self help

1) Commit to a structured sleep schedule: bedding at the same time, waking at the same time, and ensuring you get at least 8 hours nightly. Sleep is our mind and body’s reset button. We need ample rest to reduce stress and improve overall mood.

2) Be mindful of your nutrition intake: try to hit all the major food groups in the course of your day and take in some fermented foods (e.g. yogurt, kefir, etc.); avoid processed foods. Know that your gut microbiome can create inflammation, and inflammation impacts mood.

3) Be social: put forth the effort to have at least one social interaction daily; can include text or social media messaging. Connectivity supports our mental health, but also recognize that everyone’s amount of optimal connectivity may differ. At least one contact daily, and earlier in the day to help get your day off and running in a positive way, makes a difference.

4) Move your body: establish routine physical activity. Even 10 minutes a day can improve mood. Thirty minutes a day is even better. Get your heart rate up a bit. Consider a brisk walk each day.

5) Be grateful: develop a daily gratitude practice where you call upon yourself to identify at least one thing for which you are grateful each day. Gratitude helps to rewire the brain to see the good or great, especially in times of struggle or hardship.

6) Affirm yourself: positive feedback can be so kind, motivating, and supportive of a healthy outlook about ourselves – which, in turn, benefits our mood. Given we cannot fully and entirely rely upon the external world around us to do this, we can integrate positive affirmations each day. “I am worthy” and “I am capable” are good examples. Figure out what you need to hear most and repeat it to yourself.

7) Remove “always” and “never” from your vocabulary: black and white thinking tends to trip us up and have us believing distorted things that can impact our mood negatively. Examples include “I’m never enough” or “I always mess things up.” Check the history to get some balance. Recall times when you were sufficient and when you did a great job.

8) Explore and learn about yourself: do an internet search for journal prompts or get a journal that has them built in to get the wheels turning. Self-awareness supports our personal growth and positive mood.

9) Meditate: one of the greatest gifts we can give ourselves is the ability to be still and present. Meditation helps to activate a state of relaxation and calm, which supports our overall mood.

10) Access joy: find activities each day that bring you little ounces of pleasure or joy. Light a candle, read a book, listen to a motivating TedTalk or podcast, buy a coffee gift card and mail it to a friend, etc. Simple pleasures go a long way for our mood!

COVID-19 has led to a variety of issues coming up in therapy that may not have been prominent concerns before. Navigating socialization is definitely a topic that has been coming up often. Specifically, those who are trying to socially distance have expressed feeling challenged when it comes to politely addressing invitations from others who believe or think otherwise about the need to distance or be masked.

Best recommendation is to simply be honest about your need to decline. Making up excuses only leads to people coming up with various solutions to offset your fabricated excuse. You know how this goes. We’ve all been there. “Sorry I can’t make your wedding. I don’t have anyone to watch the cat,” I shrug and say, and it’s promptly met with “Oh! No worries, my friend Alex just started a cat-sitting business. He’s got you covered!” Ugh. As it relates to our newfound quarantine life, no need to add in various pieces of detail – like “I would come, but wearing a mask is so uncomfortable,” because now the would-be host is explaining how they’ve purchased an air purifier to address this concern. Keep it simple: “Sorry to miss, but I’m currently keeping my outings and social contact to a minimum for health reasons.” No need to launch into a lecture here about flattening the curve, the duty to humanity, etc. The objective is to decline based upon your own personal choice as it relates to your health.

COVID-19 is actually requiring us all to personally take inventory of what we value in life (health, income, travel, socializing, etc.) and then create a hierarchy of how each is now prioritized, given the present circumstances. This may look dramatically different than how you would normally prioritize your values – and that is okay. We’re all within a really unique situation at this time, and our ability and willingness to be flexible helps us survive times like this. Recognizing that socializing contributes to our overall well-being, however, you might consider some more creative ways to support connectivity and feel free to offer those suggestions in lieu of an in-person RSVP: “Wish I could be there in person, but I’m abstaining currently from social gatherings for health reasons. Might someone be willing to do Skype to allow me to have dinner with you all from afar? That could be fun!”

Most importantly, take in ample education to inform your decision-making process and do what you feel is best for you and your family. Communicate that message as needed, knowing what best serves you and your family may not mimic the plans of others. And that’s okay!