For many people change or the thought of change can cause a high level of stress. This reaction is based upon being unsure of what the future holds and/or the feeling of being out of control. Below are a few tactics that I use to help reduce my stress.
Mindfulness meditation - This form of meditation focuses on the present moment without judgement. It provides a way to put distance between thoughts and the automatic response to those thoughts. It allows a stressful situation to be viewed from an outside perspective. Through mindfulness meditation, the stressful thoughts pass through the mind like flour passing through a sieve. The thoughts are observed without reaction. This process limits the opportunity to get swept up into the downward spiral of fear and negativity. The more this kind of meditation is practiced, the easier it is to reduce stress triggers.
Staying present – Having this mindset throughout the day removes the stressful process of dwelling on the past or anticipating the future. The “should/could haves” or the “what ifs” are never encountered because being in the moment doesn’t allow for that type of thinking. Having the ability to be present in our everyday life allows for the appreciation of the here and now.
Journaling - Temporal distancing is the ability to step outside of the present moment. Like mindful meditation, journaling also permits distancing and objective assessment. It allows the stressor to be reviewed and put into perspective. Without judgment the stressor becomes an experience, and journaling grants the opportunity to see that the experience will not be permanent.
Letter to self - Another unique way to create temporal distancing is to write a letter to or from your future self. I did this exact exercise on January 7, 2024. It was the new year and there was a lot of change in my life. I had big plans, huge expectations, and an even greater fear that I couldn’t bring it all to fruition. Writing the letter from the future telling my current self how much success I would have somehow alleviated the stress and turned my goals, hopes, and dreams into an exciting adventure vs. a difficult one. I received that letter on January 7, 2025. Did what I write come true? Some but not all. That really didn’t matter to me. What was exciting was to relive my dreams, see how some had changed and how others still stand strong. If you are interested in writing a letter to or from your future self, visit FutureMe.org. There you can write a letter for free and have it delivered 6 or 12 months later.
Change, like any other stressor, needs space for clarity to appear through the fog of confusion and fear. Change is everywhere we look and without it, life would be the same old, same old. If you are feeling the stress, I would encourage using any or all of these tactics. They have helped me, and I trust they will help you as well.
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