Would it surprise you to know that we are living in a stressful, unique, and unusual time? I didn’t think so. Corona-virus or COVID-19 is a very real threat right now outside our homes, and for some, inside their homes, too.
We can’t even know whether going to the grocery store or pharmacy is smart or harmful, so no wonder we don’t know whether to take action, retreat, or simply freeze and hope the time passes and the cure comes super quickly.
Therapists are feeling this right now, too. Usually, we draw on our skills of practical thinking to challenge distortions that can cause distress in clients, but with some of the current concerns out there, it is hard to discern what is a real threat from what is an over-reation, and what is rational from what is a bit over-the-top thinking-wise.
Whatever you are facing in these strange and crazy weeks, hopefully the following video can help you to take a step toward feeling slightly more in control and a bit more encouraged to know you are definitely not alone.
5 Tips to Feel Better While in Survival Mode
Use your 5 senses to notice the environment around you and that you are actually physically safe at the moment. Look for what you can see, and describe it in detail. Listen for what you can hear, and appreciate these things. Bake some chocolate cake or cookies, and notice the comforting scent. Recognize that you are currently in a safe place and not being eaten by a bear or overtaken by a virus. (If you are, however, being physically or emotionally impacted by the virus hitting you or your loved ones, try to stay in the present moment and take steps to care for your needs or those of those you love as best as you can one step at a time so as not to get overwhelmed with fear about the future).
Brain-dump on Paper all of your thoughts, worries, concerns, hopes, dreams, to-do actions, questions, fears, disappointments, etc… . Moving all of that stuff out of you and away from your thoughts and emotions and onto paper helps to build some clarity and perspective.
Categorize your Brain-dump by noticing any themes that are emerging. Notice what areas seem to repeat and what areas seem to be particularly troubling to you or overwhelming.
Write the Truth about the situation. Our brains can distort our thoughts, especially under times of stress. Objectively evaluate what you have written down, and write truths to combat the lies and distortions instead. Example: Instead of, “I am a bad mom because I yelled at the kids this morning.” Try, “I love my kids so much that the stress of wanting to keep them safe during all of this virus frenzy got to me a bit. I will let them know I’m sorry and work to manage my stress in the future before it gets to that level again.”
Choose one thing in each category that you can actually do something about. One step forward in any area will help you to feel less stuck and more in control of what you can impact in a time where so much is out-of-our-control.
You are not alone.
The whole world is going through a collective traumatic experience, so while you may be feeling as if you are going through it alone with all of the social-distancing and quarantining in effect, please remember that others understand.
