How to Get Out of Psychological Debt

Housing foreclosures, rising gas prices, and layoffs aren't the only things contributing to stress these days. Many American citizens are also facing the loss of a sense of security at even more basic levels. This threatens our ability to be at home within ourselves, to tap into more abundant, readily available energy sources, and to maintain a sense of usefulness and purpose each day. While there are many things we do not have control over, here are 19 tried and true ways to get yourself out of psychological debt. Practicing even two or three of these can provide a powerful ally to keep you well in body, mind, and soul.

1) Sleep off stress
Getting enough sleep at night has shown itself to improve your performance and sense of well-being. If you didn't sleep well last night, or even if you did, take a 20-40 minute nap. Cats do this all the time, and who is more independent and in control than our feline friends?

2) Move that body
What's true for our pets and true for our kids is true for every adult as well: Pent up energy and aggression leads to frustration, anxiety, and overly aggressive behavior. (Just look at our workplaces and expressways). Find your own release valve for stress and go blow off some steam at the gym, park, garden or dance club.

3) Eat some nutritious food
Chocolate isn't the only food that sweetens a sour mood. Too much sugar, not enough fiber, and overeating can bog the mind and body down. Just like our affections our physical bodies and minds function best when they are taking in essential ingredients.

4) Take your medicine regularly
If you are on prescription drugs for depression, anxiety, or some other common mental condition taking the right doses at regular times can do a lot to stabilize your mood and increase your ability to handle everyday stresses.

5) Take things one step at a time to reach your immediate goal
On those days when even the simplest tasks seem difficult decide and choose to do the next right thing. Our brains (when not disrupted by physical, emotional and spiritual dis-ease) are wired to command our muscles to move* when and how we will them to. Unless your name is Pinocchio none else can better command your actions than you. * (footnote to Abraham A. Low, 1950, founder of Recovery, Inc. based out of Chicago who developed a successful method of self-help called Mental Health Through Will-Training.)

6) Take a short break from all activity and interaction for 10-15 minutes
Just like our bodies, our minds need to rest. Close the door, put up the do not disturb sign, resist answering the phone, and play some favorite music.

7) Identify one thing that happened to you today to upset you
There may have been a thousand things, but try to pick just one so you don't become overwhelmed. Instead of broadcasting your complaint seek out a friend, or mentor and get it off your chest. If you leave it there it will keep re-injuring you. Why would you want that?

8) Ask yourself if you are angry about something
We all get angry. It is a natural reaction to danger (real or perceived), to stress, and to insults and annoyances. The real trouble comes when we choose to hold onto that anger until it festers and builds itself up into resentment, self-hatred, and violence. You would be amazed to see how admitting what it is you are angry about takes you toward a greater peace of mind. If you're feeling really adventurous try reconciling with the person or situation that made you angry in the first place. It can bring you awesome results.

9) Ask yourself: Do I wish I were someplace else right now?
Wanting to be somewhere else divides and weakens our energy. If you'd really like to be somewhere else put aside your burdens for a moment and go there in your mind. Our imaginations are capable of creating dreams just as well as nightmares. Choose where it is you want to go and take one small step towards that place. Examples: a phone call, an e-mail, a conversation, or a decision you may have been putting off.

10) Ask yourself: Was there some positive response I expected but did not receive today?
If there is no real chance that your expectations will be met it will be difficult to free yourself from the disappointment. But, If there is even the slightest chance of getting what it is you want it often pays to speak up to the person(s) who can really do something about it. Don't assume that the answer will be "no".
Are there words you would like to hear someone say right now? "I am sorry"; "It was not your fault"; "you are accepted"; you are forgiven"; or "did you hear? Gas prices have dropped back down to a dollar a gallon!".

11) Find something that makes you smile or laugh
The endorphins we produce with laughter really are "the best medicine".

12) Write down or talk out some of your more troubling thoughts
The key here is finding a healthy outlet for daily emotional stress. The worst place to be with tormenting thoughts is alone with them. Yet that is often the very place we find ourselves to be. Writing or talking out our thoughts lessens their power to keep us cornered.

13) Play
Do something new and break out of your ruts! Play a card game (preferably not solitaire), pick up an uplifting movie from your local library, make some popcorn and watch it, do a puzzle or video game for a brief escape. It doesn't have to cost a lot of money to provide fun. There is a reason play is called "re-creation".

14) Take a quick walk out in the fresh air right now
If the walls seem to be closing in on you, step outside and take a brisk walk. Don't worry about talking to yourself as you walk down the street, people will just think you are using your bluetooth headset!

15) Perform some little kindness for someone else
Do one little thing that you know will make someone smile. Send a humorous e-mail, write a thank you card, share a funny story. Random acts of kindness are designed to come back around to you.

16) Pray
The sooner you realize that you are not alone in your troubles the better. Asking for help from a higher power (and I don't mean your physician or pastor or boss at work) will help lighten your load. The weight of the world comes often not from the troubles themselves but the mistaken belief that our lives do not have worth or purpose.

17) Allow yourself to make at least one mistake today
Most of the blunders we make in the course of a day are not life threatening, but how we choose to respond to the mistakes we make can be. Nothing in the world has yet been perfected.

18) Read from Scriptures or an inspirational book
The Psalms and the Book of Job found in the Bible are incredible expressions of the human condition. Reading them (especially out loud) can help us realize that the trouble we are experiencing has happened all before and will most likely happen again. They also demonstrate that no matter how bad things can get our health and well-being can be restored.

As with all these suggestions, what you are trying to accomplish is not so important , but rather, the practice (and it takes practice). Remember, even when certain external situations are outside of your control you are not completely helpless or alone. Be well.