This week I’ve been under the weather, nothing too extreme just a cold but the impact it’s had on my mental health and resilience levels I thought was worth highlighting. 

I’ve spoken before about the threat bucket and how each day we wake up with a base level of resilience.  This can change day-to-day depending on how we feel, how well we’ve taken care of ourselves, what’s going on with our health as well as what’s happening in the world around us. So many things can knock our resilience day to day, not to mention our OCD. 

Understandably then as I got slowly more poorly over the weekend my resilience levels got lower.

I observed as Saturday went on how the thoughts became stickier and by bedtime on Saturday an old theme had come in and had properly taken hold, as a result I did not sleep well. 

Sunday was tricky, already dysregulated because of my cold, add on top my bad night’s sleep and the ability to sit with the OCD thoughts as they came in became much more challenging.

What to do then when things are stacking up against you, despite your best efforts.

I found it useful once again to refer to my notebook, as I said in last weeks post, it’s vital to prepare for the hard times when you’re feeling good, try and make a compilation of all the things that help and uplift you, so you can refer to them when you’re not thinking as cognitively.

Anything that is going to switch your thinking brain back on, is going to be useful, become curious, be creative or find awe in the world. 

At 4am on Saturday morning the birds started singing outside and that bought me some peace, I have always found awe and wonder in birds, and this helps to pull me out of the depths of OCD spirals. 

I’ve written about these before, but I think they’re worth repeating.  Here are 6 of the best ways I know to pull yourself out of a spiral (fight or flight):

1. Creativity – this will mean different things for different people but creativity is amazing at switching on a different part of the brain, drawing your attention away from the catastrophizing part. Quite often if you can focus on creating something, whether it be a piece of art, a yoga sequence, something in the kitchen, garden, workshop, on the computer, anything that gets you thinking outside the box, you will start to draw your attention back to a more balance place.
   What’s your creative outlet?
2. Curiosity – This can be curiosity about anything, quite often when we become curious and interested in something it grounds us and pulls us away from that extreme black and white thinking. Try asking why? Maybe investigate how something works or why it’s the way it is.
   Have you ever wondered about anything?
3. Humour – is fabulous for getting the brain to switch modes. It works because its unexpected, remember the brain is a prediction machine and it’s pretty good at it. When a joke comes along and it doesn’t end where the brain think it will, BAM! You’re out of default mode and the brain is switched on and listening.
   Do you like any comedians? Go and look up one of their new sets online.
4. Awe – part of the joy of being human is our ability to find awe. It can really give you some perspective when you look at the stars, birds, clouds, landscape etc. Going out into the world and finding things that make you think, wow! Is very important to our wellbeing and it helps us reset.  What brings you that feeling of awe?
5. A Challenge – this can be tricky when you’re in fight or flight but something which I found fun – from Martha Becks book – was to try and write your signature backwards. It takes a huge amount of focus and is very grounding. Go on, give it a try!
6. Foundations Work – movement, nutrition, sleep, relaxation & social connection.  This takes an element of doing what you know is good for you, even when you don’t feel like it. We must take action first, do the things we know make us feel better in the long run, your body and brain will thank you.

 These have all been great for me at different times, give them a go and see if they help you too. 

But are these compulsions I hear you ask?  I would argue if you’re not doing them out of a desperate need, then no.  If you feel low and dysregulated then doing things to reregulate your system such as eating well, socialising or being creative are constructive and recommended by professionals, however if you find you’re doing them compulsively then step away!

I really hope it helps,
Stay Strong xxx