“In all chaos there is a cosmos, in all disorder a secret order.” – Carl Jung.
Life is undeniably full of unpredictability and chaos. From the moment we are born, emerging into a whirlwind of lights and sounds, disorder seems to follow us throughout our journey. Our ability to adapt and navigate through ever-changing circumstances depends on how well we respond to the chaos.
According to most Greek cosmologies, chaos was the very first element, the origin of everything.
It was the vast, incomprehensible void that existed at the dawn of time. However, it was more than just an empty space, as its name suggests in Ancient Greek. Chaos was personified as a female, representing the primal essence of the universe.
It was a mysterious realm of immense mass and energy, giving rise to much of what is potent (yet often negative and dark) in the world as depicted in later genealogies. Ovid, the esteemed Roman poet, viewed chaos not as a shapeless emptiness that birthed all things but rather as a formless, muddled, and disorganized mass.
This meaning of chaos was adopted by English speakers and eventually expanded into the word we now understand: one that signifies complete confusion or disorder. When we envision chaos, we imagine someone frantically rushing about with disheveled hair and disordered thoughts.
I like to perceive chaos as a lack of harmony and tranquility. However, within that disorder and confusion lies an opportunity for renewal and endless possibilities, akin to the abyss that the Greeks believed preceded the creation of the universe.
The 5-Step Map to Mindfulness
We need to acknowledge that chaos is subjective and depends on our individual interpretation. What one person perceives as “complete chaos” another person may view as a normal day. We all have different thresholds for chaotic environments.
The chaos experienced during a life-or-death combat situation, where every second matters, vastly differs from the chaos of a typical morning routine of getting the kids ready for school. However, it is important not to judge what overwhelms someone. The feelings of helplessness and being overwhelmed during life’s whirlwinds are unique to each person.
I can vividly recall the struggle of trying to find some sanity and calm while managing the madness of my young twin toddlers. Many times, it felt overwhelming, and I couldn’t help but imagine how challenging it must be for a single parent who is also juggling a full-time job.
How can you foster a sense of calm amid chaos in any situation life throws at you? Here are my suggestions to boost your ability to handle challenges and not just survive, but thrive.
NOTE: Many of these recommendations align with what I discuss on Emotional Resilience, but there are also some notable differences.
#1. Adjust Your Interpretation of Chaos with Mindfulness Practices
When you feel overwhelmed, and life becomes chaotic, it’s important to remember that your interpretation of the situation is what really matters. It’s all about whether you see it as overwhelming chaos or a challenge. How you perceive and interpret these situations will shape your attitude and perspective and ultimately determine how well you manage them.
Instead of thinking, “This is so overwhelming, I can’t handle it,” try saying to yourself, “This may feel overwhelming, but I believe I can overcome it.”
Implementing this recommendation can be tough, especially when you’re caught up in the heat of the moment and tend to adopt a negative perspective. However, this mindset shift offers the greatest benefits in dealing with unpredictable and even crazy circumstances. Again, what opportunities exist in the disorder for growth and learning?
You are the hero of your story- embrace it.
Remind yourself, “I am capable of achieving this, and there is nowhere else I would rather be than right here, right now.”
Like the previous suggestion, fate has led you to the current situation you find yourself in. You can choose to embrace it willingly or be dragged along reluctantly. You decide to rise to the challenge or be overwhelmed by the overwhelming circumstances.
Complaining will only exacerbate the situation. When chaos strikes, envision yourself as a mythical god or superhero equipped to confront the obstacles that come your way. Remember that what you are experiencing is just a small part of the larger fabric of life, impacting not only your existence but also the lives of others, even those you may not be aware of.
As Roman emperor Marcus Aurelius, who had to deal with war and a raging pandemic during his tenure on the throne, stated,
“There are two reasons for being content with whatever happens to you. The first is that it was meant just for you, prescribed for you, and preserved for you like a thread woven into your destiny from the very beginning. The second is that whatever happens to the individual contributes to the health, wholeness, and survival of the entire universe. You destroy the symmetry and continuity of the whole if you cut away even one part or remove a single cause. And that’s what you do, to the extent you’re able, every time you whine and complain- mutilate the whole by amputating the parts.”
#2. Solicit Help for Mindfulness Amid Chaos
If you’re feeling overwhelmed, take a moment to consider how you can seek assistance.
Perhaps a family member can give you a break, allowing you to recharge for a few hours. Is there a possibility of hiring someone to help with the tasks you’ve been neglecting at home or work?
Remember, asking for help is not a sign of weakness. Men particularly struggle with reaching out. If you find yourself in need of someone to talk to and gain coping skills, don’t hesitate to reach out to a therapist. There’s absolutely no shame in doing so. In fact, it’s a sign of self-awareness and strength.
And remember to reach out to family or friends for support. My friends, specifically, have been a source of strength for me during turbulent times.
#3. Gain Awareness of Your Breathing
When under stress, our breathing tends to become shallow. Instead of using our diaphragm, we start breathing from our throat. It’s important to take a few seconds to practice deep breathing.
Inhale for 4 seconds, hold for 4 seconds and exhale for 4 seconds. Repeat this exercise multiple times throughout the day.
Some individuals may claim that meditation or breathing exercises don’t work, but that’s because they are not consistently practicing them during calm times. Regularly incorporating deep breathing exercises into our daily routine dramatically enhances their effectiveness when we really need them.
It’s similar to trying to hit a 90-mile-per-hour fastball without consistent practice. Without proper preparation, the speed can quickly overwhelm us. However, we can become more adept at handling such challenges by practicing regularly.
The same principle applies to breathing exercises. Make it a habit to perform them daily. Put away your iPhone and focus on your breathing. I recall a Navy Seal mentioning that he used deep breathing techniques before his tours in Iraq. This practice offers significant benefits- use it!
#4. Train Accordingly
It would be unfair to expect a first-year medical student to perform an emergency operation with the expertise of a 20-year ER physician. That’s why training and experience are crucial for anyone encountering a chaotic situation.
When stress arises, we tend to rely on the level of training we have received. This understanding has been recognized since ancient times, as evidenced by this apt quote from Greek Lyric poet Archilochus,
“We don’t rise to the level of our expectations; we fall to the level of our training.”
As the head of the training department in my previous company, I often referred to the statement above. Being a former salesperson, I understood the immense importance of training for achieving success, particularly in unpredictable situations that may arise with customers. My wife and I also actively participated in numerous parenting classes to better implement effective techniques in raising our twins.
If you find yourself in such a predicament, it’s important to seek guidance from someone who has faced similar challenges before, through mentoring or coaching, or to undergo training specific to your situation.
#5. When in Doubt, Simplify
During times of turmoil, there are usually several urgent matters that demand attention, each appearing to be important. However, not all of them hold equal importance, so it is essential to prioritize what truly needs to be addressed first.
It is much simpler to handle three tasks compared to eight, for example. When faced with time constraints or limited resources, we are often compelled to simplify our approach.
At times, accomplishing just a few tasks is worthy of celebration.
As a leader, I would prioritize the truly critical tasks over those that are merely nice to have. When feeling overwhelmed, it is important to step back and laser-focus on what truly matters, directing our efforts toward those key areas.
The Chaos and Mindfulness Connection for Self-Improvement
Chaos comes in many forms and multiple places, both external and internal. However, it often arises from a lack of mindfulness. But remaining present and centered amidst the turbulence can be tricky, causing more chaos in a frustrating feedback loop.
External sources of chaos can include:
- Societal unrest
- Natural disaster
- Economic instability
- Interpersonal conflicts
- Unmet expectations
- Overwhelming responsibilities
Self-improvement means recognizing the role of internal and external dynamics. Left unchecked, the mind can become a breeding ground for chaotic, self-deprecating thoughts. Awareness of one’s mental state, emotions, and physical sensations can exacerbate chaos, leading to increased anxiety, stress, and overwhelm.
Embracing Mindfulness to Navigate Chaos
Modern life can overstimulate our senses, so embracing mindfulness is a powerful antidote. It is a natural means of reclaiming inner peace and emotional stability amid tumultuous situations, tension, and chaos.
According to the American Psychological Association (APA) and researchers at the University of Bath, mindfulness provides multiple measurable benefits, including stress reduction, pain relief, emotional control, improved cognitive function, more restful sleep, and boosted mood. Some people also reported decreased depression and anxiety symptoms and better relationships with loved ones.
Anchoring yourself in the present moment, putting things into perspective, and practicing breathing exercises can provide a profound sense of calm and clarity in chaos.
In the words of Jon Kabat-Zinn, a renowned mindfulness teacher and author, “You can’t stop the waves, but you can learn to surf.”
Rather than attempting to control the chaotic currents of existence, mindfulness invites us to surf the waves of uncertainty with grace and resilience. Through mindfulness, we learn to embrace chaos with a sense of calmness, finding peace amidst the turbulence of life’s ever-changing seas.
Conclusion
Chaos comes from internal and external forces – a complex dynamic that demands mindfulness to navigate with dignity and grace. Mindfulness is our guiding light in chaos, illuminating the path to tranquility amidst life’s ups and downs. Remember, we may not be able to control the waves, but we can learn to surf them.
