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HOW TO STAY SANE DURING INSANE TIMESA QUICK GUIDE FOR INDIVIDUALS WHO
ARE FEELING OVERWHELMED
OV
ERV
IEW 2
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CHAPTER ONETAKE IT ONE DAY AT A TIME
CHAPTER TWOFOCUS ON WHAT IS IMPORTANT TO YOU RIGHT NOW
CHAPTER THREEYOUR OLD LIFE HAS DIED; YOU WILL MOURN—IT’S NORMAL
CHAPTER FOURSELF-CARE IS MORE IMPORTANT THAN EVER, BUT HOW YOU DO IT MUST CHANGE
CHAPTER FIVEEMBRACE THE CHAOS INSTEAD OF TRYING TO CONTROL IT
CHAPTER SIXREDEFINE “NORMAL”
CHAPTER SEVENADDITIONAL INFORMATION
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THE BEST WAY TO PREDICT
THE FUTURE IS TO CREATE IT.
- PETER DRUCKER
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TAKE IT ONE DAY AT A TIME
CHAPTER 1
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START EACH DAY BY GROUNDING YOURSELF.Take your socks off, and squeeze the ground with your toes. This helps you reconnect with your body and the planet.
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IDENTIFY WHAT IN YOUR WORLD IS
TEMPORARY AND WHAT IS
PERMANENT.
Use the chart below to list items in your world that are temporary versus permanent. In the column to the right, identify these by
marking them with a “T” for temporary or a “P” for permanent.
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ITEMS T / P
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FOCUS IN.Choose 2-3 priorities to focus on—
just for today. List them below.
IDENTIFY EFFECTIVE
TACTICS FROM YOUR NORMAL DAY THAT CAN HELP
YOU RIGHT NOW.
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NEED SOME INSPIRATION?Watch the video for ideas!
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FOCUS ON WHAT IS IMPORTANT TO YOU RIGHT NOW
CHAPTER 2
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Make a list of the people in your corner—those you go to for advice, as a sounding board, or those who
listen as you vent your frustrations.
IDENTIFY A SUPPORT SYSTEM.
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Place your top three priorities (listed on page 5) into the chart below. Next to this list, identify a person who can help you with each task. This doesn’t just mean physical help—assistance can come in many forms, including prayer, support or delegation.
TOP PRIORITIES SUPPORT PERSON
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Cut extra expenditures. This doesn’t just mean financial expenses—tasks that expend energy or
things that take up mental space should go as well.
CONSERVE RESOURCES.
Use the chart below to list items in your world that you can reduce or eliminate in order to have more financial freedom,
physical space, time or mental bandwidth.
ITEM REDUCE / ELIMINATE
YOUR OLD LIFE HAS DIED; YOU WILL MOURN— IT’S NORMAL
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CHAPTER 3
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DENIAL & ISOLATION
5 STAGES OF GRIEF
ACCEPTANCE
BARGAINING DEPRESSION
ANGER
WE ARE ALL EXPERIENCING TRAUMA RIGHT NOW.
Psychological factors include stress, anxiety, grief or depression.
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Also recognize these stages are not necessarily experienced in order. You can cycle back through
the same emotions multiple times.
RECOGNIZE WHICH STAGE YOU ALIGN WITH CURRENTLY.
THE STAGE I ALIGN WITH CURRENTLY IS:
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Write down your support network. Commit to contacting at least one person from your list each day.
REVISIT YOUR SUPPORT SYSTEM.
SUNDAY
MONDAY
TUESDAY
Next to the days of the week below, list the name of your support contact.
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
DAY OF THE WEEK SUPPORT CONTACT
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SELF-CARE IS MORE IMPORTANT THAN EVER—BUT HOW YOU DO IT MUST CHANGE
CHAPTER 4
SELF-CARE IS ONE OF THE MOST OFTEN OVERLOOKED AND MISUNDERSTOOD
SOURCES OF SANITY.The human self is made up of body, mind, spirit and emotion. We must care for each part of the
self if we want holistic wellness and success.
BODY
MIND
SPIRIT
EMOTION15
SELF-CARE IS MORE THAN JUST A TEMPORARY REPRIEVE.During a crisis, we all need a way to turn off our crisis response systems. Self-care is a ritual, a regular practice to tune in, to center and ground our energy. It is not an item to simply check off a list.
Some people distract themselves by going running or getting a massage—these can be forms of self-care.
Just remember: A temporary distraction is only a step towards giving yourself enough to truly heal during a crisis.
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In this bank, you will make deposits and withdrawals. When you need to, remember to make deposits into
ALL four parts of the self (body, mind, spirit, emotion).
THINK ABOUT SELF-CARE LIKE A BANK.
NEED SOME INSPIRATION?Watch the video for ideas!
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BODY
MIND
SPIRIT
Using the chart below, identify some self-care methods you can add to each of the four self-care categories.
EMOTION
CATEGORY SELF-CARE METHODS
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EMBRACE THE CHAOS INSTEAD OF TRYING TO CONTROL IT
CHAPTER 5
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ENERGY IS LIKE WATER IN A RIVER.
You can direct the flow (and use the current to your advantage) much more easily than you can stop it.
During times of crisis, be mindful of your energy and emotions.
Doing your best to come from a place of positivity will mean more positive experiences for you overall.
WHEN YOU FIND YOURSELF STANDING AT THE EDGE OF AN ABYSS, FACE IT AND TAKE A DEEP BREATH.Use your self-care methods, such as 2:1 breathing, and imagine yourself floating away from the edge of the abyss into a calmer, safer place.
Remember, chaos and feeling out of control typically stem from a very temporary situation. The current level of chaos and uncertainty will not last forever. The sooner we can reengage through mindful, intentional action, the more productive, engaged, and impactful we can be.
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REDEFINE “NORMAL”
CHAPTER 6
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WHAT IS NORMAL? It’s a setting on a washing machine...
and usually there is a better setting to use.
Instead of aiming for “normal” in the middle of chaos, decrease anxiety through planning. Things may not go according to plan, but your plan gives
you something to aim for as you take action.
I WILL DO WHAT I CAN TO FIND OR CREATE
I WILL CREATE SPACE FOR PROACTIVE ACTION
I WILL ACCEPT
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WHEN FACING UNCERTAINTY, YOU MUST BE FLEXIBLE.
Expect to reevaluate and change your plan as you go. Repeat the following statements as a reminder that you can adapt.
RECOGNIZE WHEN YOU NEED SUPPORT, AND GET THE HELP YOU NEED.Revisit your list of people in your support network who can help with some of your priorities.
If you are practicing self-care and the other tactics in this guide, but you still feel overwhelmed and anxious, it’s okay to speak to a professional about how you are feeling and what you are experiencing.
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ADDITIONAL INFORMATION
CHAPTER 7
FROM OUR WORLD TO YOURSThrough this guidebook, I hope you have been able to break through the chaos and begin to create some calm for yourself. I truly believe it is possible to turn the temporary insanity we are all experiencing into lasting sanity.
I also hope you will take these tools, add them to your toolbox, and use them regularly, especially the next time the world breaks (because it will). When it does, I will be here.
We are all in over our heads right now; there is so much to absorb and process. I designed this book as a resource to help, and I hope after reading it you are in a better place.
And please remember: If you want to connect, I’m always here to chat.
Clarity and calmness,
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