It was into the first few days of spring, and a lot was happening all at once: my former neighbor died, and I had to be the one to tell my family. My nephew was born prematurely, and the events leading up to his arrival were fearful and filled with anxiety. Little things had been piling up weeks prior, and it got to a point where it was like I couldn’t do anything right. I was almost in an emotional paralysis of sorts because I feared doing or saying the wrong thing.
I’m a Big Feeler by nature, and crisis or life events exacerbate that. By definition, I’d say Big Feelings are when you’re experiencing a lot of different thoughts and emotions about something, and you might question which is the correct or appropriate one, if any of them are. It gets even more complex when people around you, whether they mean well or not, try to tell you that you’re overthinking, overreacting, or just flat out getting worked up for no reason. It’s not depression, but it’s not quite an anxiety attack either. It’s hard to describe.
I learned about various coping mechanisms, and was reminded of the importance of others. These are merely suggestions, and there’s no one particular order to do them in.
Talk To Someone
When I’m going through a hard time, experiencing a loss or uncertainty, my first instinct is to reach out rather than isolate myself. If nothing else, it’s comforting to know that someone knows what’s happening, because ultimately I don’t want to feel alone.
If you’re comfortable doing so, reach out to a trusted friend. If you already have a therapist, make an appointment (even if it means having to wait a week or two). If you don’t have either one of those things or it’s late at night, contact a hotline. I’ve been told that Al Anon can be a good resource as well; from what I understand, it’s not only there to help those who have loved ones struggling with addiction, but it can be a source of support when you’re surrounded by those who are emotionally unavailable. I haven’t been to a meeting myself, so I can’t vouch for this personally. There are meetings that take place both online and in-person.
One of the hardest things about vulnerability is having the words/language to describe it all. Something like, “I’m struggling with something and could use someone to talk to. Are you in a good head space to listen?” would be a good place to start. Or, “I’m going through it right now and don’t know exactly what I need, but I could use some support.”
The key is reminding yourself that you’re entitled to feel your feelings, and you don’t deserve to be gaslit in the process. Yes, certain people might be uncomfortable seeing you in a vulnerable state, but that doesn’t negate the validity of your experience.
Write It Down
I’m not the most consistent when it comes to keeping a journal (long-form handwriting often leads to hand cramps and swelling), I will say that there’s power in writing down whatever comes to mind. My thoughts are no longer living rent-free in my head, and it puts me in a better head space to focus and make decisions. When I can’t confide in someone at that moment, or something is difficult to explain, writing helps me sort it all out.
A journal isn’t going to call you selfish or tell you to be strong for someone else’s sake. It’s simply there to hold space, letting you say what you need to, regardless of how messy, immature, or flat out ridiculous it sounds.
It doesn’t have to be in the form of a letter. It can be just a few sentences, or even bullet points. If writing by hand is difficult, there’s no shame in keeping some sort of online document, which can be password protected. There’s also keeping voice memos on your phone or using talk-to-type software. It doesn’t matter how traditional or high-tech, as long as you can express yourself.
Practice Self-Soothing and Self-Care
Unfortunately, relief doesn’t always come right away, let alone in the form of a text or a hug from a human being. When life gets overwhelming or you’re in this waiting period and wondering what’s going to happen next, practicing self-soothing seems counterintuitive (and mirrors the cultural mindset of being self-reliant). But if loved ones can’t be there and you need to keep yourself from falling into an emotional black hole, self-soothing techniques might be your best bet. It could be in the form of grounding (observing and naming the things around you via the five senses), wrapping yourself in a literal hug, or laying your hands on your chest/stomach while laying down (I did this a lot during the early days of the pandemic). Take deep, diaphragmatic breaths. Close your eyes and count to ten slowly. Go for a walk. Dig your heels into the ground (literally).
If you’re already at a point where you’re mentally checked out and can’t do anything, give yourself some grace. Something like a medical situation, a diagnosis, or unexpected news is a lot to process. Compassionate people understand that these things make it challenging to carry on with business as usual, especially if your world as you know it has been turned on its axis.
There’s some hefty debate about what self-care means, and one of my favorite writers pointed out that self-care can be confused with self-comfort. I think both are necessary, and they’re going to be different for everybody.
There are days where it might mean focusing on the small victories (nourishment, basic hygiene, getting dressed, physical movement). If you’re easily overstimulated, it means making time to recharge and be by yourself. As hard as it is, try to stay off your phone and social media, even if you’re waiting for an important text or phone call. It’s common to want to hope-scroll, research, or listen to a bunch of podcasts on how to become more securely attached. But the world of the internet can be a sucker for emotional spirals, numbing out, and overall making us feel worse than we already are. Whatever is waiting for you on the other side of the screen will most likely be there if you’re only checking in periodically. I learned how to tweak my phone settings so that I’m only using certain apps for an hour at the most. If absolutely necessary, I put my phone in my purse (or just out of sight) and rely on my smart watch. And while I don’t stick to it every day, having boundaries with my devices is something I’m still trying to practice.
But it’s not just about avoiding what’s unhealthy or not getting stuck in a pattern. You have to make space for joy too, if not relaxation. I got into watching old TV shows (from childhood) on YouTube. They’re silly and cheesy, but often have the light-heartedness I need when decompressing/winding down as the day comes to an end. Without the usual commercials, they’re only about twenty minutes long if you actually go through an entire episode without skipping. When I’m trying to decide what book(s) to read, I have to be conscientious about where I’m at mentally and whether or not I can handle certain subject matters for the time being. There’s nothing wrong with wanting to feel good or experience some sort of release, especially when our every-day existence seems to be getting heavier.
It wasn’t until I met my nephew in person (and held him) that I started to feel better. I was still brain tired and overwhelmed from being on-the-go, but seeing him for myself helped me to trust that he was going to be okay. On the drive home from Kansas City, I came across Kacey Musgrave’s rendition of “Three Little Birds.” I’m not a huge believer in signs, but hearing that (along with a text from a friend checking in on me) gave me a sense of peace. After my neighbor’s funeral the following week, it was like I could finally exhale.
What I mentioned above seems doable in theory, but not exactly black and white when actually you have to do it. There’s no formula or snap of the fingers, but when it comes to feelings, I’m finding that the best way forward is to work through them. Name them and accept them without giving them a death grip. Recognize that they can and do change.And take what I’m saying at face value, because I’m still an amateur myself.
As a side note, a little empathy goes a long way: If someone has the courage to share that they’re struggling grieving, whatever it might be, the least we can do is acknowledge it: “I’m sorry that’s happening, and I’m here for you,” (or just the latter). People need to be seen. They need to be heard. And sometimes, they need to be affirmed that they’re going to get through it, and that the sun will rise again.
Big feelings matter. How you feel matters. Keep going.