This is certainly a weird time folks. Weeks ago, I don’t think I could have imagined where we as a community would stand now, trying to manage increased stress and anxiety related to the recent COVID-19 (“coronavirus”) pandemic. I want to provide some tips and strategies for effective coping, as self-care right now is essential in managing our emotions and supporting the body’s nervous system and immunity. 

First off, it’s important to understand that having anxiety right now, or noticing that you are feeling fear, is completely normal. This is your body alerting you that there is something to be concerned about. But what you do have within your control over is how you manage this anxiety, no matter how appropriate of a response it is.

Here are some strategies I want you to be keeping in mind: 

• Reduce news and social media checking: It can be easy to get flooded with all of the information that is being constantly circulated through news stations, social media, and amongst our loved ones. While a lot of this information is useful - particularly the information coming from reputable sources, such as the Center for Disease Control and Prevention (CDC) and the World Health Organization (WHO), or local experts in public health - excessive consumption can be like lighting a stress fire in our body. Try to set specific limits on how much time you are spending in a day consuming information.

  Examples: 

  • Allow yourself one night off from watching the news

  • Limit yourself to 5 minutes of social media scrolling in the morning, and again in the evening. 

  • Have some (potentially uncomfortable) conversations with loved ones, like “I really appreciate you looking out for me, I’m going to be taking a COVID break for the next couple of hours, but then I am ready to discuss and support each other.”

• Take time to promote calm: Slowing down and engaging in relaxation exercises is a great way to soothe the nervous system and promote immunity in the body. Take a few minutes to deep breathe, meditate, maybe even stretch or take a slow yoga class virtually. 

  • Here’s a wonderful short guided breathing exercise:

    https://www.youtube.com/watch?v=SEfs5TJZ6Nk

• Manage your stress productively: focus on what you can control and problem solve in the here and now. Overthinking while not changing anything depletes our energy and impacts our mental wellbeing. 

•  Acknowledge and honor your feelings: There are a lot of emotions that are natural and appropriate to be experiencing right now. Don’t try to push these feelings away, instead, see if you can sit with them and notice them without judging. Then let them go when you are ready.

•  If you’re feeling well, go outside: While honoring the CDC’s and WHO’s recommendations for social distancing.. see if you can go outside and immerse yourself in nature. Take a walk, sit in your backyard, or find an isolated hiking trail in your area. Sunlight promotes Vitamin D in the body (which can help lift our mood), and connecting with our natural world helps the mind to stay connected to the here and now. 

I want to continue to encourage you to focus on the positives, such as ways your communities are coming together during this time of crisis. Please know that you are not alone, and that you have many different tools to promote your resiliency during this time. If you feel like you need additional support, or even some additional resources, please reach out! I can be reached by phone at 813-644-9659 and by email at callie@nettlescounseling.com. 

Sending healing thoughts,
Callie

Callie Nettles, LMHC 
Owner, Nettles Counseling