FromCrisis to

Calm

21 Ways to pass time positively &productively in stressful times

How to move from Resistance toResilience

How to let Fear become yourFuel.

Written by Jo Marsh

1 Create Balance

2 Get Stuff Done!

3 Find Comfort in Discomfort 

4 Change Habits 

5

6 Mindful Choices

7 Stay Stimulated - KeepLearning

Table of Contents

Attitude of Gratitude

8

9

10

Playfulness

Self Care

Uncertainty is the Gateway...

11 Clearing Clutter

12 Mindful Meals

13 Scarcity to Abundance

14 Connection 

15

16 Family Time

17 Dare to Dream - Your Vision

Table of Contents

Random Acts of Kindness

18

19

20

Activate Hope from "Hell"

Stress Less

Conscious Choices

21 REFLECTIONS

When we find ourselves inturmoil caused by events inour lives, we more often thannot, have some sort of stressresponse to it. This in turnsets off a chain reaction ofunproductive nervousreactions - physically,mentally, emotionally andspiritually.The domino effect beginswith the event that weexperience through oursenses. This sends amessage to our fight, flightor freeze centre, which willaffect our breathing, heartrate, blood pressure, salivaryglands, sweat glands, ourmuscles and our memory .

In order to change thesehabitual reactions intoproductive responses, weneed to change our mindset- our beliefs and behaviours By becoming more selfaware of how we react intimes of crises., we can thenfind ways to change thesereaction so we respondbetter! This ebook will enable yourto restore balance to yourlife by equipping you with tips, tools and skills that willhelp shift you from crisis tocalm and ultimately bringyou clarity. JM

INTRODUCTION

When we are confronted withuncertainty, that is usuallyimposed upon us bysomeone or by somethingthat happens - there is afeeling of loss of control,confusion and often distress. iInstead of being consumedby the events that havespiralled our thoughts andemotions out of control- weneed to S.O.S. STOP -OBSERVE - STRATEGISE. Thisway, we can gainperspective.before allowingourselves to go down therabbit hole that can lead usinto deep dark despair.

The simplest and quickestway to bring some order andcalm to the situation is tocreate a DAILY ROUTINE. Having some structure toyour day wiill give you someclear direction, some purposeand a sense of control overyour circumstances. Set some goals for yourselfand have a plan of what youwant to accomplish. Findsomething meaningful tooccupy your mind - this willhelp to keep your thoughtsconstructive, productive andpositive!

JM

CREATE BALANCE

Another way to feel we aregaining some control over ourlives in time of difficulty, is totake care of the things wecan control, rather thandepleting our energy on thethings we cannot control! When we are in distress weare often anticipating what'sto come and trying to predictan outcome. Invariably all weachieve is more stress and abuild up of anxiety, which canbe counter productive as itinhibits us from findinganswers or solutions. The only result we areguaranteed of, is ill health!

So let's use our time andenergy productively and GETSTUFF DONE! We all have aheap of things we haveneglected or avoided doing,because they are tedious; or achore; mostly not fun orrequire some focussed time. It will keep your mindoccupied. When you areproductive with your time, youwill FEEL better for it - even ifyou don't FEEL like doing it! The sense of accomplishmentand calm that you feel whenyou have got all those nigglythings done is immeasurable!

JM

GET STUFF DONE

How do we stop the "monkeymind" from playing it's tricksin our minds! Especiallyduring challenging times, weare either ruminating in thepast, over what we couldhave done or what shouldhave happened, OR weanxiously anticipate the future- what might happen or wethink will happen. Neither arerelevant! The past is goneand the future is not promised- either way we are justwasting time and energy tono avail.All we have is the present! So to change yourexperience, you need tochange your focus!

Deep BreathingStretchingExerciseYogaMeditationBeing out in natureSimply looking into acandle

When you change your focusyou change your energy. Some of the the simple waysof doing that is:

Find the relaxation techniquethat works for you - it bringsyou back into the present,where you will feel morecentred and get better clarity.

JM

FINDING COMFORT IN DISCOMFORT

nail bitingsmoking (or smoking more)drinking morenumbing out through TVEscaping into Social MediaEating junk or more thanusual.shoppingbad sleeping patterns

It takes 21 days to break orchange a habit - consciously! So what habits are not servingyou? What stress reactions doyou unconsciously fall intoespecially in times of stress orturmoil:

what can you let go of thatis not serving youwhat do you watch on TVor read on Social media - isit uplifting or not?consider the conversationsyou have - are they postiveor negative?

Whatever your "fix" is, itdoesn't fix the problem anddoesnt' make you feel better! What healthy choices can youmake and turn into habits thatwill add value to bring balanceand wellbeing into your life:

Choose the habits that willchange the quality of your lifefor the better! JM

CHANGE HABITS

Developing an Attitude ofGratitude changes yourenergy and you vibrate at amuch higher frequency. Thisin turn will elevate your moodand overall sense ofwellbeing. In times of distresswe are often focussing on thenegative things we are facing (what we don't like or don'twant). The truth is, whateveryou spend your time thinkingabout, expands and morethoughts around that follow.....When you shift your focus towhat you do have rather thanwhat you dont have - youchange how you feel and itchanges your perspective.

a hot cup of cofeethe smell of the seajust enjoying time to BE athome

Our mealsour warm bedsour relationshipsour health

What are the small pleasuresthat you can be grateful for?

What and Who are yougrateful for?

Perhaps make it a daily ritualbefore bed to list 3 things in agratitude journal. It willchange your energy; and youwill go to bed on a positivenote and sleep morepeacefully.

JM

ATTITUDE OF GRATITUDE

watch on TVlisten to readthink aboutspeak about

What are we "feeding"ourselves with? What are we taking in, thatnourishes our minds as wellas our bodies? It all has an effect on ourwellbeing - either positivelyor negatively, depending onyour choices.. What are you choosing to:

What you put in, is what youget out. Junk in - junk out

Whatever you absorb willtrigger thoughts, followed byfeelings, resulting in emotions. If they are negative emotions,it will send a stress or distresssignal to the body. Extendedperiods of stress or fear willultimately affect andcompromise your wellbeingand manifest in varioussymptoms of dis-ease. Mindful choices leave us moreempowered, reduced stress,improved digestion and restfulsleep as well as an overallsense of balance andwellbeing.

JM

MINDFUL CHOICES

One of the ways to keeppositive, is to continuallyexpand our knowledge andgrow ourselves into more ofwho we can become! Stimulation through learningcasts the net wider into theocean of possibilities. Stagnation creeps in when weremain stuck in our comfortzone, with a false sense ofsafety.When we are learning, ourbrain is stimulated whichkeeps it active, alert and agile. This not only opens newdoors of opportunity, its aninvestment in growing YOU!

Online CoursesNew languageLearn to play an instrumentCreative activities -cooking, painting,gardening, sewingBrain training exercises orpuzzles

Learning something new canincrease brain flexibility;improve memory; problemsolving abilities; and overallbrain function. It can also helpprevent some of the braindisorders. A few examples:

Most of all, the sense ofaccomplishment from learningis enriching and fulfilling -ultimately leaving you feelinggood about YOU!

JM

STAY STIMULATED - KEEP LEARNING

card or board gamesplay with your pets or kidscolour-inmake something for fune.g.arts and craftssing and dance in yourloungeDo something you enjoyand brings out the playfulchild in you!Laughter is the bestmedicine!

inexpensive - it doesnt takemuch and the effects areremarkable. Fun can be re-learned by watching pets andkids and is contagious. Some simple ways to havefun:

it relaxes you andtherefore changes yourenergy You become lighter andbrighter because you arein the moment which"outcompetes" anxiety andworry.It leads to creative thinkingand clearer decisionsit can shift yourperspective from fear tofun.increases your sense offreedomfosters better relationships

We think playing is only forkids, yet the benefits to adultsis immeasurable:

Fun can be simple and very

JM

PLAYFULNESS

cook a nourishing andyummy mealgive yourself a manicure &pedicuremassage your head andhair with coconut oiljust take time out to daydreamread your booktake a napwrite in your journal

Self care is also about howyou treat yourself; what youtolerate or allow. Soboundaries are also a way ofcaring about YOU! Some ways you can giveyourself some care are:

better physical healthbecause your tank is"topped up"enhanced self esteembecause you feel good increased self knowledgeyou are more productiveyou have more to give

Self Care is as important ascaring for others. If you don'ttop up your own tank, whatresources will you have todraw on to care for others?We confuse selfish, which isappropriate (so you care foryourself), with self-centred(being totally pre-occupiedwith yourself and your world). Benefits of self-care are:

JM

SELF CARE

how can I adapt or whatcould I change in the way Ido things, to make it better?what opportunities arethere, in this adversity?

Use this time constructively toshift your focus from crisis tocreativity. Start by doing some researchto find ideas, options, answers,or solutions. Just this actionalone will change your energy. It can take you from despair tohope and possibly in adifferent direction you maynot even have thought of.

what is this situationteaching me and what canI learn about myself?

Uncertainty often brings upemotions of fear and anxietywhich disrupts our thinkingand ability to be creative andfind solutions or possibilities. Times of crisis or chaos comeas visitors to disrupt our livesand wake us up to what elseis possible and take us downa path of self discovery. Its a time when in fact, weneed to STOP! Take time tobe still and reflect rather thanreact.....and ask yourself:

JM

UNCERTAINTY IS THE GATEWAY

clothes cupboardgrocery cupboardgarages or shedmakeup drawermedicine cabinetlaptops and phones

redundant contacts inyour address book orphoneold emails andmessages

Clearing clutter is cathartic - itleaves you lighter, brighter,with more energy and clarityand feeling productive.If its not adding value - chuckit out or give it to someoneelse where it can have a useand bring joy!

Clutter in your home andwork space can also causeclutter in your thoughts....Clutter is an unnecessaryburden you carry of thingsand stuff that you don't needor use or you have forgottenabout, as they are "hidden inthe heap"..... When you clear spaces inyour life it spills over into your mind and gives youspace to think more clearlyand creatively. Energeticallyit makes space for fresh ideasand new opportunities. So what are you holding ontothat you don't use, don't needand have forgotten about:...?

JM

CLEARING CLUTTER

Have a cosy picnic in yourlounge on a chilly dayHave a picnic in yourgarden or balcony on asunny daysurprise your partner for noreason at all - dress up anddecorate the table to makeit specialhave a virtual meal withfriends using the samerecipes and see how theydiffer.Play with new recipe ideas.

Take the time to make mealsspecial at home:

Savour your meals and letthem be meaningful andmemorable.

Meals ought to be meaningfuland not a mundane task offeeding the family or justyourself. Meals don't need tobe a "production"! It can be assimple as being creative withleftovers - those have beensome of my tastiest meals! When we treat our meals withappreciation for theirnourishment and as a time tobring our loved ones together- you change your motivationand you will naturally changeyour experience. Changeyour mindset - meals don'tonly need to be a specialoccasion only when you goout.... make it fun!

JM

MINDFUL MEALS

challenge your thoughtsand ask: "are they true"?practice gratitudewatch what you say - yourlanguage shapes yourrealityset small manageablegoalsguard against listening toother's fearful stories - theywill infect you!

Moving from scarcity toabundance begins with yourmindset. Instead of itparalysing you, let it propelyou towards productive andpositive actions e.g.

Your attitude will determineyour altitude!

loss of joblack of resources

moneyfoodshelter

Fear is a powerful emotion! Itcan spiral you into the depthsof despair, which is wherelack or scarcity play havocwith our minds. TImes of uncertainty caninvite scarcity to the table, toturn wreak havoc with yourbasic need to feel safe eg.

Where your focus goesenergy grows. So if youchange what you think about,what you think about willchange!

JM

SCARCITY TO ABUNDANCE

Some people are there for aseason, or a reason or alifetime! Someone may have made adifference at some point in ourlife and then we drifted ormoved on. It's also importantto reach out to them if only ina message or a mail, torecognise them for thecontribution they made in ourlife. You will never know what adifference you could make intheir lives. We all value beingappreciated - it's food for thesoul.

Connection is not only withthe ones we love and want tospend time with. It's alsoabout giving time to someonewith no expectation in return. It's not always about doingthings for people or givingthings - sometimes it's justabout being with them. It'sthose simple moments of justhaving time together, thatbuilds the bond! Then there are thoseconnections that are nolonger part of our currentreality. Not everyone wehave had a connection with,remains in our lives forever.

JM

CONNECTION

It can be as simple asbaking biscuits and takingthem to the neighbour.It can be a smile and athank you to the cashier in astore.It can be volunteering timeto welfare or a charity.it could be helping anelderly person across theroadgiving a homeless person atask in exchange for food.

It costs you nothing but timeand the difference it can maketo how you are feeling andhow they will feel isinvaluable.

Whenever you are feelingconsumed by the negativespiral that can grip us whenwe are facing difficult times -it's an opportunity to shift ourfocus. It's a time to dosomething different that willtake us away from our pain. A random act of kindness isan unconditional gesture thatis a gift you are givingsomeone else, that will makea difference to their day It doesnt have to be someoneyou know - it doesnt have tobe anything big. Just a simple act of kindness!

JM

RANDOM ACTS OF KINDNESS

Whatever kind of "family" youhave they also need ourfocussed time and energy sothey feel appreciated andvalued. Most often our families are theones we take for granted!They often feel neglected orrobbed of our time becausewe are working and justbusy.... The result is they feelneglected and disconnectedwhich ends up in harbouredresentment . Make time for your treasuredtribe so they feel your love,which makes them happy tobe part of your "family".

Family is not only by blood -it's also by LOVE! Noteveryone has a traditionalfamily, where they all cometogether and love each otherthrough thick and thin.Some people have a familyby blood, without the HEARTCONNECTION and some haveno family at all! Many of us have a beautifulfamlly that I call "Our Tribe"who love us like  family -through high tides and lowtides and are there forever!They grow with you;encourage you; appreciateyou and care for you! JM

FAMILY TIME

One of the departure points tocreating your Vision isknowing what you don't wantbased on the experiences youhave had. So replace what you don'twant with what you do want!It will shift your focus, changeyour energy and elevate youremotions and your mood. Dare to Dream - it's where theseeds of manifestationoriginate! When you nurturethem with laser focus andattention - your dreambecomes your reality!

To keep a positive outlook,we need to have hope! Oneof the keys that unlocks hopein us, is our dreams or a visionfor the life we want! The most productive use ofour time and energy indifficult times, is to think ofsomething to look forward to. We can do this by creating aVision Board and fill it with afocussed collage of imageswhich gives us something toturn to every day, and thatkeeps us travelling in thedirection of our dreams.

JM

DARE TO DREAM - YOUR VISION

To help overcome obstaclesproductively, it's important tohave HOPE. To find hope, weneed to be fully present.You cannot think clearly aboutgetting out of a rough currentin the ocean, if you arefocussing on the possibility ofdrowning. If you are flowingwith the current it is goingwash you to the shore! Often we waste preciousmoments worrying about thedestination and we lose out onthe journey. The gifts are inthe PRESENT moment!Today is the tomorrow youworried about yesterday!

In times of difficulty wesometimes find ourselves indistress or despair. It's oftenbecause we are worryingabout something thathappened in the past oranxious about what couldhappen in the future. We lookto gain back some control bytrying to predict the outcomeand this exacerbates ourstress. The only outcomethat's guaranteed is weexhaust our minds; build upnegative emotions whichdeplete our energy andcompromise our immunesystem. Endless distress will result in dis-ease!

JM

ACTIVATE HOPE FROM "HELL"

makes muscles tense up andaffect your digestionlowers your immunity leavingyour health at risk.

Take 10 long, slow, deepbreaths inHold to the count of 4Breathe out to the count of 6

A simple way to manage yourstress is to:

This slows the body down andrestores balance. Then you cantake the next step withimproved energy and betterclarity! Reflect on what stresses youand remember - stressing overwhat is not in your control, onlydepletes and depresses you!

interferes with memory,decision making, problemsolvingincreases blood pressureand cholesterolbreath becomes shallow

Stress is not an event or anexperience - it is our responseto it. Constant stressincreases the risk of illness -mentally, emotionally andphysically - hence it is calledthe silent killer! When we are in distress ittriggers our fight, flight orfreeze response, whichreleases the stress hormonecortisol. in our bodies..Ongoing stress elevates ourcortisol levels which::

JM

STRESSLESS

a place of fear (with negativeconsequences)a place of learning - beingmore responsive rather thanreactivea place of growth - which ismore expansive by being inthe present; being grateful;offering to be of service andhaving more compassion

It's also important to understand the place you are coming fromthat is driving your choice:

You only have one life - it's not adress rehearsal! So live yourlife and your truth fearlessly!

For every choice we makethere is a consequence -cause and effect! When we live out the choicesimposed on us by others - welive those consequences too!Choose wisely ensuring thatwhatever you choose is whatYOU are comfortable with! Your choice may not win youpopulatiry but it will bring youinner peace! Reflecting on the possibleoutcome of your choice helpsguide you in your choices. JM

CONSCIOUS CHOICES

What shifts have you made?How does that make you feelabout yourself?What do you want to workon?What is not working for youand you may need somesupport?Where will you find the helpand commit to it?

1.2.

3.

4.

5.

FINALLY - commit to yourselfto be your best version, ownyour impact so that when youlook back on your life, you arenot haunted by: " I wish I had..."or "I wonder what if....." but youcan say: AT LEAST I DID....."

a deep desire forsomething better thanwhere you currently are.commitment, andpersistance tenacity - if you slip up -just pick up where you leftoff and continue......

Reflection is your measure ofhow far you have come sinceyou began your 21 dayjourney. It's not a measure ofsuccess or failure - right orwrong - because yourevolution a journey not adestination. As long as weare growing and reaping thefruits of our learning, then theeffort is worthwhile. Itrequires :

JM

REFLECTIONS

If you would like to know moreor grow more, into who you canand want to be, connect with Jo: mail: jomarsh2020@gmail.comweb: www.jomarsh.co.zaInst: #jomarsh2020 "Change happens when thepain of where you areexceeds the pain ofchanging!" JM

Jo has a passion for enablingpeople to find true innerpeace and to inspire themthrough her own story, tosimplify the complexities that they encounter through theirlives. By equipping them withtools and skills, she leavesthem with a "can do" attitude;restored faith in themselves;;as well as courage andconfidence to face whateverthey might experience!Jo has learnt some tough yetvaluable lessons, that haveequipped her to navigatethrough the journey of "life".and her mission is " to pay itforward"! JM

ABOUT THE AUTHOR