Well being and self-care during a Pandemic
I have written several articles related to the pandemic and how it is impacting our lives. I wanted to write one more to share the interventions I have been finding useful with not only my clients but also myself during the Pandemic. Many of us have faced unprecedented stressors over this past year and have struggled to cope and maintain balance in life. Here is what I have found helpful to find balance and cope.
One of the most effective interventions I have found in helping many of my clients cope is to develop a daily schedule. Whether you have found yourself newly unemployed, working from home for the first time, or you are one of our amazing essential employees, having a regular schedule can help you to find balance, as well as to incorporate any wellness goals you might have for yourself. Whether it is losing the quarantine 15 or adding more activity into your day, developing a schedule can help you meet your goals and find more balance. If you need help developing a schedule, start with the ideal time you want to wake up and work from there. Think about any activities you would like to add in to your day and add them in. I usually try and develop an hour by hour schedule focusing most of my attention on the evening hours when we might be more susceptible to fall into unhealthy habits such as overeating and substance abuse. I like to make all of my schedules flexible to account for any unexpected changes. I usually walk my clients through their day and identify what they need to accomplish as well as what they would like to add in.
The next intervention I recommend to help you cope with life in a pandemic is to incorporate some form of mindfulness or meditation into your daily routine. The amazing thing about mindfulness is that you can do it anywhere, anytime. Mindfulness is about learning to be present in the moment. This helps us to let go of depression over the past or anxiety about the future. Many of us are very anxious about the future, whether it is because we have recently lost or job, are struggling to pay bills, are worried about how much longer this pandemic will go on, or worrying about you or a family member getting sick, there is plenty to be anxious about. Mindfulness can mean yoga or meditation, it can also be just engaging in one of your daily activities mindfully. Whether that means sipping a cup of coffee and taking the time to notice the flavor, temperature, and other sensations, or going for a walk and engaging all of your senses into truly being in the moment, there are so many ways to work on being mindful. There is also mindful breathing and guided imagery. I know many of us are struggling with multitasking or trying to balance many aspects of our life. Mindfulness can help you restore this balance and find more peace and calm. There are also many applications and you tube channels dedicated to mindfulness and meditation that can help you add this to your daily routine.
Another intervention I find helpful is to explore new hobbies and interests. I have seen many people explore baking or cooking. However, be careful if you have any history or tendencies towards disordered eating as too much focus on food can lead to relapse. Other hobbies to explore can include art, drawing, music, journaling, or learning about any topics that interest you. Many of us have found it easy to slip into binge watching TV as a way to escape the boredom, but isn’t now the perfect time to develop and explore new interests? I have personally used this time to perfect the art of blogging. Feel free to let me know how it is going…
Finding ways to incorporate exercise into your daily routine is another way to enhance mental and physical well being, especially in pandemic times when we are so limited on what we can do. I am personally a fan of running and have found it so helpful as an outlet during these stressful times. Since I am the mom to three little ones, you can often find me pushing the stroller and grinning, enjoying some much needed quiet time as the stroller has a definite calming effect on my little ones. You might also see a barefoot toddler or two running along side me. If running is not your thing, try walking or yoga. These are also great activities to get little ones involved in to start a lifelong habit of exercise. Go for a family walk after dinner or try out a new yoga video on YouTube (I swear I am not a paid by YouTube).
Another very important intervention to help with well being during the pandemic is to work on compassion. Work on being more compassionate towards yourself, as well as others. We are all struggling in different ways. Be aware of your own internal dialogue. Is it harsh or critical? Work on being more kind by thinking of how your best friend or cherished family member might respond to what you are struggling with. Realize that you have no idea what burdens others might be struggling with. So, if you are out and someone is rude to you or making a poor life choice, try not to judge them to harshly. Either keep it moving or wish them well (while maintaining a safe distance of course). We can create more positive emotions for ourselves and others by contributing in a positive way to others. Whether that means paying it forward by paying for someone else’s food in the drive thru or giving someone a compliment, small efforts can make a big difference.
Another important intervention to help you cope during the Pandemic is to build up your support system. While you might not be able to see friends and family in person, make sure you are reaching out to you
Finally, the most important intervention to help you cope in the Pandemic is to recognize if you need more help and reach out. If you are feeling overwhelmed with anxiety and depression and it is effecting your ability to participate in your daily activities, it is time to seek help. If you are in Florida and looking for a direct therapy approach, you can reach out to me personally. If you are in another state or country, Psychology Today can be a great resource to find a therapist in your area.
