Coping through Covid-19

Lets face it. The world as we know it right now has changed.  This isn’t what we anticipated for our spring 2020(or ever).  As a mental health clinician I work with clients to build skills to calm the nervous system, decrease negative thought traps and improve quality of life. Now more than ever I thought it might be helpful to provide some of that information to whoever is looking for it. 

It is important to note that there is no RIGHT way to feel in these times. Recognize and accept that this is not the ‘new norm’. This is temporary. Like a storm, it will pass. And like most challenges in life, it can offer some valuable learning opportunities for personal growth and development. It is ok to have your mood, stress, fear etc… fluctuate throughout this time. It’s to be expected and should be accepted. 

I encourage everyone to identify and validate the stressors that exist for themselves and to validate these triggers. Many people are living in an elevated state of stress, bombarded with news, recommendations, work changes, child rearing etc. Learning ways to cope can help it all feel more manageable. 

Covid-19 Coping strategies 

1. SIGNIFICANTLY REDUCE amount of NEWS. News is not trauma informed and wreaks havoc on our nervous system. Do not watch news before bed. More on the impacts of the new to come in a future post. 
2. Maintain some sort of schedule. This does not have to look exactly like it did before but keep it structured. Set an alarm each day, get dressed, eat meals around the same time, and go to sleep at a reasonable hour.  
3. Physical movement. There are many apps that are offering free trials and you can find thousands of exercises on YouTube. For those with children there are some family friendly workouts online as well to do with the kids. Children emulate what they see. Remember, any movement is better than none. 
4. Stop comparing ourselves to others. The reality is that we are all spending more time on screens than before. There is often some form of comparison with the use of social media. Seeing the people that ‘have it all together’ can be difficult on a good day. Throw in an international pandemic and it can be disheartening to say the least. 
5. Practice SELF-COMPASSION/Gratitude. Start your day with 3 things you’re grateful for. End it with 2 things that you are grateful for. This provides a neurological shift in the thought process. 
6. Read good news articles (tons available online) 
7. Stay connected to loved ones via telephone/video chat  
8. Reach out and ask for help if you need it. Many professionals offer virtual and telephonic counselling services. There are local crisis lines. Use what you need, when you need it. 
9. Follow recommendations from Public Health on how to minimize risk. Remind ourselves that the risk remains low if we practice the recommended guidelines. 
10. Know that we are ALL in this together. This isn’t normal. It’s ok to not feel normal.   

You got this, we got this. Together we will get through this. 

Sending positivity and good health your way, 

Jen