Staying Positive in Negative Situations

While it can be difficult to think rationally during times of crisis, there are ways to stay positive in negative situations. One of the most helpful things is to try to remain calm. First acknowledge any anxiety, fear or worry you may be feeling, then focus on your breathing, imagine sitting in a large ball of light, listen to music or have a small snack. Identify a “centering object” like a polished rock or a pendant necklace that you can touch when you are feeling anxious.

Using a journal to record your thoughts without a filter will allow you to keep things in perspective. Reflecting on the entries at a later date permits you to view them more clearly. Begin to recognize and replace negative thoughts. Words like “always” and “never” are clues that your statements likely are not true. Decide that you will worry at a specific time in the future. Often you will feel better before it arrives. In the meantime, imagine positive outcomes to current situations.

Distract yourself by changing your surroundings. Take a walk outside or engage in another type of physical activity. While you cannot control many things in life, you do command your reactions and thoughts. Questions to ask yourself include: Can I control the situation and what am I learning from it?; Am I overthinking?; What can I do to make myself feel better? and How is this causing me to become a stronger person? Make plans for six months in the future.

Accept responsibility for your behavior and focus on what you can do to help your community. For example, consider donating blood or becoming a “buddy” to check on and assist an older or ill neighbor. Find optimistic people with whom to spend time. Listen to inspiring or funny podcasts, such as Mortified, during which adults read diaries, letters and lyrics they wrote as adolescents, or the Ben and Jerry episode of National Public Radio’s How I Built This with Guy Raz.

Watch or read news from reliable sources only once or twice a day. Perhaps most importantly, continue your regular routine whenever possible, and maintain connections with your loved ones and close friends. If you cannot be with one another in person, FaceTime. It is normal to feel angry, confused, sad, scared and worried during a crisis. If you are struggling, help is available through your physician, mental health professionals, faith leaders and hotlines, including the Substance Abuse and Mental Health Services Administration’s Disaster Distress Helpline at 1-800-985-5990. (The confidential, multilingual hotline is available 24 hours a day, 365 days per year and provides crisis counseling to those experiencing emotional distress related to infectious disease outbreaks and natural or human-caused disasters.)