I am younger than a Boomer but because I’m a bit of a technophobe my children love to make fun of me for being out of touch when in comes to technology. Needless to say switching to telemedicine during the coronavirus pandemic felt overwhelming at first. And it was weird for my clients too. The interruptions, ” can you hear me?” or “wait, wait you froze.. oh ok,” were a strange part of the therapy session. My clients range in age from 15 years-old to 65 years-old, and sure the teenagers seemed more at ease with the technology, but no one really seemed at ease. And despite the variability in the different issues of which my clients present, many discussed a feeling of a lack of control. Symptoms of anxiety and depression have certainly spiked with the uncertainty in the world today. But there are things we can do to have some control of our environment at a time when we feel powerless:
1. Exercise– exercise has been shown to elevate mood and decrease feelings of anxiety; 30-40 minutes of cardio four times a week is a great goal-but start with just one day per week.
2. Make a list of pleasurable activities that you can do during this time-read a book, walk, watch a movie, garden, build something, write, listen to music, play music, etc.
3. Find a 10 min relaxation exercise you can do. I like Progressive Muscle Regression but any mediation or relaxation practice works.
4. Connect. Social distancing doesn’t have to mean complete isolation. Plan to meet virtually with friends and family; you can even join a virtual group-book club, music group, new moms group, cinema club, etc.
5. Eat healthy and mindfully. This doesn’t have to be a time of the quarantine fifteen. Eating healthy helps decrease the occurrence of uncomfortable physical symptoms ( i.e. shakiness if you skip a meal or stomach bloating and lethargy if you eat too much) and helps with feeling mentally strong and in control.
6. Make a schedule. Loosely plan your day but try and stick to it as best as possible. Start with an optimal wake up time. Hour by hour try and include in the schedule: work, eating, exercise, pleasurable activity, relaxation, connecting with others.
Having some control of your day and feeling productive can help elevate your mood and better manage these strange times.
No responses yet