Coronavirus Archives - Serene Shift

Going Back to Work After Coronavirus Lockdown: 5 Ways to Thrive

sereneshift — Mon, 01 Jun 2020 20:25:08 +0000

Going Back to Work After Coronavirus Lockdown: 5 Ways to Thrive

As shelter-in-place orders relax and people start returning to work and everyday life, we’re finally saying goodbye to cabin fever. But COVID-19 isn’t gone, leaving many of us with questions while going back to work or searching for a new job:

Is it safe to go back to work?
What things should we take into consideration when going back to work or looking for a new job?
How can we manage anxiety, stress, overwhelm, or rejection when returning to work or searching for a new job?

Below, I’m sharing 5 strategies to help you and your family stay well and thrive during this period of transition.

1. Accept that things may be different

While being able to go back to work can be a reassuring sign of improvement for both your life and the economy, it also doesn’t mean that everything will be perfect as soon as you walk in the office doors.

You may still be anxious about personal issues (the risk of getting sick, financial troubles, finding childcare, etc.), overwhelmed about being in close quarters with others after months of social isolation, less enthused than before about work, or missing coworkers who have been laid off.

To combat these negative feelings, try to remind yourself that change is a natural part of life. More than that, change can be great: getting outside of your comfort zone often leads to exciting opportunities and a new appreciation for aspects of life you previously overlooked, such as the ability to catch up with coworkers in person.

Your new work routine (or even your job itself) may not be exactly the same as before coronavirus, but recognizing that change can be positive–and that you have the ability to adapt to anything that comes your way–may soothe some anxiety about returning to work.

2. Develop resilience

In “Coronavirus: 5 Hidden Positives the Media Doesn’t Talk About,” I explain how important developing resilience–the ability to get through difficult circumstances–is during coronavirus. Resilience can help us stay mentally healthy and ward off negative feelings like anxiety, isolation, and depression.

Fortunately, resilience is a skill that anyone can develop. If you’ve lost a job or are going through financial difficulties, use the following tips to dust yourself off and push through what feels like a hopeless situation. You can come out on the other side stronger than before.

Embrace change.
Know that hope isn’t lost. You’ve made it through hardships before and you’ll do it again, so it’s best not to focus on the negative.
Practice optimism. Reflect on your skills and achievements, allowing yourself to feel confident about your past successes and those you can accomplish in a future job with those same traits.
Understand yourself and your needs. Practice self-care.
Look at what is causing you worry and stress, and then tackle those things. For example, if you’re worried about your health, take action to stay healthy–eat healthy foods, exercise regularly, and sleep enough. This could assuage your worries and leave your mind calmer.
Lean on your support network.
List achievable goals and break them down into actionable steps. These may be personal or work objectives. Setting realistic goals leads to progress and keeps your spirits up, which encourages further excitement about the future.

3. Work where you’re comfortable

Being able to go into work again can’t come soon enough for some, but others are understandably still wary about venturing into public due to health concerns.

Assess how comfortable you are with physically going into a workplace. What specific worries do you have about rejoining the workspace? Has your company (or the companies you’re applying to) put sufficient improvements in place to protect employees as much as possible?

If you’re not comfortable with your current employer’s response, speak with your manager or HR department about other arrangements. If you’re applying to a new role, speak to your recruitment contact about what preparations the company has put in place.

Don’t be afraid to have a discussion about flexible working arrangements, especially if you are immunocompromised or have close family members who are at risk. It never hurts to ask about working shifts that avoid high-traffic office hours or working from home. If you do end up working from home, use tip #4 to set yourself up for success.

4. Set boundaries between home and work

While working remotely can minimize the health worries of being among a large group of coworkers, it provides its own unique challenges. The two biggest issues people come to me about are:

The blurring between work time and home time
Feelings of isolation.

Without an option to physically leave the office at the end of the day, many of us tend to put in longer hours and feel like we’re constantly “on.” To combat this and protect your mental health, establish boundaries.

For example, try an “office hours” schedule with built-in breaks, a lunch hour, and a specific time to clock out. A good routine will ward off burnout. Along the same lines, blocking off 15 minutes to transition from the job mindset to a home mindset at the end of the workday can also smooth your mental shift towards relaxation time.

Think about it as time you’d normally spend driving home and decompressing from the day. Incorporate relaxing activities that typically help you separate yourself from work, such as listening to music or taking a rejuvenating walk.

5. Reach out for support

As coronavirus lockdown relaxes, it’s important to recognize that this is still a chaotic time and you may need extra support. If you need help getting through these uniquely challenging times, I’m available for virtual telehealth sessions using Zoom to discuss:

Anxiety
Fear
Overwhelm (lack of consistent schedule)
Panic disorders
Social isolation and loneliness
Depression
Insomnia
Parenting challenges
And more

I offer flexible scheduling to fit your needs. Please schedule your virtual telehealth appointment with me today.

The post Going Back to Work After Coronavirus Lockdown: 5 Ways to Thrive appeared first on Serene Shift.

Forget Homeschooling, It’s More Important to Keep Kids Mentally Healthy

sereneshift — Wed, 20 May 2020 23:30:14 +0000

Forget Homeschooling, It’s More Important to Keep Kids Mentally Healthy

In these strange times, many of us have new family priorities and responsibilities. These might include working from home while homeschooling the children, taking care of parents or elderly relatives, and helping kids adjust to new, chaotic surroundings or respond to the death of a loved one.

It’s tough to know what to prioritize and how.

I understand that and am here to tell you that right now, it’s more important to keep kids mentally healthy than to homeschool them — and it’s more important for parents to stay sane than to try to do everything “right.”

Why is homeschooling so tough right now?

Homeschooling is usually a carefully planned choice made by parents who have the time, skills, and resources to make it work in the long-term. After all, developing and implementing an age-appropriate curriculum requires a significant time commitment.

During this global emergency, many of us parents have had homeschooling thrust upon us, on top of working and tackling more financial and household responsibilities than ever.

Not surprisingly, we’ve found out just how difficult it is to make this arrangement work. Younger children can find formal learning challenges even at the best of times, but particularly when they are away from the structured school environment and without the company of their peers.

Add the fact that we are living in highly unusual circumstances, separated from friends and family, and it’s no wonder that children may be resisting our efforts to engage with anything academic!

Parents, meanwhile, may be dealing with a lack of support from their children’s schools and/or a huge amount of homeschooling work that seems impossible to complete. Many parents report feeling anxious when they see an email or text message arrive from their child’s school.

How to address homeschooling challenges

If you and/or your children find homeschooling too stressful or anxiety-inducing, protect your mental health by ignoring or unsubscribing from communications until you feel calmer and more equipped to deal with them.

It may also be helpful to call your child’s teacher, if he or she is available, and let them know that identifying one or two key tasks per week would be more useful than a neverending stream of suggestions.

Remember that any work is not compulsory and your child will not be penalized if it isn’t done. The best way to approach anything sent by your children’s schools is to consider it a resource to leverage as you please, rather than the ticking time bomb of stress-producing homework.

Consider these less stressful homeschooling alternatives

Textbooks aren’t the only way to learn during coronavirus lockdown. There are many creative activities that provide great learning for kids, without binding them to traditional educational methods.

Creative activities are equally valuable for developing existing skills along with acquiring new ones, and the following activities are perfect for young children:

Drawing, coloring, and painting
Modeling with dough or clay
Reading together
Singing (particularly nursery rhymes)
Counting (whether this is beads and blocks or butterflies!)
Water or sand play
Den building

For older children, try these learning activities:

Brain puzzles like Sudoku, crosswords, and word searches
Free reading — feel free to move away from curriculum and let them choose their own materials
Online learning for kids, such as spelling or math apps
Jigsaw puzzles
Playing musical instruments or instructional video games
Baking and cooking
Planting a vegetable garden
Building with Legos
Listening to TED Talks
Researching topics online and presenting findings as a talk or powerpoint
Writing emails to family and friends
Watching educational and age-appropriate YouTube videos

Just remember that children need downtime to relax and recharge between meaningful activities. What this looks like depends on the needs of the individual child, but might include calling friends or family members, watching their favorite TV shows, playing games, reading, running in the garden, or playing with toys.

It’s also important that amidst the chaos, we find a few quiet moments with our children. Read, hug, or watch a movie. Talking to kids openly and honestly about the current situation, and the fact that even adults are trying to come to terms with these uncertain times, is the best way to help them manage overwhelming feelings.

A good rule of thumb is to listen first and talk second, letting your children lead the way with conversations about coronavirus and mental health.

How to build a routine that doesn’t revolve around homeschooling

Under any circumstances, children thrive with a good routine. Now more than ever, predictability is important in helping your child feel safe and secure.

Try to get up, do your morning routine, and eat breakfast at the same time. Build a couple of meaningful activities into your day and allow plenty of time for daily exercise, free play, and relaxation. Stick to your child’s usual bath and bedtime routine — getting enough sleep is vital.

You can also help protect your child’s mental health by ensuring that they eat a reasonably balanced diet that’s low in sugar and high in vegetables and whole grains, with lots of healthy snacks. Also feel free to indulge with sugary treats every once in a while.

Focus on your biggest responsibility

Right now, our job as parents must include showing our children how to manage anxiety in a healthy way. Anxiety is a recurring part of life and this is the perfect opportunity to teach children how to cope with it and respond with strength.

We can do this by being in the moment and staying adaptive to an ever-changing environment. Focus on what you have control over in the here and now, like the physical sensations in your body. Build awareness of how you feel in the present moment instead of thinking what might come to be in the future. Teach your child these strategies as well.

Also, help your child identify his or her worst fear. Get specific. Gaining clarity over exactly what we fear most oftentimes expands our acceptance and brings a sense of calm — we think “Hey, I can handle that.” This can lead to inner resilience and strength.

If children are struggling with anxiety, depression, isolation, eating disorders, or other negative behaviors, arrange for them to speak to a professional.

Lastly, it’s important to schedule time out for ourselves wherever possible. When we’re feeling calm and relaxed, it’s easier to keep our anxieties about homeschooling and parenting in perspective.

Tip: Check out these 9 self-care tips to beat isolation and loneliness.

Go easy on yourself and enjoy being a parent

Coping with the COVID-19 outbreak is a huge challenge, and we’re all anxious about the impact of the crisis on our children’s education and future prospects.

Instead of allowing our worries about homeschooling to spiral out of control, pursuing unrealistic targets and berating ourselves when we fail to meet them, we can focus on what can be done in the here and now to protect our own and our children’s mental health.

If you need help navigating these tough times and dealing with parenting challenges, relationship issues, depression, overwhelm, fear, anxiety, or similar issues, please schedule a virtual telehealth appointment with me.

I am offering a sliding scale for anyone who needs assistance.

The post Forget Homeschooling, It’s More Important to Keep Kids Mentally Healthy appeared first on Serene Shift.

Coronavirus: 5 Hidden Positives the Media Doesn’t Talk About

sereneshift — Sat, 02 May 2020 00:53:30 +0000

Coronavirus: 5 Hidden Positives the Media Doesn’t Talk About

There’s no denying that times are tough. The COVID-19 outbreak has affected each of us emotionally, financially, and physically, with drowning media coverage continuously reporting negative news. It’s easy to lose sight of the positive parts of life.

In fact, as humans we are programmed to exaggerate external threats and danger. Although this kept us safe during our hunter-gatherer days, it’s not a particularly healthy behavior during a pandemic–it just leads to the global panic and anxiety that we’ve seen recently.

This is an opportunity for us to enhance our lives in a much more meaningful way, bringing good lessons with us as we emerge from this dark phase into a different and possibly better world. When there is a crisis, there is always space for a new light to shine through.

Let’s pause and take a moment to examine some of the good things that can arise during hard times. Below are just a few of the hidden positives about the coronavirus crisis that the media isn’t talking about.

1. Learning that some of the best things in life are free

During a crisis, our attention often gets redirected toward things we typically take for granted. When people have asthma, they may feel more grateful for breathing air into their lungs. Struggling with diabetes can provide an opportunity to shift our focus to appreciate eating healthy food that allows our bodies to feel balanced and energized. Someone with a broken arm may notice better movement in their shoulders.

Likewise, instead of dwelling on what we’ve lost during the coronavirus outbreak, many of us are finding new sources of fulfillment. It’s not that we don’t miss our “old” lives–of course we all do. But we’re also discovering simple pleasures that enrich daily life and don’t cost much.

My friends who loved eating out, going on exotic vacations, and visiting the gym daily before the coronavirus outbreak are now taking exploratory walks around their neighborhoods, learning to draw, and studying another language.

People all over the world are joining home workout groups online, where they encourage each other and share their progress. Virtual book clubs are on the rise and Joe Wicks, the now famous P.E. teacher, is leading free online exercise classes for kids.

Once lockdown is over, we may find that spending money is no longer our go-to when we’re looking for a fun way to fill the hours. Simply spending time together, pursuing a new hobby, or enjoying the great outdoors may be enough.

2. Expanding resilience and inner strength

Though many of us are experiencing unprecedented levels of anxiety and uncertainty, we’re also coping admirably under very difficult circumstances, drawing on strength and resilience we didn’t know we had.

Families are making do with less, finding creative ways to use what’s in their pantries and around the house to stay fed and entertained. Spouses and partners are finding ways to work through relationship challenges in close quarters, even strengthening their bond during these tough times.

Recently unemployed professionals are fighting through the anxiety and uncertainty every day, continuing to have hope for the future. Many of us are also taking time for ourselves–something that often gets relegated to the bottom of the to-do list in “normal” times.

Although we didn’t ask for this situation, we can get through it stronger than ever. Let’s focus on building up our reserves by practicing great self care, rather than allowing them to be depleted by a constantly evolving situation that brings new stresses on a daily basis.

We can take advantage of having a little more downtime than usual by learning to practice mindfulness and meditation, calming and centering techniques that can be built into our daily lives to help us face uncertainty with greater resilience.

It’s also important to practice greater self-compassion as we navigate this difficult time, and allow ourselves to feel a range of often conflicting emotions without judgment.

3. Really connecting with others

Instead of destroying or diminishing the bonds between separated loved ones, the COVID-19 outbreak has strengthened friendships and family ties, with many of us making more effort than ever before to stay in touch with those we usually depend on… and not just via social media and email, but by picking up the phone to hear their voice or see their face.

We’re appreciating our loved ones better than ever, remembering how much we need their practical and emotional support. Many of us are also making new connections during the crisis, through helping elderly and vulnerable neighbors, using social media to network for employment opportunities, and forming online support groups to share knowledge around issues like homeschooling.

Examples of kindness and generosity are evident on all social media platforms, with strangers helping each other track down job opportunities and supporting each other with motivational words.

These new friendships will outlast the current crisis and make us more attentive to the needs of those who live around us. We may also find it easier to ask for help when we need it in the future.

4. Taking a break from busy

Waking up without an action-packed to do list each day can be an unusual and challenging experience. We’re so accustomed to filling every waking moment with frantic activity that an abundance of downtime can feel foreign. Given a little time to adjust, it can also feel fantastic!

We are finally slowing down. Over-productivity, over-consumption, over-working, addiction, living in the past or future, trying to complete your entire to-do list–these are all imbalances COVID-19 can help us overcome.

I’ve heard from several parents who are enjoying a break from their fast-paced daily routine of working, helping with homework, chauffeuring kids to activities, getting ready for bed, and trying to fit in house chores. They’re using their newfound freedom and time to play board games with the kids, enjoy baking together, and making up games in the backyard.

None of us would have chosen this as our preferred way to rediscover free time, but a lot of us are grateful to take a break from busyness nonetheless. Without the need to live our lives at breakneck speed right now, we are embracing a new sense of acceptance. We’re learning how to mindfully inhabit the moment and find greater balance and calm.

5. Remembering what is most important

Raise your hand if you’re giving your family, health, and home a little more TLC lately. Getting caught up in a crisis has a unique way of showing us what is really important: our loved ones, good health, wellbeing, and surroundings.

The coronavirus outbreak has given us the opportunity to take stock and ask ourselves: Am I spending my time and energy on what really matters? Am I showing the right amount of care and compassion that I, and my loved ones, deserve? Am I communicating enough how much I appreciate them?

Instead of seeing the lockdown purely as a burden, many of us are beginning to regard this time as an opportunity to assess the way we usually live, and change our habits for the better.

We’re becoming more mindful of our health and kinder to our bodies. During normal times, it’s easy to get wrapped up in maintaining a certain physical appearance because we think that’s the key to looking good or feeling happy. We may even get plastic surgery to achieve these goals. During lockdown, many of us are focused more on staying healthy than trying to achieve an unrealistic body image.
We are more appreciative of how our society operates. We’re aware of the complex chain of production, supply, and maintenance that allows us to live the way we live.
We’re caring for others and reconnecting as a community. Being considerate of others is what defines our DNA and reminds us how we are all uniquely connected. Connection is what builds inner strength, not separation.

The world isn’t all sunny right now, but I think those are things to be grateful for… and that gratitude can actually help us get through this.

When we express gratitude, our brains release dopamine and serotonin, two neurotransmitters that provide an instant natural ‘lift.’ Practicing gratitude regularly and purposefully allows us to increase the default levels of these chemicals in our brains, leaving us happier on a daily basis. Gratitude is better for our health and better for those around us.

Focusing on the positives is not easy, but it is important

The world has weathered many storms and through it all, human beings have amazingly endured.

It’s up to us how we view the time we must spend on lockdown and where we place our energies during the outbreak. We can spend it focused on negative news outlets or on the positives that help us come out of this better than before.

I know this is easier said than done. If you’re experiencing depression, anxiety, fear, panic disorders, social isolation and loneliness, relationship or parenting challenges, and similar challenges, please reach out to me.

I’m here to help you and your family get through these hard times, and am available for virtual telehealth sessions using Zoom. I am also offering a sliding payment scale for anyone who needs assistance.

The post Coronavirus: 5 Hidden Positives the Media Doesn’t Talk About appeared first on Serene Shift.

[Coronavirus] 7 Secrets to a Happy Marriage in Close Quarters

sereneshift — Tue, 14 Apr 2020 19:50:14 +0000

[Coronavirus] 7 Secrets to a Happy Marriage in Close Quarters

With most states under “shelter in place” orders due to COVID-19, you’re probably spending more time at home with your partner than ever before. Tight quarters mixed with anxiety, fear, financial constraints, and uncertainty… well, that can create some difficult emotions.

Going through relationship issues is expected and absolutely okay! The good news is that this can be an opportunity for you to strengthen the parts of your relationship that need nourishing attention.

I’m sharing my insights gathered over years of counseling spouses and partners through a variety of relationship issues, as well as guiding couples through divorce. Here’s how to build a happy marriage in tight quarters.

1- Clear, respectful communication

Positive communication is essential throughout any great marriage, but even more important during the tough times. When things are chaotic, thoughtful and consistent communication with your partner can ease tensions and create a more harmonious living environment.

Create a list of personal boundaries you and your spouse might need. For example, when you first wake up in the morning, perhaps you need 10 minutes of alone time to check emails before any coffee or intimate interaction. Creating and honoring necessary boundaries will hopefully encourage more positive interactions and minimize negative ones.

When something does bother you, resist the temptation to “punish” your partner with the silent treatment or brooding until things boil over. Calmly and clearly discuss how to change or stop the behaviors that are causing you stress.

Try to focus on yourself and your own emotions rather than focusing on what your partner is doing or not doing. Homing in on what your partner “lacks” or is “doing wrong” will only exacerbate the situation.

If things become heated, take a bath or a walk to balance your emotions and brain. Continue a discussion only when you’re able to respond to your partner with control and intention, which will strengthen your bond.

Respectful communication habits like these will ensure that you’re treating your spouse as an ally, a loved one, and a source of support and comfort rather than as an enemy. Oftentimes, couples going through a divorce report that they and their former spouse stopped positively communicating long before deciding upon separation (and in fact, may be separating because of the lack of communication).

2- Dedicated date time

Carve out some time to reconnect with your partner every day, giving each other time and space to talk about your feelings, anxieties, and goals, and challenges. Do this whenever it works for your schedule, such as first thing in the morning or after the kids go to bed.

When you have a little more time to spend, don’t forget those weekly date nights! You may have to get a little more creative but that’s no reason to stop. Here are just a few ideas for indoor date nights:

Cooking a fancy meal together
Snuggling on the couch with a movie
Listening to an audiobook while sharing a bottle of your favorite wine
Playing a board game
Enjoying a collaborative video game, like Lovers in a Dangerous Spacetime, Overcooked! 2, or Keep Talking and Nobody Explodes, a playful bomb defusal video game that requires clear communication and team strategizing to solve puzzles
Channeling your inner child and building a fort to cuddle in

Making dedicated date time a part of your routine reaffirms your commitment to building your marriage during difficult times–even if all you can spare is 10 minutes a day or a few hours per week.

3- Walking a mile in their shoes

Appreciate that your husband or wife is experiencing his/her own unique set of pressures and anxieties that may be completely different to yours.

For example, if your spouse was the main breadwinner and is now furloughed from their job, they may feel guilty about their current inability to provide. Or, if he/she is now trying to manage the kids’ e-learning, they may be floundering in their new role as teacher and stay-at-home parents.

Embrace compassion (for your spouse and yourself) and understand that we’re all doing our best. If they are frustrated in their new role and you’re frustrated at their negative feelings, take a moment to put yourself in your partner’s shoes. Practice compassion and empathy.

This will help you to understand the motivations behind their behaviors, so you have the emotional bandwidth to offer gentle support rather than harsh criticism. When you need support, ask your spouse to practice compassion in return. It’s more important than ever to face problems as a united front, which can help you build a stronger and happier marriage.

4- Keeping in touch

During lockdown, it may seem like members of the family are on top of each other–but you may actually be touching your partner less than normal as you grapple with anxieties about the current crisis.

Humans aren’t meant to be isolated; we’re stronger together. Reach out and touch your partner. Try a warm and reassuring hug, a gentle hand on the arm when the kids are pushing boundaries, a loving kiss, or more intimate touching if the mood is right.

Simple touches can go a long way. It naturally helps to build a happy marriage by communicating “I’m here with you” and releases the mood boosting hormone serotonin while lowering the stress hormone cortisol.

5- Self-care for you and your spouse

During this stressful period, you may find yourself neglecting the self-care you’d normally practice in favor of caring for others and taking on additional responsibilities.

If you don’t look after yourself during this difficult time, however, there will be nothing left to offer your partner or children. “Put your own oxygen mask on first” is a cliche, but it’s a cliche for a reason: you must take care of yourself to be able to give to others.

There are many ways to practice self-care during lockdown and alleviate rising stress, anxiety, and negative emotions–check out my favorite self-care tips designed to beat loneliness and isolation.

If you can’t find the time for self-care around caring for kids and doing chores, make a plan with your partner. Switch off taking care of the kids to give your spouse the opportunity to unwind or choose a code word to indicate self-care emergencies.

Tip: When it’s your turn to care for the kids, use these strategies to be present and connect more fully with them.

6- Rearranging your living space

Do you and/or your spouse need to work from home during lockdown? This is an easy road to arguments over how space, work time, and childcare are divided.

To minimize the stress of co-working and cohabitating, designate areas of your home for work, relaxation, and playtime. Move furniture if necessary, declutter spaces, and commit to keeping them clean and tidy. Discuss open/closed door policies so you and your spouse can both enjoy your space.

If you don’t have the space to designate two office areas, devise a schedule so that one partner takes the space for several hours before switching. This is also helpful if you’re juggling work with childcare, as everyone knows where they should be and what they should be doing at any given time–avoiding arguments over who takes responsibility for what tasks.

7- Imagining the future

It’s easy to get so caught up with daily struggles that we forget to look to the future. Someday this crisis will be over and life will return to normal, perhaps even better than it was before. Brainstorm some things you’d like to do with your partner, friends, and family when this is all over:

Vacations
Big career goals
Significant personal events like renewing wedding vows, planning for a baby, or moving
Smaller everyday things like returning to your favorite restaurant or gym
Long-term life goals

Making plans creates excitement over the future, provides something to look forward to, and most importantly, gives you something to build your marriage toward. Enjoy dreaming about your big and small goals, and enjoy being with your spouse in mindful ways while at home together.

If you need some extra marriage or relationship guidance during these stressful times, I offer virtual telehealth sessions using Zoom and can work around your schedule. I am also offering a sliding scale for anyone who needs assistance.

Please schedule your virtual telehealth appointment with me now.

The post [Coronavirus] 7 Secrets to a Happy Marriage in Close Quarters appeared first on Serene Shift.

Self-Care During Coronavirus: 9 Tips to Beat Loneliness and Isolation

sereneshift — Mon, 23 Mar 2020 17:05:50 +0000

Self-Care During Coronavirus: 9 Tips to Beat Loneliness and Isolation.

With California recently announcing a statewide shelter in place order aimed at preventing the spread of Coronavirus, it looks like many of us are going to be hunkered down at home for the foreseeable future.

While good for public health, this isolation can take a toll on your psyche. Under the best of times, retreating from the world can easily lead to loneliness, anxiety and depression, and physical symptoms related to these mental health challenges.

Add in the additional stresses that millions of us are now dealing with–health concerns, job loss, worrying about bills, keeping kids engaged with e-learning–and the chances of feeling isolated, lonely, and anxious go way up. Fortunately, there are steps you can take during Coronavirus lockdown to:

Ward off loneliness
Feel connected with your community and social circles
De-stress
Feel less anxious
Establish good, balanced mental health

Read on to discover these strategies for better self-care during challenging times.

1-Name your emotions

Take a moment to assess how you’re feeling. Do you feel anxious? Depressed? Overwhelmed?

Try naming your emotions and identifying the feeling with an explanation. For example, “I’m anxious in my chest right now because I’m worried about draining my finances.” It sounds simple, but it really can help you calmly assess your emotions and lead to a greater sense of control and balance.

2-Find a routine that works for you

Humans are habitual creatures. Routines are comforting and help us make sense of life’s chaos. If you’re no longer going into the office or attending happy hour like normal, you might feel a little lost or unproductive.

Create a new routine. Set realistic, manageable goals for yourself and follow a ritual that makes sense for you.

Maintain good sleep hygiene: Wake up and go to bed at the same time every day. Keep your bedroom a quiet, calm space.
Exercise in any way you can–if possible, get outside and go on a walk with your spouse or your dog.
Eat a healthy, balanced diet, with set mealtimes and regular snacks.
Set boundaries between work from home time and personal time.
Feel free to binge Netflix but be mindful of how many hours you spend in front of the TV.

3-Keep in touch (without touching)

Suddenly being cut off from friends, family, coworkers, and small everyday social interactions can severely impact your mental health during times of crisis. Positive social support improves our resilience for coping with stress, even when practiced at a distance.

Catch up with your next door neighbors over the garden fence (keeping a distance of at least 6 feet) or host an event from your balcony.

4-Use tech tools

Use FaceTime or Skype for video calling. These are not only great tools for remote working and communicating with friends and family, they are also a fantastic way to keep small children occupied on a call with grandparents while you take care of household chores or catch up on work. Businesses are even using video tools to host virtual happy hours.

Email, text messages, and messaging apps (WhatsApp, Slack, etc.) can also help you feel like part of the group again.

Start group messages for family where you regularly check in and share updates
Swap photos of your creative indoor activities with friends
Create a thread with your coworkers where you share your best moments from the day, favorite work from home tips, and maybe even photos of your fluffy coworkers (your pets!)

5-Be “social”… but not too social

Sites like Twitter and Facebook can be a breeding ground for gossip and misinformation about Coronavirus, so exercise caution. Instead of endlessly scrolling through posts containing conflicting information, use social media to join support groups for those in similar situations to yourself, such as those homeschooling their kids or supporting elderly relatives.

6-Enjoy quality time with housemates

If you’re in Coronavirus lockdown with family members or roommates, check in with the people you are living with. This is a great opportunity to work on your existing relationships and spend quality time together, from playing with your kids in the garden or enjoying family activities like baking and painting. Coming together in these moments is a great way to collectively fight anxiety and depression.

7-Enjoy quality time with yourself

Looking after yourself well, and learning how and when to soothe yourself when lockdown or social distancing get tough, will be essential to getting through the coming weeks and months. Here are just a few ideas.

Treat yourself to a DIY massage, manicure, or pedicure.
Take a hot bath.
Curl up with a good book.
Write in a journal.
Try a fitness or yoga routine from YouTube.
Do guided meditation.
Doodle or enjoy a coloring book.

8-Know yourself

Some people can be more prone to feelings of anxiety, depression, or loneliness during social distancing and lockdown, such as people with a history of these challenges, elderly people who live alone, single parents with young children, and those who recently lost jobs (and the social and financial support that those jobs provided).

If you’ve experienced anxiety or depression in the past or you feel that you’re more prone to isolation and loneliness right now, make self-care a special priority and be aware that you may need to reach out to a professional for extra help.

9-Focus on balance

Self-care is more important than ever during these tough times. By creating balance in your mind, body, and spirit, you can find the calm that leads to clarity, ward off anxiety and depression, and gain the strength to make decisions that best support you and your family.

If you need help creating balance in your life right now, please schedule a virtual appointment with me. I specialize in assisting teens and adults with depression, anxiety disorders, parenting challenges, and more.

The post Self-Care During Coronavirus: 9 Tips to Beat Loneliness and Isolation appeared first on Serene Shift.

Anxiety over Coronavirus? Here are 5 ways to find calm during chaos

sereneshift — Wed, 18 Mar 2020 20:30:56 +0000

Anxiety Over Coronavirus? Here are 5 Ways to Find Calm During Chaos.

With breaking news about Coronavirus (COVID-19) circulating every hour and stores selling out of food, your world may feel a little out of control.

It’s natural to be more anxious than normal, especially when there’s so much misinformation and wild rumor about the Coronavirus. The good news is that although you may not feel like it, you’re still completely in control of your life and your thoughts. You don’t have to feel anxious.

In this article, I’m sharing time-tested tips for identifying and managing anxiety during chaotic times. These are the same strategies that I use with my clients to help them reach clarity during a crisis, feel calmer, and ward off stress and worry.

First things first: is it worry or anxiety?

Day-to-day life can include moments of anxiety even at the best of times. Unexpected events like terrorist attacks or pandemics, however, are more likely to raise our baseline anxiety levels to the point where we struggle to do everyday activities like leaving the house, sleeping or eating a balanced diet.

When anxiety spirals out of control, this can lead to a condition known as Generalized Anxiety Disorder (GAD). Symptoms of GAD include:

Feelings of impending danger, panic, or dread
Tension
Increased sweating
Muscle twitching
Weakness and lethargy
Problems with sleeping
Undereating or overeating
Trouble concentrating on anything other than worries
Rapid heart rate and breathing

How to calm anxiety during a crisis

If you’ve started experiencing any of these anxiety symptoms since the outbreak of Coronavirus or have noticed an increase in their severity, there are many steps you can take to ease your suffering.

1. Be specific

When approaching any anxiety provoking situation, it’s important to be specific about what we fear. This can bring some sense of balance and a little more control to uncertain situations – after all, anxiety and fear are often about ‘not knowing.’

These simple steps will help you identify, investigate, and address your fears surrounding the coronavirus pandemic.

Be specific about what your fear is. For example, becoming sick, losing money in the stock market, losing your job, or the death of a loved one.
Ask yourself, “If this worst case scenario comes true, what will this look like and how will I handle it?”
Truly examine the odds of this actually happening to you, using a credible source rather than hearsay or cyclical thoughts.
What can you do in this moment, if anything, to prevent your worst fears from happening?
Integrate mindfulness tactics focused on being calm and present, like conscious breathing with self-soothing techniques, positive self talk, self-massage, and self-holding.

When we move towards and welcome our fears rather than resisting and running away from them, we can build strength around what we are most frightened of.

2. Stop the information overload

Rather than listening to gossip on social media or sensationalized reports from unreliable sources, take your information about the spread of Coronavirus from reliable sources such as:

CDC (Centers for Disease Control and Prevention)
WHO (World Health Organization), which recently added a myth-busters page to its information on COVID-19.

Getting information from reputable sources is a great way to cut through the over-dramatized rumors that often cause panic and anxiety.

3. Set healthy boundaries

If you find yourself obsessively checking for new information or constantly discussing the Coronavirus, start setting boundaries. Limit the amount of time you can spend focusing on Coronavirus.

Do something personally fulfilling with those freed up hours, such as an at-home yoga session, baking cookies with the kids, or playing chess or cards online or via FaceTime with an elderly relative.

By getting away from the frantic news cycle that lends itself to anxiety, fear, and panic, you may feel much more calm and centered. This is particularly important for children and teenagers, who can more easily lose a sense of security and become fearful in response to chaotic surroundings and emotions.

4. Enjoy mindful minutes

Mindfulness helps us manage anxiety by teaching us awareness of our physical and mental states – allowing us to ‘check in’ with ourselves and regain some control of our thoughts, emotions, and physical sensations.

There are many ways to practice mindfulness throughout your day to ease anxious feelings:

Do a guided meditation or mindfulness practice. Try apps like Headspace or Calm, or put on a free YouTube video.
Doodle, color, draw, or paint.
Go for a walk.
Express your gratitude for others.
Turn your attention outward. Look up and around you to draw focus from internal (worry) to external (noticing others). Notice the sights and smells around you.
Become aware of your breathing. Take slow, deliberate breaths. Inhale through your nose and exhale through your mouth. Feel the breath flowing through your body.

5. Practice self-care

Many simple activities, when practiced daily, can have a powerful effect on managing anxiety:

Eating a healthy, balanced diet
Avoiding alcohol, caffeine, and sugar
Getting enough sleep
Exercising
Spending time in nature (research has shown that getting outdoors can lead to fewer negative thoughts, less anxiety, and lower stress!)
Counting to ten slowly
Taking a few quiet minutes for yourself
Talking to friends and family when you’re feeling overwhelmed

6. Do what you can, accept what you can’t control

Part of managing anxiety is letting go and accepting that you cannot control everything. The threat posed by Coronavirus is real, but there is only so much we can do as individuals to minimize risks.

Take the practical steps you can, including the following expert advice for limiting the spread of Coronavirus.

Wash your hands with soap and water regularly and thoroughly.
When coughing or sneezing, cover your mouth and nose with a tissue or sleeve (not your hands).
Place used tissues in the trash immediately.
Avoid close contact with people who are unwell.
Avoid gatherings of people.
Contact a doctor for advice if you experience Coronavirus symptoms (a dry cough, high temperature, or shortness of breath).
If possible, stay at home and ask family members to stay at home.

Outside of these practical steps, there’s not much you can do (at least at the time of writing this article). Accept that you have to let go of worrying about things that you can’t control.

If you or your teenage children need help managing anxiety during this chaotic time…

I’m here to help. Anxiety can manifest physically in the body if experienced long-term, and can also be associated with other disorders such as depression. Left untreated, anxious and negative thoughts can negatively impact your quality of life.

In these high-anxiety times, let’s work together to let go of negative thoughts and put you on a path toward calm and peace. Schedule a Skype appointment with me now.

The post Anxiety over Coronavirus? Here are 5 ways to find calm during chaos appeared first on Serene Shift.