This October 10th, we celebrate World Mental Health Day, and I’m reminded of the many profound challenges we face today. I turn on the news, and I have family in Florida, where there has been the worst hurricane of all time. The retirement community where my grandparents lived was decimated and they have 35 people missing from the complex. I listen to the world news and heard on National Public Radio yesterday that our President is giving up requesting a cease fire in Israel, Palestine, Lebanon, lest we not forget about Ukraine and beyond, and the wars are increasing with intense loss of life.

Climate change, political uncertainty, and conflicts around the globe can feel overwhelming and hopeless, it feels literally like we’re living in times depicted from the Book of Revelations! Sometimes we just can’t handle it and we stop watching the news altogether or find coping skills that are not always that healthy, like being on social media all day and escaping and ignoring. Sometimes the pain is overwhelming, and we turn to food, alcohol, unhealthy relationships, addictive substances to cover fears and unprocessed grief.

Holding The Pain of the World?

If we really felt the pain of the world it would absolutely crush our hearts, on a daily basis. Originally, humans lived in nomadic tribes and small villages, and we were designed to be able to withstand and be resilient for life’s ups and downs in our immediate community. For instance, if there is a danger to our community: a health issue or outbreak, an attack, a fire etc., we are hard wired to become alert and have an adrenal response that gives us extra energy and strength to withstand life’s normal upheavals.

However, I don’t think we biologically are designed to be able to process the global disasters, intense climate change and wars on a daily basis. 24 hour broadcast news and incessant news-feeds through cell phones, readers, desktops and social media, all infiltrate our nervous system and can keep us in a perpetual state of fight or flight.

Our limbic system is designed to non-verbally scan and search for possible dangers and threats and we don’t do ourselves any service by constantly feeding a sense of danger and lack of safety to our nervous system, pretty much on a moment to moment basis. It’s easy to get lost in a whirlwind of anxiety and despair, but I’ve found that it is essential for mental health to… UNPLUG for periods of time. We can then reconnect to our innate sense of inner peace through mindfulness, meditation, yoga, and self-care that helps us stay grounded and thus, resilient.

A Tibetan Teacher’s Advice

Right after Trump had gotten elected in 2016, I had been working for his opponent’s campaign. Many of us were absolutely frightened and in despair, and I went to a teaching a few weeks later with a Tibetan teacher named Anam Thubten. What he said was so profound and timely that I wound up transcribing it, and it’s become a powerful solace in times of darkness. He said:

“Don’t let your mind, reality and emotions be defined by the media. Our world, throughout time is always filled with dynamic richness of display, both beautiful and utterly horrific, war, peace and changing and can never be fixed or resolved. Things arise in a complex way, it’s best to not hold extreme views about anything or anyone and polarize, when we do this we freak out. We cannot hold the pain of the whole world otherwise we’d go crazy. There is always an internal calm that can be accessed, within us is warmth, overview and strength. It’s imperative now to slow down take care of ourselves and access inner stillness. A Bodhisattva (someone that vows to help the world) knows that the world is never resolvable, has access to this inner, fundamental overview but paradoxically, works tirelessly to help to remove suffering with whatever talent is within them.” Anam Thubten Rinpoche Boulder, Colorado November 19, 2016

Box Breathing

When I first started exploring mindfulness and breath-work, I didn’t realize how helpful to my thrashed nervous system and transformative it could be. Simply taking a moment to breathe deeply, focusing on my breath as it flows in and out, has become a lifesaver. There is a very simple practice called box breathing, where you slowly breathe in for the count of four, hold for the count of four, and then exhale for the count of four, and then there’s a pause for four seconds, until you breathe in again. This is done through the nose and you breathe very deep below the navel into your abdomen. Breathing through the nose immediately puts you in your parasympathetic nervous system and stops the limbic system from going into fight or flight. In those moments, we can let go of any outer drama to connect with the present and our natural well-being. This practice reminds me that, despite external turmoil, I have the power to recover an innate sense of calm within.

The Power of Sitting Meditation

Sitting meditation is another powerful tool that supports mental well-being. Even just a few minutes a day can make a difference. After I had Covid, I was diagnosed with a heart condition that my doctor says is relatively common and benign. It’s called a right bundle branch block or RBBB. It is something wonky with the electrical current that can come after you’ve been exposed to a profound virus. I had gone in for my annual EKG check up and when I got there, I was feeling a little bit of biological stress by getting to the doctors appointment and I laid down on the bed and they hooked me up with all of the electrical monitors. I did my deep box breathing and went into a zen state, and after a few minutes, they took off the electrical device. My doctor came in and said you have a very unusual EKG reading that I actually have to run by one of the other heart doctors. She said when you first started the test your RBBB was there, but after a few minutes, it resolved! I told her that I was doing my powerful mindfulness practice on the table and you can actually see the results physically, I was able to correct my heart condition so now it’s considered an intermittent condition!

There are countless guided meditations online that focus on grounding and resilience. Apps like Headspace or Calm have been invaluable in helping people navigate thoughts and feelings, particularly in these uncertain times. They provide a gentle reminder that it’s okay to pause and take care of ourselves amidst the noise.

Self Care is Not Ignoring

Now, one thing that’s very important, is to strike a balance between caring for our world, paying attention, and also the self-care. We don’t want to be utterly immersed in doom scrolling, nor do we want to escape if we have fears and pain and traumatic things that happened to us during these times of climate change and war. We should befriend, listen to, and process the grief and trauma in our bodies, and find ways to release it. If we ignore, that’s what’s called in our tradition “Spiritual Bypassing.” Spiritual bypassing is where we use our religion, mindfulness, or meditation, to dissociate and check out, and that actually just stuffs trauma down further and creates further nervous system dis-regulation, maladaptive patterns and neurosis.

Somatic Healing

Somatic techniques like yoga, dance and movement also play a significant role in my ongoing wellness journey. The combination of movement and breath-work can help us release tension and stress. I love how each pose invites me to reconnect with my body, fostering a sense of strength and stability. Practicing yoga outdoors, when I can, allows me to feel the earth beneath me, reinforcing my connection to the world around us. I try to watch the sunset every single night from my porch, or going for an evening walk, or sitting up at my teacher’s spiritual monument called a Stupa. We can always try to connect to sunshine and natural beauty that can serve as a reminder of resilience.

Self-care is essential, and I’ve learned that it doesn’t have to be grand gestures. Sometimes, it’s as simple as curling up with a good book, tending to my garden, or cooking a nutrient dense- nourishing meal. Engaging in activities that bring joy can be an act of resistance against the despair that often accompanies global issues. I’ve found deep, authentic friendships, family and community support to be invaluable, where we share our experiences and uplift one another.

As we mark this day dedicated to mental health, I encourage everyone to rawly and honesty check in with yourself. How are you feeling? What does your heart want to say to you? What does your body need? Does it need to move? Does it need to be held? Do you need to cry? Do you need to face the sun with a warm cup of tea? What small practices can we integrate into our daily routine to cultivate a sense of peace?

Mental Health Resources

If you’re looking for resources, the World Health Organization has insightful information on mental health and well-being, as well as tips for managing stress and anxiety. Mental health resources from WHO can be a great starting point. Additionally, the National Alliance on Mental Illness offers support and guidance for those navigating mental health challenges in the face of external pressures. Many insurance plans now cover therapy and mental healthcare, there are online and live support groups and even hospitals and residential treatment centers or intensive outpatient programs that can help during times of intensity or crisis. Please always seek help if you are in crisis by telling a friend or calling your emergency crisis number. I actually took a training in Mental Health First Aid, which is very similar to CPR and traditional first aid, and it teaches you how to recognize if someone might be in danger and how to get them proper help.

This World Mental Health Day, let’s take a moment to celebrate the poignant, precious and fleeting gift of just being alive, honor our feelings and acknowledge the difficulties we face in these challenging and dark times. By nurturing our mental health through self-love, mindfulness, meditation, yoga, and self-care, we can indeed, find strength and resilience. Together, we can foster a sense of hope and connection, even in the most trying of times. Remember, it’s okay to seek help and lean on others. We’re all in this together.

So much love to all and well wishes on National Mental Health Day.

Dawn Boiani-Sandberg, Somatic Sleep Coach