Practical Ways to Manage Mind and Heart Disruptions


  • – Meditate on the Word of God (Find Scriptures the speak to you and grounds yourself in them.)
  • – Listen to soothing or upbeat music (it can lower your blood pressure, heart rate and anxiety.)
  • – Practice deep breathing (take 5-minutes break from whatever is on your mind and focus on your breathing. Sit up straight, close or keep your eyes open and put your hands on your stomach. Slowly inhale through your nose, hold for a few seconds and exhale through your mouth.
  • – Practice mindfulness – be present and focus on your senses – what you see, hear, taste, smell and touch. Notice your surroundings and your responses to them.
  • – Tune in to your body – engage in body scanning, from your head to your feet and feel your body.
  • – Move – be active, exercise, go for walks, do some stretches.
  • – Decompress – put some heat wraps around your neck and shoulders and relax. Use tennis balls to massage the tension in your body.
  • – Laugh out loud – laughter is good medicine. It helps release oxytocin and endorphins which are feel good hormones for the body. Watch a funny movie or clean comedy.
  • – Create healthy social connections – physical or virtual dates with friends. Game nights, shopping trips.
  • – Generate an attitude of gratitude. Celebrate your successes/ accomplishments. Be kind and gentle with yourself around your mistakes.
  • – Write a rainy-day letter for yourself. See below:

Ironically, when we most need comfort is when it is most difficult to remember or figure out what would help. The Rainy-Day Letter will provide consolation when you most need it. Since a letter is portable, you can carry it with you to support you whenever you are. It offers the wisdom of the person who knows you best: yourself.

Set aside some time when you are calm and can relate this serenity to yourself at a future time when you are upset, overwhelmed or distressed. Write this letter from you to you.

  • – List activities that you find comforting
  • – Record the names and phone numbers of supportive friends or family members.
  • – Remind yourself of your strengths and virtues
  • – Remind yourself of your special talents, abilities and interests.
  • – Remind yourself of some of your hopes and dreams for the future.
  • – Give yourself special advice or other reminders important to you.

You deserve the comfort your Rainy-Day Letter will bring. Rereading it and implementing some of the ideas in our letter really can make a difference in times of stress and distress.


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