Preventative Actions: Being Prepared for the Downs and the Disasters
It has been a while since I last posted about my Intentions and Preventions Model, developed to help me navigate the highs and lows of my future career and activities. The last few months have been intense finishing off my Ph.D. (finally I am on the other side, yay!). It has been a real challenge at times, and very exhausting, and so this stage of the model is very timely for. There were certainly lots of downs and what at times felt like disasters over the last 18 months, with delays and challenges that were out of my control.
How do we keep motivated when we are facing challenges and disappointments? Very rarely anything happens in a linear, straight-forward way. Usually we have to face all sorts of diversions and barriers in our intentions. So what can we do to prepare for these? Here I will share some ideas with you.
First a reminder of the model. I have previously covered Working with your Intentions, and also Meeting your Inner Vulnerability. However, if we can put in place supports to strengthen any impending problems through Preventative Actions, it can soften the impact and offer ways forward.
Preparing for the Downs and Disasters
However well you prepare, things will go awry. For me, it was when I was writing up my research and due to changes at the university where I was studying, I was indirectly affected. It slowed down my progress and I had to alter my action plan and accept that my plan would need to be amended. I also suffered health issues during this time which exacerbated the struggle. It was frustrating and also hard to work trying to navigate the challenges I faced. I had to acknowledge that I could not change what was happening, so I had to find a way of working with them and not to push against them.
This is where my preventative strategies came into play. I knew I had to look after myself and also to work out a way of being in the chaos but to still keep making some progress. Some days were easier than others, but I managed to keep going and I eventually made it to the end.
Having had so many challenges over the last couple of years I feel so much more prepared to meet the challenges ahead of me as I shape and cultivate the next stage of my life and work.
Using the Preventative Actions
Firstly, there is no one type of activity that can help you manage any challenges. Context matters, as does your individual preferences. One approach to work out what is best for you is to use Sonja Lyubomirsky’s ‘Person-Activity Fit Diagnostic’ to identify the type of activity that you enjoy doing (https://www.edbatista.com/files/2010/09/Person_Activity_Fit_Diagnostic.pdf).
Of course, there are many more ways to build habits that help you keep perspective and manage your emotional responses that are not listed in the PAFD. A key one is to have already experienced struggles and overcome them. Savouring those moments and reminding yourself that you are strong enough to make it through can be very helpful. For me personally, the effort and challenges in the last few months of my Ph.D. has resulted in me feeling as though nothing can be as hard and exhausting as completing a Ph.D., and so my belief in myself to be able to cope with challenges has increased!
Here are a few more ideas that I found helpful, some of which have come out of my Ph.D. research, and some are actions I have used to help keep me from feeling overwhelmed.
Connections. It is not new to point out that social connections and having support around you is vitally important. I would extend this out though- especially if you do not have that many people you can turn to. My research found that other people only account for some of what is important for people to feel connected and well. Other connections include animals, nature, a favourite location, and a favourite hobby or activity. It is important that we find a few different ways to be absorbed and feel engaged to take us away from thinking about the stressor.
Solitude. A rarely noted activity when talking about wellbeing is to spend time alone. This may feel counter-intuitive but my research found that when chosen, and when felt as a positive respite from being socially active, finding time to be on your own space is really important for balance. You may be fully alone, or may be sitting on a beach, walking in a city, or sitting in café reading a book. The location is only important when it is a place you value and can find your version of solitude. The people in my studies who regularly valued some time alone seemed to cope well with the pressures of life. They also had good relationships, so we need both connection to people and connection to ourselves.
Focused Attention/Mindful Activity. It’s well established that mindful activities are good for you. Focusing the mind in something mundane takes you away from the catastrophe you are facing. I have noticed that I naturally levitate towards studying the small insects and detail within my garden. Looking at the tiny flowers and plants, watching the insects go about their business. I have now bought an insect book so I can learn about them. You might simply pay attention to process of making food, or doing the ironing. Whatever you do, pay close attention to the sensory information of the activity to draw your mind into the present and away from the worry.
Humour and Perspective. Seeing the light side of life can make a real difference to our mood and wellbeing. If you are naturally drawn to humour, comedy, having fun, then you are doing a lot of good for your psychological and physiological health. In the right context, when it feels authentic to you, find ways to lighten your day to balance any heaviness that you may feel. It tends to reduce the pressures and put the world into perspective. I might watch a comedy show, chat to a friend who I can laugh with easily, and play with my dog as ways that I like to lighten up my day and mood. There are many more, you just need to work out your approach (here is a link to more resources https://positivepsychology.com/humor-psychology/).
Music and Dancing. Listening to your favourite music- and singing along if you can- is a great tension reducer. As is dancing, even if you do not feel like dancing, the action of dancing can feel liberating! And if you are sat at your desk all day, or have tension in your shoulders, dancing and movement is a very beneficial way of easing the tightness. It is good for your mood too.
These are examples of the things I have built into my week, regardless of what is going on, as when things are tough, when I feel down, and when there are disasters for me to deal with, these strategies are my go to strategies to cope. And because I do them regularly anyway, when the disaster does loom, I do not go straight into a strong negative reaction.
I often combine these too. I might do a dance around the garden as I am paying attention to the insects, or absorb myself in uplifting music whilst enjoying a moment of solitude. Whatever your combination, try and make a habit of them to help you manage your downs and disasters and prevent getting overwhelmed by challenges.
A few more resources
https://findingnature.org.uk/wp-content/uploads/2022/04/the-nature-connection-handbook.pdf
https://newsinhealth.nih.gov/sites/newsinhealth/files/2018/February/NIHNiHFeb2018.pdf
https://positivepsychology.com/mindfulness-worksheets/
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Thanks for sharing. I ‘ve just find this marvelous website, and looking forward to sneak-peak around. During the last 15 years I’ve work on changing the second half of my life to be positive forward-looking and enjoyable moments.