My WordPress Blog
Managing Your Anxiety with Simple Grounding Techniques When we are in a state of psychological distress it can be difficult to stay present. We are either focused on worry and fear about the future, experiencing a flashback of a previous event, or in a state of dissociating. Whether we are experiencing anxiety, stress, feeling overwhelmed, […]
Managing Your Anxiety with Simple Grounding Techniques
When we are in a state of psychological distress it can be difficult to stay present. We are either focused on worry and fear about the future, experiencing a flashback of a previous event, or in a state of dissociating. Whether we are experiencing anxiety, stress, feeling overwhelmed, or triggered by something as the result of previous trauma, grounding techniques can help to bring down our level of distress. These techniques work to orient us to the present moment and can have a physical effect on our nervous system, which calms the body and decreases the level of activation we feel.
Here are some simple techniques to try:
-Use the 5-4-3-2-1 technique to help orient you to your surroundings and the present. Take a moment to look around you. Notice 5 things you can see, 4 things you can touch (it helps to actually touch them), 3 things you can hear, 2 things you can smell, 1 thing you can taste.
-Pick one of the 5 senses and focus on that. Some examples:
Touch: Hold an ice cube in your hands. Pay attention to how it feels
Sound: Play music and focus on it, noticing the different sounds
Smell: Use essential oils, especially those that promote calm such as lavender
Taste: Choose a food with a strong taste such as a mint and focus on that while you eat it
Sight: Look around you and choose a color you see. Name all the things you see that are that same color.
Being outside and around our natural surroundings helps us feel more connected to the present. Take time to notice what is happening around you. Do you feel the warmth of the sun, or is it cold? Maybe you hear the leaves blowing in the wind, or birds chirping. Try closing your eyes to get more connected to things you experience through senses other than sight.
To get the grounding benefits of exercise you do not need to run a marathon. Simply going for a walk outside can help. If you are experiencing a higher level of distress, a more vigorous activity might be more beneficial, such asdoing a few jumping jacks. Feelings are energy in our bodies, and this will help to move and let go of some of the activation we are feeling.
This is a simple technique proven to help calm your nervous system. It is also good for distracting from distressing thoughts because it takes some attention to keep counting out the breath. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts.
Repeat as many times as you need. Here is a link to a guided Square breathing that uses sound and does the counting for you:
https://www.youtube.com/watch?v=CfUGpJE1D9o
Try practicing and get in the habit of using these skills when you are not distressed so it will be easier to use them when you need some grounding.
These techniques are meant to address the experience of psychological distress in the moment. If you find yourself having difficulty staying grounded and these skills are not enough, working with a therapist can help to address the underlying causes.
-Laura Gross, LMSW
Laura Gross is a Clinical Therapist with Marsh Psychology Group.
You can contact her at:
(248)860-2024
lgross@marshpsychologygroup.com
What is Sleep Hygiene? Sleep hygiene refers to healthy sleep habits. Good sleep hygiene is important because of how crucial getting good sleep is for your mental and physical health, as well as your overall quality of life. There is also clear evidence that sleep deprivation has a negative effect on emotion and performance. Studies indicate […]
What is Sleep Hygiene?
Sleep hygiene refers to healthy sleep habits. Good sleep hygiene is important because of how crucial getting good sleep is for your mental and physical health, as well as your overall quality of life. There is also clear evidence that sleep deprivation has a negative effect on emotion and performance. Studies indicate that a night of restful sleep may reset the brains’ ability to effectively prepare for the emotional challenges of the next day.
Ongoing poor sleep can be a risk factor for the development of major depressive disorder. The risk of feeling depressed and/or anxious (as well as worsening existing anxiety and depression) increases with the severity of insomnia, and so it is important to recognize and sort out sleep problems as soon as they are identified.
Sleep & Mental Health
A good night’s sleep can enhance your memory and problem-solving skills.
Maintaining a healthy sleep schedule helps you stay motivated, alert, and engaged. A full night’s sleep can help your mood and even prevent feelings of depression. Missed sleep can lead to psychological and physical ill health in many ways.
Psychological symptoms and effects include:
Sleep & Physical Health
A solid night of sleep can help you maintain a healthy weight. Sleep helps your immune system stay strong. The less you sleep, the harder it can be to fight common infections.
Physical symptoms and effects include:
Ten steps to improve your sleeping habits for better mental and physical health.
If you feel that poor sleep is contributing to feelings of anxiety, depression, or other mental health issues, consider finding a qualified therapist you trust who can help you manage sleep hygiene, as well as well as teach and support you with other healthy coping strategies.
Carol Van Kampen, LMSW
Carol Van Kampen, LMSW is an individual private practice psychotherapist who specializes in anxiety, depression, grief, and trauma treatment at Marsh Psychology Group. Carol is EMDR trained. Contact her at marshpsychologygroup.com
cvankampen@marshpsychologygroup.com
https://marshpsychologygroup.com/carol-van-kampen-lmsw/
There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as […]
There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as hypertension and heart disease.
One of the best ways to beat stress is through mindfulness meditation. This practice helps train you to keep your attention “in the now.” By training your mind to stay in the present moment, you stop it from ruminating on all of the things that bring you stress. While it can be challenging in the beginning, many practitioners of meditation receive amazing benefits:
If you’re someone who suffers from a lack of sleep, you know how it can affect your mood and ability to focus clearly. Research has found that in adults diagnosed with sleep disturbances, meditation improves the quality of sleep obtained each night.
Studies have also found that mindfulness meditation can reduce the cortisol levels produced in the body. Cortisol is a stress hormone. When levels of cortisol remain high, it can negatively impact your health.
Many older adults experience loneliness and isolation due to the loss of their spouse combined with an inability to lead an independent social life. One study found that an 8-week mindfulness-based stress reduction (MBSR) program decreased loneliness and related pro-inflammatory gene expression in seniors.
These are only a handful of the many benefits of practicing meditation.
Starting a meditation practice does not have to feel overwhelming and it doesn’t require you to make big lifestyle changes. It simply requires you to dedicate 10-20 minutes each day in your practice.
You may want to look for group meditation classes in your local area to get a feel for how it works. There are also plenty of guided meditations online to choose from.
The biggest thing to remember is that it is called a meditation practice for a reason: you won’t get it “right” right out of the gate. And truthfully, there is no right or wrong. There is only a desire and intent to let go of the chatter in your mind and focus on the present moment. That’s it. Once you get the hang of things, you too can experience some amazing benefits.
Not many of us remember our teenage years as walks in the park. That’s because this time in our life is punctuated by uncertainties, social pressure, and a surge of hormones. Because of this perfect storm, many teens act out, which can cause a lot of chaos and disruption in the home and family. Here […]
Not many of us remember our teenage years as walks in the park. That’s because this time in our life is punctuated by uncertainties, social pressure, and a surge of hormones. Because of this perfect storm, many teens act out, which can cause a lot of chaos and disruption in the home and family.
Here are 3 reasons why teens can benefit from therapy:
Most teens have a certain level of self-worth issues growing through this awkward phase. But there are those teens that really suffer from low self-esteem. Therapy can help adolescence build their self-esteem.
Dealing with school, friendships, work, choosing a college… are all major stressors in a young person’s life. And many teens find it hard to speak with their parents. Therapy offers teens a way to communicate and let go of some steam and pressure that is building up.
There should be a rule that no young person should suffer the loss of a close friend or family member. Sadly, many teens do experience loss and the grief that accompanies it. This can be incredibly difficult for the teen and their parents to navigate. A therapist has been trained to know exactly how to guide a young person through the stages of grief.
It’s perfectly normal for teens to feel worried and anxious at times. But some teens experience such severe anxiety, it negatively impacts their life, schoolwork and relationships. Therapy can help teens learn to manage their symptoms.
Unfortunately, many teens learn to cope with the intensity of life by using drugs and alcohol. A therapist can assess a teen’s substance use and determine the best course of action.
These are just some of the benefits teens can gain from working with a therapist. If you or a loved one would like to explore treatment options, please get in touch with me.
SOURCES:
What To Do About COVID Fatigue In the early stages of the pandemic, people met up on zoom cocktail hours, took online classes, talked about the bread they were baking. When summer and nicer weather hit, I could barely drive through my neighborhood there were so many people outside walking. As the holidays neared and […]
What To Do About COVID Fatigue
In the early stages of the pandemic, people met up on zoom cocktail hours, took online classes, talked about the bread they were baking. When summer and nicer weather hit, I could barely drive through my neighborhood there were so many people outside walking. As the holidays neared and passed, people were focused on how to spend their first COVID Christmas without extended family. After New Year’s, with colder weather and shorter days, it’s possibly felt more difficult to get through the days.
Getting easily frustrated or irritated with people, feeling like you want to cry, or just feeling numb, along with physical ailments like headaches, stomachaches, difficulty sleeping or concentrating, can be signs of long-term stress, in this case, the stress of COVID fatigue. It’s been nearly 11 months since the pandemic started, along with the various stages of shut downs we’ve been in. We’ve not been able to see family, friends, or even go to stores like we used to. So what can we do right now to combat COVID fatigue?
MOVE – walking outside (even when it’s frigid) can do wonders for your perspective. If you don’t want to be in the cold, put on some music and dance or find a yoga video on YouTube. Moving your body helps improve your mood and can make you feel like you’re in control of something.
GRATITUDE – it may not feel like we have a lot to be grateful for, but even if you can pause over your first cup of coffee in the morning and really be thankful that it’s there, that can help start your day off right. Finding little things throughout your day to be grateful for can help get you out of your funk.
CENSOR – be careful what you’re watching and listening to. If you’re overwhelmed by the pandemic, stay away from the news. Find uplifting movies or podcasts to spend your time on.
CONNECT – it might be hard to consider another way to look at the screen, but joining online groups where you feel supported, or reaching out to family and friends, can remind you that you are not alone.
TALK – if you feel like none of the above helps and you’re not sure what to do, look for a trained mental health specialist that you can talk to. We all need extra support at different times of our lives and many therapists are meeting virtually to accommodate clients.
Although we are all in this pandemic together, it has affected each of us differently. While there seems to be hope for a more normal future, don’t wait to try out ways to help you feel better now.
Julie Lublin, MA, LPC
Julie Lublin is a staff therapist at Marsh Psychology Group. She can be reached at jlublin@marshpsychologygroup.com or 248-860-2024.
How You Can Heal from Developmental Trauma:
Developmental Trauma is a term used to describe childhood trauma, such as chronic abuse, neglect or other harsh adversity which occurred in the home. When a child is exposed to overwhelming stress, and their caregiver does not help reduce this stress, or is the cause of the stress, the child experiences developmental trauma. Children then becomes at risk for a host of complex emotional, cognitive, and physical illnesses that can last throughout their adult lives.
Developmental traumas are also called Adverse Childhood Experiences. (ACEs). ACEs can be Abuse, Neglect or household dysfunction.
ACE’s can include having a parent with mental illness or substance abuse, losing a parent due to divorce, abandonment or incarceration, witnessing domestic violence, not feeling loved or not feeling close to family members, not having enough food or clean clothing, as well as direct verbal, physical or sexual abuse.— ACEs can harm developing brains, predisposing people to autoimmune disease, heart disease, cancer, depression, and a number of other chronic conditions;decades after the trauma took place.
In the famous study known as the Adverse Childhood Events (ACE) study, adults who experienced a higher number of adverse experiences were found to have much higher rates of serious physical health outcomes, high-risk health behaviors, and early illness and mortality.These outcomes can include, lack of physical activity, smoking, alcoholism, drug use, missed work, obesity, depression, diabetes, suicide attempts, STD’s, heart disease, stroke and more.
Knowledge is Power. Once you understand that your body and brain have been harmed by the biological impact of early emotional trauma, you can begin to take the necessary, steps to reduce the effects of the early adversity left on your neurobiology. You can begin to heal. You can reduce the increased chance of inflammation, depression, addiction, physical pain, and disease. Science tells us that biology does not have to be destiny. ACEs are part of our past, but the effects of our trauma does not have to dictate our present. We can rewire our brains. Even if we have been set on high reactive mode for decades, we can still lower our risks. We can respond to life’s inevitable stressors more appropriately and shift away from an overactive inflammatory response.
Here are some steps to take to start the healing process: There is no better time to begin your transformation.
Take the ACE questionnaire.
The single most important step you can take toward healing and transformation is to fill out the ACE questionnaire and share your results with your health-care practitioner. For many people, taking the 10-question survey helps to normalize the conversation about adverse childhood experiences.
Begin Writing to Heal.
Write down your story of childhood adversity, using a technique psychologists call “writing to heal”. Over a four day period, write down your deepest emotions and thoughts about the emotional challenges that have been influencing your life the most. In your writing, let go, and explore these events and how they have affected you. You might tie this experience to your childhood, your relationship with your parents, people you have loved or love now. Write continuously for twenty minutes a day. The exercise of writing about your emotions and thoughts has been proven to have positive effects on health.
Practice mindfulness meditation
Research indicates that individuals who have practiced mindfulness meditation and mindfulness-based stress reduction (MBSR) show an increase in gray matter in the same parts of the brain that are damaged by adverse childhood experiences.
Choose a time every day to focus on your breath. Learn diaphragmatic breathing and grounding techniques. Your breath is the best natural calming treatment—and it has no side effects.
Yoga
When children face ACEs, they often store decades of physical tension from a fight, flight, or freeze state of mind in their bodies. Studies show that yoga decreases blood flow to the amygdala, the brain’s alarm center, and increases blood flow to the frontal lobe and prefrontal cortex, which help us to react to stressors in healthier ways. Yoga has also increase levels of GABA—or gamma-aminobutyric acid—a chemical that improves brain function, promotes calm, and helps to protect us against depression and anxiety.
Build Social Connections
Research has found that having strong social ties improves outcomes for men and women with cancer, autoimmune disorders, or other chronic diseases. This is because positive interactions with others boost our production of oxytocin, a “feel-good” hormone that dials down the inflammatory stress response
EMDR Therapy
Eye movement desensitization and reprocessing (EMDR) is a form of psychotherapy that helps individuals remember difficult experiences safely and relate to those memories in ways that no longer cause pain in the present. EMDR therapists help patients to trigger memories and the connected emotions and beliefs. As the patient recalls specific difficult experiences, they are asked to complete eye movements with the therapists help. These eye movements are similar tothe healing action of REM sleep.
EMDR creates a neurobiological state that helps the brain change neural connections that have been dysregulated by chronic, unpredictable stress and past experiences-often ACE’s. This change can lead to a reduction of the traumatic memories we store in the brain and calm the brains alarm center.
Therapy
Sometimes, the long-lasting effects of childhood trauma are just too great to tackle on our own.Part of the power of therapy lies in allowing ourselves to finally form an attachment to a safe person. A therapist’s unconditional acceptance helps us to change the circuits in our brain that tell us that we cannot trust anyone. With this change, we can begin to grow new, healthier neural connections and begin to heal.
Carol Van Kampen, LMSW
Carol Van Kampen, LMSW is an individual private practice psychotherapist who specializes in anxiety, depression, grief, and trauma treatment at Marsh Psychology Group. Carol is EMDR trained. Contact her at marshpsychologygroup.com
cvankampen@marshpsychologygroup.com
https://marshpsychologygroup.com/carol-van-kampen-lmsw/
Sources: 8 ways people recover from post childhood adversity syndrome; Donna Jackson Nakazaw
What is Developmental Trauma / ACE’s- Portico, Canada’s mental health and addiction network
Anxiety and the Avoidance Trap Avoidance is a common behavior associated with anxiety. For example, if someone has social anxiety, they might avoid attending social gatherings where they would be expected to interact with a lot of people. This avoidance feels like a relief initially because the threat of experiencing uncomfortable symptoms goes away. While […]
Anxiety and the Avoidance Trap
Avoidance is a common behavior associated with anxiety. For example, if someone has social anxiety, they might avoid attending social gatherings where they would be expected to interact with a lot of people. This avoidance feels like a relief initially because the threat of experiencing uncomfortable symptoms goes away. While it makes logical sense in the moment, avoidance makes anxiety worse over time.
Every time this person says ‘no’ to a social gathering, they are enforcing the idea they cannot handle the experience and need to avoid it to be safe. As they lose confidence in their ability to tolerate discomfort, they will be more likely to avoid it again the next time. What starts with large gatherings could develop into avoiding other situations. Over time, their life becomes increasingly limited.
If avoidance is not the answer, how do we best address anxiety around specific triggers? The answer is the opposite of avoidance: exposure. Find ways to begin to tolerate anxiety-causing situations, and the uncomfortable feelings that result, by developing coping skills. Start slowly with something just outside of your comfort zone to begin to build confidence and tolerance, and work toward addressing larger triggers.
Depending on the severity of one’s anxiety and the extent of avoidance, exposure can be extremely difficult to do without help. Working with a mental health professional can provide the support and guidance needed to face anxiety and overcome the avoidance cycle.
-Laura Gross, LMSW
Laura Gross is a fully licensed clinical therapist with Marsh Psychology Group. Contact her at:
lgross@marshpsychologygroup.com
Marsh Psychology Group: 248-860-2024
“Imposter Syndrome” in the Workplace
“Imposter Syndrome,” while not a diagnosable condition within the mental health community, is a widely-experienced phenomenon within the professional world in which a person feels a chronic sense of inadequacy and/or as if they are not truly qualified for their respective position (despite the person’s actual qualifications). “Imposter Syndrome” can be present among any demographic group; however, it is a mindset most commonly experienced among women and minority groups.
“Imposter Syndrome” can be displayed in a number of ways within the work environment, including seeking constant reassurance about one’s job performance, difficulty “speaking up” during staff meetings, “overachieving” behaviors, perfectionistic tendencies, working significantly longer hours than required or expected of one’s position, attendance issues (typically due to early “burn out” and/or workplace anxiety), and even mannerisms perceived as “arrogant” by coworkers (typically as a compensatory measure).
If feelings and/or behaviors caused by “Imposter Syndrome” are left unaddressed, these experienced negative feelings will only worsen, potentially leading to extreme job dissatisfaction, decreased self-esteem, depressive- and/or anxiety-related symptoms, and even quitting or being terminated from one’s place of employment.
Therefore, if you recognize “Imposter Syndrome” tendencies within your own workplace behaviors, here are some strategies that may assist you:
1. Objectively evaluate your work performance. Are you completing the tasks expected of you in a satisfactory and timely manner? Is your attendance satisfactory? What are your strengths and areas that challenge you? What are ways in which you wish to grow and advance in your career? Provide yourself with objective feedback in these areas on a regular basis. Implementing self-calming techniques, such as deep breathing, will assist in your ability to remain objective.
2. Practice compassionate yet constructive self-talk. Provide yourself with regular positive reinforcement regarding your work performance. In identifying areas of your job in which you are struggling, brainstorm constructive and realistic strategies to improve your performance (seeking feedback from others if needed). An example of compassionate yet constructive self-talk is as follows: “I did a great job stepping out of my comfort zone and taking a leadership role on this project; next time, I will keep my notes available so I am able to communicate my thoughts more clearly.”
3. Remind yourself that YOU were hired for this position. Unless you blatantly misrepresented yourself throughout the hiring process, your employer hired YOU based on your education, credentials, experience, personality traits, and/or other qualities deeming you capable of being successful in your current position. Provide yourself with daily reminders of your capability through positive self-talk and through objective evidence. For example, “Based on my education, experience, and leadership abilities, I
am capable of doing this job, and I deserve my position.” Many people find it helpful to write these daily reminders in a journal.
4. Seek support from others. As stated earlier, “Imposter Syndrome” is most commonly experienced among women and minority populations. It may be helpful to seek supportive resources specifically geared toward women and/or minority populations. These include, but are not limited to, mentors, peers, support groups, and community activism organizations.
5. Set boundaries. Many who experience “Imposter Syndrome” attempt to compensate for their perceived inadequacies by demonstrating “overachieving” behaviors. To minimize these tendencies, it is often helpful to establish a set work schedule and to make a pact with yourself to not lengthen your work hours unless required of your position or only as an occasional exception. Other strategies include delegating tasks (if appropriate), saying “no” to responsibilities outside of one’s job description, and asking for assistance and/or clarification if a particular task is unclear.
6. Establish or maintain appropriate work-life balance. It is critical that each of us engages in activities, interests, hobbies, relationships, etc., separate from our work environment. This is especially important among individuals experiencing tendencies of “Imposter Syndrome,” as the work environment is often a trigger for feelings of anxiety that extend well beyond the work day. Establish (or maintain) a consistent self-care routine that provides consistent fulfillment and feelings of relaxation and contentment for you.
If any of these techniques are especially challenging for you, or if you are experiencing difficulty coping with work-related stress, it may be helpful to seek the services of a mental health professional.
-Sierra Shapiro, MS, LPC
Sierra Shapiro is a staff psychotherapist at Marsh Psychology Group. You can reach her at 248-860-2024 or Sshapiro@marshpsychologygroup.com
The Importance of Self-Care Self-care is a critical part of our lives, and developing and maintaining a consistent self-care regimen is one of the most important components of psychological well-being. However, we oftentimes have difficulty with the process of developing a a consistent self-care routine and incorporating it into our day-to-day lives. Everyday Responsibilities […]
The Importance of Self-Care
Self-care is a critical part of our lives, and developing and maintaining a consistent self-care regimen is one of the most important components of psychological well-being. However, we oftentimes have difficulty with the process of developing a a consistent self-care routine and incorporating it into our day-to-day lives.
Everyday Responsibilities and the Pandemic
In normal times, we have multiple responsibilities, such as career obligations, school obligations, family obligations, relationship obligations that vie for our energy. But what is the impact of meeting these expectations while managing the chronic uncertainty of a global pandemic. What is the impact of this combination? That book you were so excited to read lies untouched on your nightstand. Your new body lotion remains unopened in the Target bag. Your stomach is upset due to poor meal choices because you just “don’t have time” to prepare or purchase a balanced meal. You haven’t reached out to your support system because “everyone is busy” and you don’t want to be a burden, or (even worse) make plans you will end up cancelling because you are mentally drained.
With this in mind, I invite you to think of it this way: we wouldn’t go without food for three months because we have work deadlines; we wouldn’t go without sleep for a month because we are helping a friend experiencing a difficult time; so, why do we so thoughtlessly go without self-care?
Self Care
Self-care is vital. It is invigorating. It is rejuvenating. It does not have to be expensive or complicated, and it does not have to be perfect the first time. Self-care is a journey like all other areas of our lives, and you might not fully enjoy your first attempts at regularly implementing self-care practices into your life. Here are some expamples of self-care.
Painting
Guided meditation
Dancing to a favorite song
Taking a walk
Yoga
Prayer
Reading
Watching a favorite movie/TV show
Coloring in an adult coloring book
Knitting
Cooking/Baking
If you are having trouble, remember to keep it simple. Think of the five senses. What is visually appealing to you (colors, artwork, nature, architecture, the birds frequenting the feeder in your backyard, etc.)? What sounds do you enjoy? What are some of your favorite foods? What are your favorite scents? What hands-on activities can you engage in to satisfy your sense of touch (cooking, gardening, playing with your pet for five minutes before grabbing your phone in the morning, etc.)?
I invite you to begin with 10 minutes per day. Remind yourself that self-care is a vital area of your life and not an occasional treat.
If you are unable to motivate yourself, or find the usual things you do to take care of yourself are not helping, meeting with a mental health professional may be your next step. A therapist can help you develop a self care routine, provide support, and increase your coping skills.
Sierra Shapiro, MS, LPC is a psychotherapist at Marsh Psychology Group. She can be reached at sshapiro@marshpsychologygroup.com or 248-860-2024
Tips for Managing Times of Uncertainty
These are uncertain and highly anxiety-provoking times with an unclear end point. If you find yourself experiencing new and/or worsening feelings of anxiety, here are some strategies to assist you in minimizing these feelings during the COVID-19 pandemic or other circumstances yielding uncertainty:
1. Identify your feelings and validate them. Tell yourself it is okay to feel exactly how you are feeling. You may be feeling scared, angry, confused, frustrated, overwhelmed, etc. Identifying your feelings can assist you in developing greater control over them and therefore allowing you to release them in positive ways. Many find it helpful to write down their feelings in a journal.
2. Limit the amount of news you consume. Stick to one or two reputable news sources and set a time limit on how long you watch, listen to, or read the sources you have chosen (e.g., 20 minutes per day). Make an effort not to consume news in the evening, if possible. Information overload (even when the information is helpful) can greatly overstimulate our brains, therefore worsening feelings of anxiety or tension.
3. Establish a routine. Even though this routine will most likely differ from your pre-pandemic routine and may involve limited time outside of your home, creating a routine and sticking to it is crucial for minimizing feelings of anxiety or tension. Our brains crave repetition and predictability to counter the surges of adrenaline we experience when feeling anxious or overwhelmed. Make sure your routine is realistic and keep it as short as possible in order to set yourself up for success. Write your routine down and review it at the end of the day until it is fully established. If certain steps in your routine are unrealistic or not possible due to the current conditions, simply alter these steps. Remember to be patient with yourself during this process.
4. Maintain social connections. Humans are social creatures, and even the most introverted among us need social interaction. This is especially difficult during these times and we must therefore get a bit creative. Schedule regular video chat sessions with family and friends if face-to-face contact is not possible or not advised.
5. Contribute. Humans are innately wired with a desire to contribute. Think of the term in a literal sense: each day we intrinsically contribute knowledge, skills, services, ideas, emotions, behaviors, etc., through our day-to-day interactions, our careers, academic settings (if applicable), relationships, and through our sources of entertainment. Many people are unknowingly neglecting this need (even while satisfying all others) and wondering why they still “aren’t feeling quite right.” This is completely understandable, as the “need to contribute” is a particularly difficult one to clarify. Below are some examples of how to satisfy this during these times of uncertainty:
● Call an elderly neighbor and offer to pick up groceries for them.
● Consider participating in an online class or an online special-interest group to both gain and share knowledge and/or a newly-acquired skill.
● Contact a local animal shelter or one of your favorite charities/community organizations and ask about current options in which you can safely volunteer.
6. Move your body. Make physical activity part of your daily routine, even if it is 10 minutes per day of walking and/or stretching. Do what feels comfortable to you to ensure that you are not overworking your body and that you are enjoying the form of movement you have chosen.
7. Practice regular self-care. Self-care is a crucial part of our existence and it is a necessary element of our psychological well-being. Take time to listen to some of your favorite songs, read a good book, spend time in nature (if possible), or incorporate some deep-breathing exercises/guided meditation into your daily routine. Do what feels comfortable and positive to you.
If you choose to implement these tips into your day-to-day life, remember to be patient with yourself. Changing our current routines and thought patterns is a long and often difficult process. If you are finding these times particularly overwhelming, it may be helpful to seek the services of a licensed mental health professional to assist you in managing uncomfortable emotions during these difficult times.
-Sierra Shapiro, MA, LPC
Sierra Shapiro is a psychotherapist at Marsh Psychology Group. She can be reached at 248-860-2024 or sshapiro@marshpsychologygroup.com.