July 19, 2024
How do you handle a grueling day? Tough days are hard to navigate, especially if they come with troublesome circumstances. Perhaps your situation is so severe that you feel off emotionally. This may lead to emotional dysregulation—the inability to control or regulate your emotional responses. You might be so full of fear and anxiety that you can barely function. The Bible reminds us that “We get knocked down, but we are not destroyed” (2 Cor. 4:9, NLT). When it feels like you’ve been knocked down, how do you get back up? What can you do to regulate your emotions?
Here are eight things you can do to help you cope with having a difficult day.
1. Slow down.
Take a moment to slow down your breathing and deepen it. Here’s an exercise to try: Put a hand to your chest and stomach. Then take a deep breath in and slowly let it out. This is like taking a time out to tell your body, “It’s going to be okay.”
2. Ground yourself.
When your thoughts, emotions, and body seem to be spinning around, grounding yourself in the present is a valuable tool. Look around to see your surroundings. What do you see? Trees? Something else? What do you feel? Do you feel a chair or a desk? Then, stomp your feet. Grounding yourself in your present surroundings can help you deal with your emotions.
3. Move.
There are a few simple things you can do to move your body that will help you cope with having a bad day. Try going for a walk around the block. If you’re at work, take the long route to the restroom. Dancing is fun; it is great exercise. However you choose to move, it will benefit you by relieving stress and anxiety.
4. Question your reaction.
Ask yourself, “Is this reaction appropriate for my circumstances, or am I overreacting?” If your body feels shaky or weak, that could indicate that there’s something deeper going on. If this keeps happening, it may be a pattern or a sign of unhealed trauma from your past. Consider seeing a New Life Counselor or Coach for support.
5. Ask God to hold, maintain, and sustain you.
Read the Psalms. Cry out to God. And trust God to take care of you. Although there are times when He may feel far away, He is right beside you. Turn to Him, and He will carry you during this challenging time.
6. Get support.
When faced with a disastrous day, it’s natural to try to go through it alone. However, seeking support is a proactive and beneficial way to not only get through a dreadful day, but grow from it. Reach out to a friend or trusted individual, let them know you’re going through a tough time and ask them to pray for you. Cultivating relationships with safe people who support you will undoubtedly make you feel loved and encouraged, even in the most difficult of circumstances.
7. Journal.
Another healthy way to cope with challenging feelings like anxiety, worry, or fear is journaling. Writing your thoughts down will help you work through them by allowing you to externalize your anxious thoughts, put them into words, and then put them aside rather than obsess over them. Externalizing what is happening to you internally will lighten your load.
8. Increase self-care.
It is essential to consistently practice self-care to relax and restore your sanity. Consider various activities that can help you take care of yourself and enhance your overall well-being. Getting sufficient sleep, exercising, eating well, and allocating time for fun are a few ways to increase your self-care that will improve your day—not to mention your life.
On difficult days, it may feel like your life is falling apart. But remember, you can always reach out to us at 800-NEW-LIFE (639-5433). We have the tools and support you need to begin to put your life back together again.
by Dr. Jill Hubbard
What to Do When You Get Triggered
