Source: Unsplash by Cacquie Nasciemento
I recently had a session with a client who was struggling with an anxiety disorder. When I asked him the standard question, “How are you doing?” he responded with a big smile. “I’m doing great. I’m using all my new skills and living in my own bubble of happiness.” I smiled back and said that’s what we all need: our own happiness. I couldn’t help but think of it as a bubble of happiness.
In today’s world, where chaos seems to be the order of the day, finding a little happiness can feel like an uphill battle. The news is full of discouraging and divisive articles, social media frequently showcases excessive drama, and daily stressors can add up quickly. But even in the midst of chaos, it’s possible to create your own happiness bubble, a safe place where you can experience peace regardless of what’s going on in the world. Here’s how to carve out and maintain your own oasis of spiritual well-being.
Create a personal sanctuary. Designate a space in your home as your personal sanctuary. It could be a cozy corner with a comfortable chair, a room filled with your favorite books, or even a place in your garden. Fill this space with calming and fun things like plants, art, and soft lighting. This physical space serves as a place of refuge when the outside world becomes overwhelming. I also believe that everyone should have a safe space within themselves that they can escape to when physical space is not available. Create an image in your mind of a safe place, a field of flowers, the top of a mountain, your favorite room, etc., and imagine yourself sitting there quietly and peacefully until that feeling takes root in your body. Create as much detail in the space as possible until it’s so vivid that it feels like you’re actually there. When you do this often, you begin to build neural pathways that connect calm emotions to the imaginary space of your mind. And as soon as you go there in your mind, a sense of calm will immediately begin to activate in your body. The great thing about a psychologically safe space is that you can go there even in a room full of people. Limit your exposure to negativity. It’s important to stay informed, but constant exposure to negative news can take a toll on your sense of well-being. Set boundaries for media consumption. Limit the time you spend watching the news or scrolling through social media. Instead, look for uplifting content that inspires and motivates you. Redirect your attention. You can only experience what you pay attention to. If you’re not paying attention to something, it has little emotional impact. When you’re thinking about something that’s producing negative emotions, realize that you have the option of redirecting your attention to something better. When you decide to do this intentionally and choose healthy alternatives, you are actively controlling your emotions. This is different from simply distracting yourself in an attempt to control your mood. If you’re fixated on a theme you don’t want and your mind keeps returning to it, try going out and doing something different to change your environment. Immersing yourself in activities that require concentration is a good way to distract your thoughts from painful subjects. Foster healthy relationships. Just because you’re in your own bubble doesn’t mean you have to isolate yourself. Relationships in some form are important to our well-being. Intentionally surround yourself with supportive, positive people who uplift you. Choose activities that create connections and have meaningful conversations. Movies and TV can be relaxing, but they don’t deepen your bond. Also, try making it a habit to express your gratitude to your loved ones. Most people tend to underestimate their worth to others, so hearing others say how much they mean to you can be very relatable. It’s important to know that you don’t need a lot of friends and family to be happy; a few high-quality relationships can provide good emotional support and a sense of belonging. On the other hand, if there is someone in your life who seems to be constantly dragging you down with their unhappiness or negative emotions, don’t be afraid to create space for yourself and limit your contact. Participate in mindful activities. Mindfulness is a powerful tool for maintaining a sense of well-being. Activities such as meditation, yoga, and deep breathing exercises increase your ability to be mindful. These habits will help you stay grounded in the present moment and reduce anxiety. Additionally, hobbies that keep you engaged in a flow state, such as painting, gardening, or playing an instrument, can serve as a form of active meditation. Prioritize self-care. Taking care of yourself is essential to maintaining a positive mental state. Get enough sleep, eat nutritious food, and exercise regularly. Self-care also means taking time to do things you love, like reading, taking a long bath, or simply relaxing with a good movie. Prioritizing self-care will replenish your energy and improve your overall health. Practice kindness. Acts of kindness, big or small, create positive ripples. Helping others not only benefits them, but also increases your own happiness. Volunteer your time, lend a hand to a neighbor, or say a kind word to a stranger. These acts foster a sense of community and remind us of the good in the world. Stay flexible and adaptable. Life is unpredictable and rigidity can lead to frustration. It helps you incorporate flexibility and adaptability as part of your wellbeing strategy. When you face challenges, try to see them as opportunities for growth rather than obstacles. This mindset shift allows you to be resilient and navigate life’s ups and downs with grace. This becomes easier when you let go of an “all or nothing” or perfectionist mindset. If we can accept that it’s okay to be imperfect and acknowledge that making mistakes is part of being human, this self-compassion can help us overcome the unrealistic expectations that can drag us down. You will be freed from rigid thinking and develop a gentler and gentler approach to life.
Finding your own happiness bubble isn’t about running away from reality, it’s about learning how to be resilient and still feel joy in a world over which we have little control. By cultivating a positive mindset, reducing exposure to negativity, nurturing relationships, and prioritizing self-care, you can build a peaceful, positive personal space around yourself that helps you cope with difficult situations. You can experience spiritual well-being even below. By doing so, you will be able to withstand life’s upheavals more effectively.
