Do you find yourself back in the rat race of life post COVID? Do you (secretly) long for the less full schedule you had during the pandemic months? Are you rejoicing in the freedom of social events again? Or are you experiencing a combination of both – longing and rejoicing?
While presenting “Relaxation Post COVID” for an organization in New York City, one of the team members exclaimed “we’re back in the rat race again.”
Yikes!!!
Are YOU?
Signs of Being in the Rat Race
1 – Stress: According to Psychiatry.org “More than one in four (26%) reported they anticipated experiencing more stress at the start of 2023, up from one in five (20%) last year.” The World Health Organization (WHO) defines stress as “a state of worry or mental tension caused by a difficult situation.” With inflation, school shootings, an unsettled political climate, global challenges and work schedules, stress can creep into your life and take over. STOP. Make a list of your top three stressors to move them out of your mind and onto paper. Notice where you feel them in your body.
2 – Overscheduled: Is your day fully booked with no time for rest, creative time, or just time to be? Are you moving from your commute to a meeting to a luncheon, to another meeting to a dinner then home to take care of family? Before the pandemic, there was a certain “pride” in how many hours you worked or tbhe amount of tasks on your To Do list. Has that habit returned – quietly yet with a vengeance? Before you know it, you may be asking yourself, “how did I get here again?” STOP. Review your schedule and notice which activities are sucking up your time and are NOT a priority.
3 – Anxiety: Defined as a feeling of fear, dread, and uneasiness , anxiety may be ticking upward within your body but you may not feel the impact until you are under severe distress. Lack of sleep, endless TV, overeating, online shopping, gambling, drinking. Each of these could be a coping skill to mask your anxiety, to help distract you from what your body is truly telling you. STOP. Recognize your anxiety. Where do you feel it in your body? Is your heart racing? Is your breathing erratic? Is your stomach in a knot? Owning your anxiety may soften the feelings instead of running from them.
4 – Pressure to attend social events: After a global pandemic with many limitations, it’s easy to accept invitations to EVERYTHING. Weddings that were postponed, celebrations put on hold, family gatherings, college reunions and conventions and conferences are back in full swing. You may feel pressured and excited to attend every event! STOP. There’s no need to stretch yourself thin with the abundance of social events. Being in large crowds may still have you feeling nervous or anxious. Choose wisely and recognize for many reasons, you may not be able to do it all and stay healthy.
5 – The need to do ALL: It’s like a buffet – you may want EVERYTHING post pandemic since you were “denied” for so long. And yet, doing everything can cause enormous amounts of stress and have you feeling you’re indeed back in the rat race – running from social events to work, to family duties, to time with friends, to travel, to deadlines and on and on. STOP. If all of this multitasking leave you exhausted, depleted, and frustrated, pause. Take the time to go over your calendar, trust yourself to slow down and feel where you can free up time, delegate or let go of some of your tasks.
Healthy Signs of Staying Out of the Rat Race
1 – Greater appreciation of friends and family. Your ability to be fully present with friends and family without being on your phone is a true sign of stepping out of the rat race. Realizing the quality of time together and the power of presence in human connection is priceless.
2 – More prepared for the next global crisis. You are confident in your ability to face the next global challenge, having navigated COVID 19. Therefore, you are not spending copious amounts of time worrying about what will happen next, how you will cope, or fear of the unknown.
3 – Better resiliency skills. You recognize that you made it through the pandemic – with all the emotions, restrictions, loss, masks, and uncertainty. You know how to cope in a crisis, who you can rely on, how to shift your business and how to stay physically, emotionally and spiritually healthy.
4 – Ability to articulate boundaries “this is what I need.” While the culture of RTW (return to work) is still being studied, you have come to better understand what you need to function at optimal capacity – to be productive, healthy and grounded, You have a sense of confidence.
5 – Safeguarding your mental health. You understand deeply the need to maintain and improve your mental health. You know the professionals to turn to, the need to surround yourself with positive influences, and the risks of being in oppressive environments – at home and work.
Skills to Help You STAY Out of the Rat Race
1 – Diaphragmatic Breathing. Place your right hand on your chest, your left hand on your abdomen below your navel. As you inhale through your nose, feel your abdominal wall rise. As you exhale through your mouth, gently draw your navel toward your spine. Repeat 5-10 times.
2 – Progressive Muscle Relaxation. Inhale and tighten your feet and legs for 5 counts. Exhale through the mouth and release the muscles. Inhale and tighten your buttocks, abdomen and chest for 5 counts. Exhale and release. Inhale and tighten your arms, shoulders and face for 5 counts. Exhale and release.
3 – Visualization. Take some quiet time to focus on your favorite place in your mind. What are the colors you see? What are the sounds you hear? What are the smells around you? What are the textures you feel? Awaken your senses through visualization and know you can return anytime.
4 – Counting to relax. Relax your eyes closed. Take a small exhale. Inhale through your nose for 4 counts. Exhale through your mouth for 6 counts. At first it may be challenging, but continue the entire sequence for 5 repetitions and elongate your breath each time.
5 – Meditation. The goal of meditation is to quiet your mind and racing thoughts. In a seated position, relax your eyes closed. As you inhale, stay to yourself IN. As you exhale, say to yourself OUT. By focusing on the words, the mind can slow down and allow you to steady yourself.
You may not be able to control all the craziness around you, but you can control YOUR response to a rapidly changing world. Stretch, breath, have faith, and be courageous by not getting caught up in the rat race!
