Bursting the bubble

consistently releasing and recalibrating stress

Photo by Raspopova Marina on Unsplash

Lately I’ve been stressed.

Life feels extra heavy for all of us lately, right? Between what the heck is coming jitters, global uncertainty, and just... gestures broadly at everything... we could all use some creative ways to deal with our frazzled thoughts.

Despite my routine of rituals, ambulando’ing, social fitness and even yanking out the PFAK repeatedly, I've found myself needing extra help in the anxiety management department.

It was during one of these moments I stumbled upon a simple exercise that changed my perspective: visualizing my worries as bubbles.

Long time readers know we love THE BUBBLE around here using it as a safe space in our lives for years. This use of The Bubble is different and yet, for me, turned out to be equally as powerful.

Imagine each worry as a bubble. Maybe it's a bubble of "What if there are big changes and shifts to come?" or "Is my job secure in this economy?" The beauty of bubbles is that they're see-through (just like how our fears look less scary when we examine them), and here's the fun part: they're poppable!

Why does this silly-sounding technique work? A few reasons:

Externalization

Separating worries from ourselves promotes a balanced perspective

Impermanence

Bubbles, like worries, are temporary

Mindfulness

Visualization keeps us grounded in present moment

Catharsis

Popping the bubble symbolizes intentional release of tension/anxiety

I know this sounds bananapants (my word for the current craziness so as never to use the word crazy) yet in times like these, when uncertainty seems to be the only certainty, sometimes the quirkiest mindset tools are what we need.

4 Ways to Teach Ourselves to Burst the Bubble

💥 Create a worry journal

Before visualizing, write down your worries in a journal then imagine each written concern floating into a bubble. This two-step process can help clarify thoughts and make the visualization more specific and effective.

💥 Practice Daily Visualization:

Set aside 5-10 minutes each day to visualize all the day’s worries in bubbles. The more we practice, the more natural the technique becomes.

As we create the bubble of worries, it becomes a tangible representation of the temporary nature of problems in general. Like bubbles, worries really are for the most part transient. Recognizing this fosters resilience and a healthier perspective on whats causing our distress.

The metaphorical act of popping the bubble signifies a conscious decision to acknowledge and release these weight of these concerns.

💥 Incorporate Breathing Exercises:

Pair the bubble-visualization with deep breathing. As you imagine the bubble, inhale deeply. When you're ready to pop it, exhale forcefully. This combination enhances the sense of release and relaxation.

💥 Use Physical Props:

Some start with actual bubbles to make the process tangible (It’s me. I’m *some*). Blow bubbles, associate each with a worry, then pop! them physically.

I cannot emphasize enough how I laughed at the concept of this and how v e r y satisfying it was. The popping reminded me of the impermanence of everything including my worries and signified, as I did it, a decision to overcome these concerns.

I get it. You may be reading this thinking "Really? BUBBLES are going to solve my existential dread?" Trust me, I had the same eye-roll moment yet sometimes the most ridiculous-sounding solutions are exactly what our overstimulated brains need.

And really, what's the worst that could happen?

In today’s world spending 5 minutes imagining bubbles just might be the most reasonable thing we do all day.