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Local psychologist provides helpful ways to deal with COVID-19 stress

This week: Managing stress in this new time of the coronavirus

By Rebecca C. Wilcox, MS, Med, CAS, NBCT Mindful Balance and 4 Paws Counseling
Posted 4/8/20

ORANGE PARK – Stress or anxiety is likely to affect each of us during this new time. Here are some helpful hints:1. Try deep breathing, relaxation, or mindfulness exercises.● Make it a …

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Local psychologist provides helpful ways to deal with COVID-19 stress

This week: Managing stress in this new time of the coronavirus


Posted

ORANGE PARK – Stress or anxiety is likely to affect each of us during this new time. Here are some helpful hints:

1. Try deep breathing, relaxation, or mindfulness exercises.
● Make it a challenge among family members to see who can take the LONGEST to exhale their deep breath. (Picture keeping a feather afloat rather than blowing out birthday candles.) Try this for three breaths, then for five, 12, 20!
● Each person can start at his or her toes tightening and curling them up for a count of 3, then releasing (try releasing while you also exhale!). Move up to the calves, the thighs, the stomach, etc. progressing through each muscle group in your hands, arms, neck, back.
● Free calming apps are available for children and adults (ex. Calm or Headspace).
● There is scientific research behind mindful imagery. When deep breathing, try focusing on a mountain for strength, a Flower for fresh ideas, calm waters for peace, or (open) space for freedom.

2. Cognitive reframing; The words you use to describe your life and what’s happening in it are powerful. Cognitive reframing allows for alternative descriptions of events which may be more calming or solution-focused.
Instead of naming it : try resting in place, artist in residences or keep safe space instead of shelter in place; e-parateness for the collective well-being, sequestering for safety instead of quarantined for self-protection; physical distancing, remote relationships, extreme Facetiming instead of social distancing; solitude, privacy, peace and homesteading instead of isolation; solidarity, early retirement try-out, seclusion and hobby time instead of loneliness; and ecological renewal, parsimony principle and personal restoration instead of economic distressed.

3. Challenge negative self-talk.
Emotional reasoning is the false belief that your emotions are the truth — that the way you feel about a situation is a reliable indicator of reality. While it’s important to listen to, validate, and express emotion, it’s equally important to judge reality based on rational evidence.
Catastrophizing is always expecting the worst scenario to happen. In this style one might say “There’s a 30-minute delay in traffic, I’ll never get to work." Instead of thinking “I’m never going to get there;" think “I may be late, but I will get there” and “Surely I am not the only one stuck in this gridlock”. Then tune out the thought with listening to the radio, chatting with a roommate, describing someone you love in a journal.

4. Get enough sleep.
● Practice good sleep hygiene; Avoid cell phones or TV immediately before bed, Keep bedtime and waking the same time daily, Make sure the room is dark, quiet, and cool enough. A fan or other “white noise” may be useful. Try to eat and drink for the last time an hour or more before bed. If thoughts are repetitive or too “loud: to sleep, practice deep breathing with long exhales, progressive muscle relaxation or mindfulness exercises as mentioned above.


5. Exercise regularly.
● If you are able to be in an outside space that is isolated, sunshine and fresh air or important to mood. Additionally, look for free exercise videos online. Remember informal stretching or Yoga videos work in small spaces.

6. Drink more water, eat healthy foods and again, drink more water!

7. Have social contact with others, even if you can’t see them in person. Try calling, video conferences, or connecting online. Now is a great time to become pen pals via email or old-fashioned letters. Try writing to a distant aunt for some great family stories, or a thank you note to a teacher. (As of 3/25/20 Harvard reports virus not surviving longer than several hours on porous surfaces such as paper)

8. Practice gratitude. The first or last thoughts of the day can be powerful. What is really OK, or OK enough considering the circumstances? Try three at a time.
Examples to get you started:
“I’m grateful our apartment is cozy; I’m grateful we have books to read; I’m grateful for the online resources companies have made available for free.”

Next week: Talking with children about COVID-19.