time. With each of our senses, we can take a moment to pause and observe without judgement.
- Touch: What does the ground feel like beneath my feet? How does the steering wheel of my car feel like? How does my office chair I have not sat in for a months or over a year feel like?
- Taste: What do I taste in the air?
- Smell: What aromas are there? Are there more than one? Has the smell changed since the last time I was here?
- Hearing: What sounds are there? People, animals, bikes?
- Sight: what colors do I see?
Pick two of these to practice today. If not today, commit to practicing them in the next few days. Practicing ahead of time will make it easier to access these tools when you are in the real moment of wanting to use this grounding technique/mindfulness practice. Grounding with our senses can be done anytime of day, inside or out and can be done without anyone noticing you are doing it.
Tip #5 Practice Self-Compassion
“Self-compassion involves the capacity to comfort and soothe ourselves, and to motivate ourselves with encouragement, when we suffer, fail, or feel inadequate.” [source]
If you find yourself feeling an unexpected emotion while traversing the “new normal”, be kind to yourself. Remind yourself what you are experiencing is temporary. It may be helpful to remind yourself that you are experiencing something new for the first time in a longtime, that others are also going through this experience. And there are others who are also feel uncertain or uncomfortable.
Try one tip or all five. Experiment. These are tools you can use now and throughout your lifetime.
Photo Credit: Pineapple Supply Co.