5 Simple Practices for Dealing with Upheaval

As a DC area career coach, I am feeling for the federal workforce and the rapid changes folks are facing.

Here are 5 quick tips to help with coping with upheaval.

1) Give your system time to grieve and process what's happened.

It's ok to not know what's going on right now or what you're going to do next. Any time we go through rapid change it is normal to need some time and space to work through it.

If you are a federal worker who has lost a job, please know that amongst many feelings you're likely feeling, one completely natural feeling is sadness. Try to name what you've lost and feel the loss.

Be gentle and patient with yourself. If you were just in a car wreck it would not be the time to run a 5k. The same applies here. You need time to heal.


2) Focus on soothing practices.

Now is the time for small moves, not huge ones. So do what you can incorporate things that are kind and soothing into your days. Maybe it's a bowl of soup, time to color, or a walk. Anything you can do to create safety and comfort in your day to day experience is a great idea right now.


3) Plug in to your people and to community.

Right now is a time to connect. Reach out for phone calls, coffees, and lunches. Share your experience and listen to others. Get the support that you need as you navigate the uncertainty and challenges that are happening.

I'll be hosting a supportive call on February 16 at 7 pm ET. (Details below.) Mark your calendar, come out, and plug in.

I would also really recommend plugging into a spiritual community as they are pros at helping people navigate through tough times. (And know there are all types of spiritual communities! So look for one that fits your belief system.)


4) Look for the bright spots.

When I was going through a divorce, my counselor in a divorce group I attended would ask us if there were any bright spot moments in our days.

We could all name them. Whether it was seeing a kid's baseball game or appreciating a beautiful moment in nature, there are good things that happen in any day, even in the most difficult of times. Look for those.


5) Take a break from the human created world.

If your system is getting overwhelmed from the inundation of news, then take a break from all our human created dramas. Get outside. See that the world is still turning. Try to find some peace and perspective in nature.