COVID-19 has changed our lives, bringing with it fear, anxiety about the future, school closings, work impacts, and more. All of this can trigger feeling unsafe and ungrounded. You may be experiencing a range of common reactions such as insomnia, an increase in worrisome thoughts, and irritability and shortness with those in your household.
Here are some helpful ways to reduce tension and cope during this stressful time.
Remember to breathe and take some deep breaths. Take a few simple breaths in through your nose and out through your mouth (gently in and gently out) when you wake up and throughout the day. Try breathing in and counting up to 4 (1-2-3-4) and breathing out and counting down to 1 (4-3-2-1). Taking 5-10 minutes to focus on breathing can help to ease muscle tension and restore energy.
Preserve your normal routine and the routines of those in your home. Keep to a regular sleep schedule, schedule meals, and, within reason, organize your days.
Practice self-care by being kind to yourself. It is more helpful to do the best you can and not impose harsh self-criticism.
Get outside daily. Take a short and brisk walk. Even if it is raining and cold, walk outside for a few minutes with a jacket and an umbrella. Take a minute to notice flowers and trees in bloom or the sounds of being outside. Ground yourself with these mindfulness questions: What sounds do I hear outside? What do I smell? What colors are the flowers and buds?
Stay in touch with family, friends, co-workers and neighbors. Initiate a text chain or call someone. Organize a group Zoom meeting, or Skype or FaceTime. Everyone is going through a shift in their lives. You are not alone.
Limit news consumption. While it is important to stay informed, perhaps read news online only a few times per day and for limited amounts of time. Stop reading or watching news after a certain time at night. Refrain from scapegoating of certain ethnic groups.
Contact your therapist to talk and seek professional help from a trained psychotherapist. Help is widely available now via video and phone. Talking helps and reaching out during this challenging time can be a source of strength.
Check back here weekly for more helpful tips and ideas for coping with COVID-19. By taking care of ourselves and each other, we will get through this crisis.