I look down, and my feet are planted on the ground. It reminds me of when I was in a yoga class, and the instructor said to ensure all four corners of the feet are on the floor. I am steadfast in still waters. The landscape around me is hazy as if I’m protected by an invisible shield. Everything is tranquil, and I am calm. It stays like this for a few more minutes, peaceful and quiet.
My world suddenly changes. Violently, I am shaken, and my head spins. The still waters become a tsunami, and there is no place for me to run as my feet are planted on the floor. My mind is full, a constant barrage of chatter and noise. I hear my voice loudly and relentlessly with many different permeations of “What if”, “I should”, and “Why me?”. I am beginning to drown from the overwhelming voice and have nowhere to hide. As I open my eyes to try and steady myself, I notice small silver flecks within the waves crashing around me. I am fascinated by them and want to grab each one. I clasp one tightly, triggering the thought in my head to say, “I am so worried about work”. I realise the silver flecks are my thoughts, worries, expectations, and burdens activated once I touch them. I start to panic, and then I remember to breathe.
I breathe. I take a long, deep breath in and a long exhale out. I close my head and tune out my thoughts each time a silver fleck touches my skin. Slowly, the waves slow and ebb. The waters once again become calm. I take a long breath again. I open my eyes. My thoughts are reflected in the snowy white floor I am standing on. I am unwavering in my world and understand that even if someone shakes my world, I can remain calm. I do not need to engage with the thoughts; I can wait until everything settles around me.
This is how I imagine it would feel to be inside my snow globe. I have noticed this metaphor appearing in my coaching sessions and professional supervision, so I figured it might be an interesting concept to explore further.
In psychology, we talk about the snow globe effect – that there is so much going on in someone's life, like when a snow globe is all shaken up (I am sure you are aware of the snow globe, now considered a winter decoration, but originated in the 1950’s as a tourist souvenir!). The snow is all the stressors we feel are being done to us. In my workshops, I describe stress as external. Stressors can be categorised into the following:
Physical stress – such as late nights, feeling physically unwell, eating unhealthily, smoking or drinking too much alcohol.
Emotional stress – the relationships we have with people in our lives, both at home and at work, and the relationship we have with the most important person, ourselves.
Environmental stress – our community, our home, and our workplace.
Acute life events – bereavement, having a baby or adoption, a relationship breakdown, getting married, and moving home, are all examples.
Chronic stress – financial debt, chronic physical illness, or addiction.
The snow could symbolise our anxious thoughts and cognitive distortions, worrying about the future or the past - rarely do we worry about the present. Sometimes, we find the snow combines the two—stress and anxiety. We rush around trying to fix things and get caught up in all the distractions. We feel like we cannot move because we are overwhelmed or panicked.
If we did not engage with the stressors or anxious thoughts, we could wait for everything around us to settle before deciding how we feel or act – sometimes, there is no action we can take if factors are out of our control. This aligns with the interesting natural phenomenon inside snow globes that no one would notice unless you pay close attention. When a globe is shaken, its snow particles get dispersed throughout the liquid, moving like a random haze in different directions and speeds. Eventually, they slow down and begin their descent to the bottom. Life in the snow globe returns to normal, and equilibrium is restored.
It is fascinating that the time it takes for the snow to settle depends on the interaction between the fluid and the particles. Suppose the snowflake particles interact with one another via strong, attractive forces, e.g., by bonding together. In that case, they reach a calm, settled state faster than the single particles that go alone. This is also a brilliant metaphor for humans - to get to our equilibrium, we may get there quicker by asking for help and support.
Being steadfast in our snow globe can be akin to resilience and remaining stoic, while the environment around us may feel like it is losing its mind or out of control. As someone who has ADHD (hyperactivity and impulsivity type), I identify with being distracted by all these sparkly bits of snow that are whooshing around me. I must not tend to every snowflake that comes by me.
Another way to look at the snow globe is to see that, at times, we may be the ones who need to shake it ourselves. To create disruption around us, create a new perspective, or become uncomfortable by changing the environment. It can be life-changing to create such radical change, no matter how big or small it appears to others looking through the glass of our snow globe. This is our world, and we are free to do with it as we choose. This is us taking control of our lives and creating changes or challenges that we welcome.
If the idea of the snow globe effect has you thinking, how does this apply to me? Here are seven journal prompts to reflect on your snow globe.
How do I cope with stress, and what tools do I utilise when life becomes stressful? How effective are these tools?
What do I need to let go of in my life and accept is out of my control?
How would I describe my resilience right now?
What snow distracts me in my life and serves no purpose? How could I remove or ignore the distractions?
What feelings or emotions arise if I take action to shake my snow globe?
When was the last time I radically changed a part of my life? How did that go for me?
How could I shake my globe over the next six months of the year? How would I begin this, and what support may I need?
I hope you find these useful reflective prompts, whether you journal, sit and ponder, or discuss with a friend, coach, or colleague. I would love to know how you get on.
Until next week, I hope you have a peaceful weekend and enjoy the sunshine if you are in the UK - it is wonderful not to see rain for once!
Coops x