Reconnecting With Yourself When the World Doesn’t Stop
By Kala Gattuso, LCSW
Feeling like you're juggling a dozen roles and tasks, but the world won’t slow down for a second? As a parent, partner, friend, and colleague, it can be overwhelming. When was the last time you actually took a moment for yourself, to really listen to your feelings and what your body is telling you it needs more or less of?
Let’s chat about how we can make this happen together!
Checking in with ourselves might feel a bit strange at first, but it's a skill we can develop. It's about tuning into our emotions and where they show up in our bodies, giving ourselves some much-needed compassion and care.
Here are some simple steps to get started:
Schedule a self-compassion break. There will always be tasks, but for this moment, let's focus on the here and now.
1. Close your eyes and scan your body. Do you feel any pain, discomfort, heaviness, or tension? How does this feel for you? Is there a connection to recent struggles? Let's acknowledge these feelings, which are often tied to our emotions.
Remember, your feelings are valid, and it’s important to give yourself this time.
2. Let your feelings and emotions exist without judgment. What are they trying to tell you? Do you need reassurance, a moment to step back, or just more kindness and nurturing for yourself? Let's be curious about these emotions and what they might reveal.
3. Nurture yourself. Use kind words like “you’re doing the best you can,” or imagine a warm hug from a loved one. Maybe if that doesn’t resonate remind yourself what you would say to a friend in the same situation.
4. Take a moment to breathe deeply. Inhale love and strength, and exhale any stress or tension.
Reflect on this experience. How did it feel?
Remember, this is a practice, so be patient with yourself. You can also check in with yourself in other ways:
Move your body, even if it's just for a few minutes.
Spend time in nature to ground yourself.
Break tasks into smaller, more manageable ones.
Acknowledge the intentional tasks you do and their positive impact.
Incorporate activities you enjoy into your daily life as needs, not just wants. What used to bring you joy? Art? Baking? Seeing a friend? Let's find ways to include these in your week.
Give yourself grace. Life can be tough, but you’re tougher, even if it's just one small step at a time.
If needed, share your feelings with someone you trust.
When life feels overwhelming, doing more can seem impossible. But integrating self-compassion and check-ins can help us feel more in control. It's okay to hit pause and take a break when you need it.
You’ve got this! May you learn to be as kind to yourself as you are to your best friend or loved one—you deserve it!
For more insights, check out Tara Brach's RAIN meditation.