1) Remember what matters. Consider the connections you have and what your current relationships mean to you. Do something today to honor those relationships, even it if is just expressing appreciation or liking.
2) Look for meaning in the current situation; including spirituality, faith, understanding, vulnerability, and connection. Sometimes our own painful situations get us to take our guard down, soften our stance, and risk letting others in.
3) Keep in mind the “bigger picture.” How do you think you will be looking at this situation in ten years? Sometimes focusing on our current pain prevents us from seeing reality in perspective.
4) Sometimes, when we are in pain, we look around us and see how other people don’t have to go what we go through. Instead, consider what you have right now that someone else would want (A job, an able body, health, a place to live, a relationship, a child, a parent, someone to love you, a garden outside your window).
5) Consider rehearsing, imagining, or writing out a scenario in which you cope adaptively. The key is that you don’t avoid reality and that you respond in such a way that you maintain your self-respect.
6) If you can’t solve a big problem right now, solve smaller problems. Sometimes taking care of smaller problems gives us a sense that we are doing something as opposed to being passive or helpless.
7) Give your mind a “break” by planning adaptive distractions that have nothing to do with your current life stressors. Sometimes perseverating on a painful situation makes us think that we are actually doing something to solve it.
8) Take care of your health. Remember that physical activity can help you “shift gears” by releasing endorphins and changing your physiological arousal. Don’t forget to eat. When you eat, pause and actually taste the food.
9) The only way to get through a situation is to survive the moment. Instead of denying, avoiding, or escaping the moment, breathe into it. This moment too shall pass.
10) Consider how you typically respond to a crisis. Do you do anything to make it worse, such as complete avoidance, threats, or escalations? Take the first step towards doing what works. Be effective and do what is needed, even it if is hard.