During periods of significant change, physical distancing or living in restrictive environments:
- Create and follow a routine – go to sleep and awaken around similar times, eat meals same time, exercise same time, read a novel for 30 minutes at a particular time of day.
a. Why it works: The fewer “decisions” one needs to make during periods of stress, the more psychic energy is available to do what needs to be done.
b. By the way - - add a little “spice” to the routine. Eat with your non-dominant hand, run backwards for 20 yards, read 2 engrossing books consecutively.
- Challenge yourself to “stay in the present” with thoughts and behaviors.
a. Why it works: Most minds are geared to “fix things”, however It is difficult to change things in the past and the future holds so many possibilities that the mind can become overwhelmed trying to manage every possibility.
b. By the way - - doing what you can actually control increases self-esteem and self-effectance. Pick up that instrument you’ve not played for a long time.
- Think about someone else, and reach out to see how they are doing. Remember to listen to them before using the time to talk about yourself.
a. Why it works: Attending to another person brings you into the present, takes the focus off yourself and your worrying mind, and you get the wonderful benefit of experiencing worth because you are doing something positive with your personality and gifts.
b. By the way - - actually “writing” a letter to a friend and sending by mail may surprise you with its benefits.
- Take a nap, or at least sit down for a few minutes and do nothing.
a.Why it works: Under stress, one tendency is to rush around trying to do everything at once. It can be wonderful to discover that even when doing nothing, life goes on quite the way it did before.
b.By the way - - you may discover that by practicing “intentional” inactivity you find yourself activated to go do something productive.
- Assess your life and determine whether you have anything to be thankful for, despite the pain of dealing with your present circumstances. Write down what you come up with, and share your gratitude with someone else.
a. Why it works: Being grateful increases positive emotions and serves as a protective factor against getting trapped in negative emotions.
b. By the way - - you might put some of this into the letter you write to parent or friend.
- Ponder for a moment, what you most miss during this period in your life. Write them down.
a. Why it works: This is a wonderful time to think about what matters to you beyond the life you are living now. Knowing oneself and being committed to fulfilling personal passions gives direction and meaning to life.
b. By the way - - a time of self-reflection may result in your map for life.
- Get on line and find a playful joke to read and perhaps share each day (e.g. jokesoftheday.net).
a. Why it works: This one you’ve simply got to try - - for most people it’s very difficult to stress and laugh at the same time.
b. By the way - - your choice, laugh or cry.
- And specific to fears and anxiety related to COVID-19 -- attempt to verbalize/narrate to someone or write down, what you are actually afraid of or worried about. Then write down what you are going to do in order to decrease your fear or worry. If there is nothing you can do about the issue, practice mindfulness - - you’ve already acknowledged your fear, now accept that this is where you are focused, and then let it go and focus instead on things that you actually can control.
a. Why it works: Acknowledgment, acceptance, and discovering that making choices about what you focus on increases self-esteem and self-effectance, and results in better confidence and personal resilience.
b. By the way - - pay careful attention to how, what you are thinking about, makes you feel, and when you wish, select things that make you feel the way you want to feel.
- And if you try everything you can think of, and still struggle with how you are feeling and behaving - - reach out and ask to meet with a counselor in the counseling center.
a. Why it works: Therapy or counseling has been empirically shown to help a large number of people utilizing it, to feel better, more in control, and better able to appreciate the joys of living.
By the way - - the Counseling Center is open as always, and counselors will be happy to Zoom with you.