This Is A Challenging Time
Right now there is so much fear, anxiety, and isolation in our communities and across the globe. There is fear of not having enough food or supplies (I hope everyone can find toilet paper now), fear for yourself or loved ones getting the virus, and anxiety over not having enough economically. Some people are trying to work from home while taking care of kids, and dealing with feelings of overwhelm and worry for not being able to complete everything. Some people have been laid off or cut back from their jobs due to the economic recession and don’t know how they are going to pay their bills. Almost everyone is dealing with some degree of social isolation.
Here are 4 tips to help you get through the quarantine:
1) Move Your Body
Physical activity helps emotion, including anxiety and fear, move through your body and get released instead of getting stuck. Take a few minutes to do yoga or stretch, go for a walk or run, or chase your kids around pretending to be a monster. Getting outside in nature to move helps even more. It helps ground you and has been shown to have immune boosting capabilities (we could all use those right now!)
2) Focus On The Present Moment
Our minds can get carried away with fear and worry of the future, or sadness and regret of the past. One way to combat feeling overwhelmed is to focus on the present moment. What are you experiencing RIGHT NOW? What are you doing RIGHT NOW? Notice what is happening in your body, and what is going on around you. That will help you to stay grounded.
3) Take Deep Breaths With A Longer Outbreath
Taking slow deep breaths with a longer exhale helps calm your body and mind. It signals your brain that you are okay – that you don’t need to fight, flee, or shut down. Try this: count your inhales and your exhales – at least 3 seconds to breathe in and 5 seconds to breath out. The length of your breath may become longer as you become more relaxed. Feel the inhalation and exhalation in your body. Notice your stomach, ribs, and chest rise and fall with each breath.
4) Find Gratitude
It may seem contrived and difficult at this time, but the key to getting through this challenging time while sustaining your mental health is to find gratitude. In this moment, practice by naming 5 things you are grateful for. Maybe you get to be home with your loved ones or you still have an income. Maybe you have enough food and supplies at this moment and are healthy. Maybe you are able to go for a walk and feel the sun on your face or you get to speak with a friend. Despite the challenges, there are many things to be grateful for.
If you can find and feel gratitude, the anxiety and worry will quiet, if only for a moment. And that is all life is made of – moments.
For More Support…
If you or a loved one needs support in getting through this challenging time, I invite you to contact me for a complimentary consultation to ask questions and discuss your situation, needs, and goals. I am currently offering family therapy through video conferencing for Colorado residents.