Video: Dr. Mike Evans 10+ Tips To Get You Through A Bad Week

10+ Tips To Help Yourself Get Through Tough Times:
So in this video, Dr. Mike asks, “What if You’re Having A Tough Day, Or Week?”

You might be sad, anxious, regretful, overworked, temporarily-flummoxed, etc.

And there are many real Sources to consider, like: Depression/Anxiety, & also many involved-Solutions like: Problem-Solving, Stress-Management, Mindfulness Meditation, or Cognitive-Behavioral Therapy.

BUT! Sometimes people want the most easy & simple “get through the day/week”-type advice, just to simply make it through.

So here’s what he says are his best “Easy-Version” tips…

1) Uncomplicate, Slow-Down, Stick To Just The Basics:
The best way to just get through a week is to make it as simple as possible.

-Therefore it’s as easy as-possible given the other difficulties you are facing outside yourself.

Lower the bar.

2) Sleep. Turn Off The TVs, Smartphones, Computers, And Get To Bed:
Stocking up on rest where you can, even taking naps, can really recharge you.

Not only leaving out the potential complications of news or negativity, turning-off outside media-sources can stop filling your head with noise, too.

On a side-note, getting less blue-light from TV & computer screens can also help you sleep a little better.

3) Do Some Kind Of Physical Activity:
Anything that will get your blood circulating & your lungs working is going to freshen you up, regardless of the state of your mind.

Some studies show that people who exercise regularly tend to have healthier brains.

In your tunnel-vision, you might be forgetting even basic things that require mostly your body & almost none of your mind to help.

4) Try to Get Outside, Even Just For A Walk:
Changing your environment just a little can really help.

Apart from just getting some Vitamin D, your brain itself will start using many different systems to observe & track your surroundings.

And that can start the tide of changing your mind.

Moms always say to go outside, get some fresh-air, & go play. They usually tend to have pretty solid wisdom on these things.

5) Vent On Paper. Get Some Perspective By Writing A Letter You Never Send:
This is an old psychologist’s trick and can end up working in direct ways by articulating your thoughts & fleshing them out.

But it can also work instinctually via the way your subconscious understands things (visually).

Some people even advise writing it out by hand and then setting-fire to it in a fireplace or backyard firepan afterward.

-Or just throwing it in the trash & emptying it, if you’re on a computer.

There is something very symbolic that this communicates to the rest of your brain that works beneath the fray of your noisy, day-to-day thought-habits.

6) Eat. Make Or Buy A Fantastic Meal Of Stuff You Really Enjoy:
Feed your mind & soul through your body.

Again this is something simple, reinforcing, and mostly physical instead of cerebral.

Maybe even go to an old-standby restaurant that is fantastic at your particular brand of “Comfort Food“, and has service that won’t aggravate you.

If that isn’t available, simplify it back to some form of take-out, or even the physical, money-saving meditation of cooking it yourself.

If you give yourself that physical-procedure to distract with, it may be yet another way of creating another change in your mentality.

7) Socialize Constructively On A “Friend Date” With Quality People:
Set up a special, isolated hang-out time with a good friend, almost like a “Date”.

Make it an event where you can really spend quality time together with as few distractions as possible, even if you say almost nothing.

Social-connectedness is very therapeutic & is one of the main factors linked to substantial long-term happiness.

Especially because we can’t all afford therapists, or for more than 50 minutes a week,

-Many times the real “Psychologists” in our lives can be the people we call, “Friends & Family”, even if all they do is listen just a little & actually care.

Without their perspective, Isolation & its effects on you are sometimes a little hard to fully pick up on.

8) Control & Improve Your Environment:
Maybe do some spring-cleaning around your place,

Especially in the living & work spaces you frequent the most.

Sometimes, a small but positive change in your physical environment will give your subconscious another reason to be happy & think a little differently.

We all notice many small details without our conscious minds really being aware of it.

9) Be Generous To Yourself With Kindness & Reward Around Difficult Stuff:
If you do have a tough thing to do, do what economists call Temptation-Bundling.
(or Mary Poppins called “a spoonful of sugar”)

Pair the tough thing with someting that gives you an uncomplicated pleasure right after it, just like a reward for a job well done.

-Whatever small pleasure works best for you is the one you should pick.

Make that decision off the list of the activities, pastimes, or destinations that are like “comfort food” for your soul.

10) Take Time-Off To Mind-Wander & Give Your Psyche Some “Free-Air”:
This point is really the crux of the whole video.

It’s what all of these mostly-physical, barely-cerebral activities are supposed to do for you.

-Almost like getting back a little bit of Zen in your life.

In all of his jobs, Dr. Mike writes a lot & is always struck by when he thinks something is done,

But then gives it just a couple of days set aside & then comes back to it, (Stephen King is a big fan of this, too)

He’s got very clear insight & constructive criticisms that make edits much easier.

11) Just Ask Runners, There Is Such A Thing As Physical Meditation:
And so with these get-you-through-it activities, they can have the same effect as setting that work aside.

There may not be many studies on “Background Processing” or “Information Overload”, but many facets of life make it very busy and sometimes we just need to unplug.

(this is sometimes referred-to as Physical Meditation, btw)

It’s probably also a good idea to check in with yourself physically and catch up on any lapses in total self-care too, while you’re at it.

Even if the most important part of the whole exercise is that +/- “mindless” existential pause.

-A little bit like to the Audioslave Song, “Doesn’t Remind Me”:

A Few Extras:

12) Decide If It’s Something You Need To Just Get Over, Or Actually Go Through:
The School Of Life even talks about times when you Do really need to be in a certain state by going -through- something,

-Instead of trying to BS yourself and go -around- it as if it’s not even there.

(this does not apply just to sadness)

13) Remember To Behave As If You Were A Friend To Yourself During These Times:

14) Consider Mindfulness Meditation Anyway:
He skated by it, but it’s quick, immediate, & involves no travel or expense.

It’s been shown to increase happiness, focus, working-memory, & even test-scores in students.

There’s even an app if it’s too hard or you’re new.

15) The Last, And Easiest One After Mindfulness Meditation. -Breathe:
One of the easiest things to do, if done in the right way, has been proven to lower anxiety.

That’s usually something we could all use during a tough week, even if you haven’t tried Mindfulness Meditation yet.

Photo/Video Credits:
• 1st Video by Dr. Mike Evans
• Photo, “sign”, by Thad Zajdowicz
• 2nd Video by Audioslave
• 3rd & 4th Videos by The School Of Life

Links:
• Source: YT-How To Get Through A Crap Day Or Week