HOW TO STAY SANE WHILE SOCIAL DISTANCING?

It can be stressful being cooped up, surrounded by four walls for days. During this time, there may be a plethora of stressors in your life; your job, schoolwork, meetings, or even being around the same people all the time. While you may have good relationships with your family or who you’re quarantined with, you will inevitably find yourself missing the faces of those you cannot be with. While adjusting to this new lifestyle of social distancing, it is important that we practice self-care and stay in tune with our mental health. Below are my top seven tips to help you cope with any stressors you may be encountering right now. These techniques can be used anytime you feel like you need to canter yourself.

Mindfulness & Breathing

When you feel the need to center yourself, a great way to do this is through breathing exercises and meditation. Oftentimes, people opt to use a guided method for breathing and meditation. Some places to find these are the app store or YouTube videos. You can also practice them on your own with techniques such as square breathing: breath in for four seconds, hold for four seconds, breathe out for four seconds, and hold that for four seconds, and repeat.

Change of Environment

Even though we are quarantined, for now, you can do plenty of things to change up your everyday space. By simply cleaning, diffusing essential oils, lighting a candle, or even rearranging your furniture. You can make a familiar space feel different. Fill the air with a new scent, put on some relaxing music (I enjoy classically), and set the lighting just right, and you will feel like you are in an oasis. Just because you are in the same place most of the time does not mean you have to feel trapped.

Feed The Soul

Do things that can stimulate your mind and make you feel enriched. These can include journaling/writing, listening to music, calling loved ones, gardening, cooking/baking, etc. Some of these examples will suit you, but do what makes you feel the best.

Freshen Up

With nowhere to go, many of us will find ourselves kicking it back in the same pair of sweatpants every day. However, something as small as changing into nice day clothes and fixing up your hair can boost your mood substantially. A change of clothes can translate into a productive state of mind.

Take a Break from the Media

Right now, we are constantly being inundated with news surrounding the pandemic. It is easy to get consumed and find that your mood has been a little deflated. While staying up to date is important, it is also important to step away and give your mind a break from worry. Television, phones, and anything with internet access can interrupt your mental space when trying to escape the media. Instead of getting sucked into that trap, go pet your dog or cat, paint or draw, or just get some fresh air.

Maintain Your Routine

It is easy to neglect healthy sleeping, eating, and exercise habits when it feels like your life has been turned upside down. It is encouraged that you keep up with your usual wellness routines because this can really help you feel a sense of normalcy again.

Reach Out

Lucky for us, we live in a time where we can access professional help when we need it most. When you need someone to talk to, want to work on your coping skills, and/or just have a supporter, you can always reach out to a therapist or counselor. At LighthouseMental Health Counseling Services, we have implemented Telehealth services. You can meet with a therapist in the comfort of your own home. Contact us to get more information.

Implementing these practices in your life, even when this pandemic is over, can be very beneficial. You can mold these suggestions to your lifestyle and find practices and activities that suit you best!

Blog Resource: https://www.lighthousecounselingny.com/how-to-stay-sane-while-social-distancing/

Read More

How to Remain Calm and Stress-Free During COVID-19 Outbreak?

Fears about COVID-19 can take an emotional toll, especially if you’re already living with an anxiety disorder. But you’re not powerless. These tips can help you get through this stressful time.

Be Informed

Check sources such as the Centers for Disease Control and Prevention and the World Health Organization to understand the symptoms, scope, risks, and safety precautions for the disease, as well as what is being done to help prevent it from spreading. Know the difference between Flu systems and COVID-19.

Watch for Symptoms

Reported illnesses have ranged from mild symptoms to severe illness and death. The following symptoms may appear 2-14 days after exposure.

·         Fever

·         Cough

·         Shortness of breath

Prepare, don’t panic.

From the news to social media, a lot of information is circulating about the coronavirus. Some are true, but much of it may be misinformed or only partly correct, especially as information rapidly changes.

Knowledge and preparation can help reduce feelings of anxiety and panic.

• There is currently no vaccine to prevent coronavirus disease COVID-19).
• The best way to prevent illness is to avoid being exposed to this virus by staying home
• The virus is thought to spread mainly from person-to-person.
•  Between people who are in close contact with one another (within about 6 feet).
• Respiratory droplets produced when an infected person coughs or sneezes.
• These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs.

Take steps to protect yourself

• Wash your hands often with soap and water for at least 20 seconds, especially after you have been in a public place or after blowing your nose, coughing, or sneezing.
• 
  
• If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry.
• 
  
• Avoid touching your eyes, nose, and mouth with unwashed hands.

Practice Mindfulness

One way to lessen worry is to ground yourself in the present moment through mindfulness. Mindfulness is a great technique that can help reduce stress during challenging times.

The technique is simple yet effective: Bring your attention to your breath and your body. Focus all of your attention on the here and now: noticing sights, sounds, and smells around you and what you’re feeling in your body. Continue to breathe slowly in and out—gently bringing your mind back to your body and breath every time it drifts—until you feel calmer.

Another way to manage stress is by limiting computer screen time and media exposure. Limit how often you check for updates. Constant monitoring of news and social media feeds can quickly turn compulsive and counterproductive—fueling anxiety rather than easing it. The limit is different for everyone, so pay attention to how you’re feeling and adjust accordingly.

Take care of yourself spiritually and physically.

Take care of your body — Eat healthily, get plenty of sleep, and exercise daily. That could include conducting indoor workout classes, stretching, and practicing meditation. Staying active will help you release anxiety, relieve stress, and manage your mood. While the gym and group classes are out, you can still cycle, hike, or walk. Or if you’re stuck at home, look online for exercise videos you can follow. There are many things you can do, even without equipment, such as yoga and exercises that use your own body weight.

Create a routine — Change out of your pajamas, shower, and make a to-do of all the things you want to achieve each day to create a sense of normality and productivity.

Break up your day — Find tasks to break up your day and, where possible, change your environment for different activities.

Positive Self Talk—Remind yourself that this is a temporary period of isolation to slow the spread of the virus.

Stay connected with friends, family, and colleagues via email, social media, video conferencing, or telephone.

Avoid self-medicating. Be careful that you’re not using alcohol or other substances to deal with anxiety or depression. If you tend to overdo it in the best of times, it may be a good idea to avoid it for now.

Consider Teletherapy

Many therapists and psychiatrists are rapidly shifting to providing sessions only via teleconferencing for the indefinite future due to coronavirus concerns.

First off, what exactlyis Teletherapy? Teletherapy is providing therapy through a live video connection over the internet. You’re provided the same treatment as you would in person, it’s just done through a computer! If you’ve ever used Skype on your computer or FaceTime on your iPhone, you’ve used the same type of technology as teletherapy uses only on a HIAPP compliant platform.

At Lighthouse Mental Health Counseling Services, we are committed to our clients well being during this epidemic, and we are continuing to provide our clients with access to care with our Telehealth Services. We encourage people to seek help and or continue to see their therapist. If you have any questions or concerns about our services, please feel to contact us at contact@lighthousecounselingny.com.

Blog resource: https://www.lighthousecounselingny.com/how-to-remain-calm-and-stress-free-during-covid-19-outbreak/

Read More