In times of crisis, especially when our country faces challenges beyond our control, it’s natural to feel overwhelmed. Lebanon has long been a place of resilience, and while current events may shake our sense of security, we must remember that even in the darkest moments, we can find peace within ourselves.
Today, as we navigate the uncertainty and turmoil, it is crucial to focus on our own mental well-being. Stress, fear, and anxiety are all understandable reactions, but by taking small steps to calm ourselves, we can build the strength to carry on. These exercises may feel difficult to do in the face of urgent concerns, but just trying—even for a few minutes—can help us find a moment of calm in the chaos. Let’s explore these steps that might help create small pockets of peace when you need it most.
- Ground Yourself in the Present Moment
When crises hit, our minds can become consumed by “what if” scenarios. While it’s important to stay informed, overloading yourself with news can lead to feelings of helplessness. Grounding exercises can help pull your focus back to the present moment.
Try this simple grounding technique:- Sit in a quiet space if you can, and take three deep breaths.
- Look around you and silently name five things you can see.
- Listen carefully and identify four things you can hear.
- Touch three things near you (a pillow, the floor, your shirt) and focus on their texture.
- Breathe deeply and note two things you can smell.
- Finally, think of one thing you are grateful for at this very moment.
This technique is a quick way to reconnect with your surroundings and take your mind off distressing thoughts.
- Breathing Exercises for Calm
When anxiety takes over, our breathing often becomes shallow and rapid, making us feel even more tense. Learning to control your breath can have an immediate calming effect on both your body and mind. Here’s an easy breathing exercise you can try whenever you feel overwhelmed:
Box Breathing Technique:- Inhale slowly through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of four.
- Hold your breath for another count of four.
- Repeat this for several cycles.
Focusing on your breath gives your mind something to concentrate on besides the stress you are feeling. It also lowers your heart rate, helping you to relax.
- Focus on What You Can Control
In crisis mode, the sense of helplessness can make it feel like everything is spiraling out of control. But no matter what is happening externally, there are always small things we can control in our daily lives. Focus on the routines and activities that provide structure, such as:- Preparing a simple meal for your family.
- Tidying up a small corner of your home.
- Reaching out to loved ones to offer or receive support.
By focusing on small, manageable actions, you can regain a sense of agency, which can alleviate feelings of being powerless.
- Limit Exposure to Stressful News
While staying informed is important, constantly consuming negative news can amplify anxiety and distress. It’s easy to get caught in a cycle of checking updates, but this can sometimes do more harm than good. Try to set specific times during the day to catch up on the news, and avoid overexposure by taking breaks.
Instead, use this time to connect with loved ones, do something creative, or simply rest. Your mental health is just as important as staying up to date. - Stay Connected
In times of crisis, isolation can make feelings of fear and anxiety worse. Even if you cannot physically be with others, reach out to friends, family, or neighbors through phone calls, video chats, or messages. Talk about how you feel and listen to how others are coping. Simply knowing you are not alone in your feelings can be incredibly comforting. - Hold On to Hope
One of the most powerful ways to cope with uncertainty is to hold on to hope. Lebanon has endured countless challenges before, and its people have shown incredible resilience time and time again. It’s important to remember that crises, no matter how intense, are temporary. Healing, rebuilding, and better days are always possible, even if they feel distant right now. - Give Yourself Permission to Struggle
We also understand that these suggestions—breathing exercises, grounding techniques, or mindfulness—are easier said than done, especially when facing urgent concerns. You might think, “There are more important things to do right now.” And that’s okay. In moments like these, prioritizing your mental well-being might feel like a challenge.
But even in those moments, we encourage you to give yourself permission to take just a few minutes for self-care. These exercises are not about pretending things are okay or ignoring what’s happening. They are about helping you process what you’re experiencing and creating a small window of peace amid the chaos. Just a few deep breaths or a quick mindfulness exercise can help you face the rest of your day with more clarity and calm.
We know it’s not easy, but even the smallest steps can make a difference. - Seek Professional Support If Needed
Lastly, it’s important to recognize when you need additional support. Crisis situations can sometimes trigger intense emotions that are hard to manage alone. If you find yourself feeling constantly overwhelmed, anxious, or depressed, don’t hesitate to seek help from a mental health professional. Talking to someone who understands what you’re going through can make a huge difference.
In moments of crisis, it’s easy to feel lost or scared, but even in these trying times, we can find moments of calm and peace within ourselves. By grounding ourselves in the present, focusing on our breath, and connecting with those around us, we can weather the storm—together. Lebanon has always been a land of resilience, and its people have always found a way to rise, even after the toughest of trials.
For now, breathe deeply, take care of your mind and heart, and know that brighter days will come. You are not alone. We are all in this together.
Take care, be safe, and let’s keep holding onto hope.
