Right now there is a lot of fear, uncertainty and panic that is happening in our community, across the country, and across the world.
Empower your Mind therapy has made the tough decision as other mental health practices and community support clinics have to offer only virtual sessions for the next 2-3 weeks.
This blog is to help combine a culmination of information that we have collected during this time of where to find official and accurate information regarding COVID-19 as well as how to use our DBT skills to cope and manage during this time.
First – It is important to check the facts
Not everything you are hearing or will hear will be the truth. It may be inconsistent, exaggerated or misinformed. Remember to research and fact check. Facts do matter, especially during times like these. Try not to get caught up in the hysteria.
Text COVID to 692692 to get accurate and up to date information on NYC status.
https://www.schools.nyc.gov/school-life/health-and-wellness/coronavirus-update for updates on NYC schools
Nyc.gov has accurate, official and up to date information
https://www1.nyc.gov/site/doh/health/health-topics/coronavirus.page this is a all inclusive informational about the signs, symptoms and prevention and when to go to the doctor.
Limit the information that you consume a day – continuous exposure can overwhelm us and increase our anxieties and fears. Set clear boundaries with yourself and others on how much you will talk about the media and look at the media per day.
For example, you can set a limit of only checking the news once everyday at 1pm to 2pm to catch up on any coronavirus related information. But beyond that you disconnect from the media and news.
Don’t be afraid to ask your family and friends to maintain this boundary. It is important for you, your self-care and mental health.
While this virus may not mortally effect those with a strong immune systems, otherwise healthy individuals or young adults – You know more people than you think that are immunocompromised and older with health difficulties. Be safe and aware. Wash your hands, avoid touching your face and utilize hand sanitizer if and when you can.
Instead of using the gym, take a walk outside or opt to work out in your own apartment or home. It may be impossible to utilize distance of 8-12 feet that are being recommended especially if you rely on public transport or walking to get to work or where you need to go. Make space between yourself and others as much as possible.
There are many things to do to stay connected when being advised to social distance.
Social distancing is not synonymous with social disconnecting or social isolation.
Limit going out with friends but instead hang out in your homes or apartments or less crowded places. There are lots of things to do inside and still be able to feel included. Boardgames, mobile games, video games, Netflix, hulu and youtube are all great ways to interact with your friends in your home.
- Arrange a zoom or facetime call with one or more of your buddies during the day
- Check in with your family
- Upload all those photos on your phone that you’ve been meaning to for months but have been too busy and preoccupied to do.
- Donate to a cause you believe in
- Start a group text thread.
- Exchanges things like music, books (Start a virtual book club with your friends!), movies etc.
DBT Skills to help us better regulate our emotions and feel more in control during this time.
Mindfulness: Observe, Describe, Nonjudgment, and Acceptance
Mindfulness helps us to observe and describe what we are feeling. It reminds us that we are not our emotions – that we “feel” anxiety and we “feel” fear, but we are not defined by those emotions nor the crisis that is occurring in the present time. After we observe and describe our emotions and thoughts, it’s importance for us to be accepting and nonjudgmental towards ourselves and others. Honor your emotion and accept that it is there – and try not to let it define you. It’s okay to feel what you’re feeling
Self-Soothe utilizing your five senses.
A DBT skill that utilizes mindful self-care with our five senses: Vision, Hearing, Smell, Taste, and Touch.
Vision
- Examining the sky
- Rearrange room so it’s more pleasing to you
- Watch the flames on candles
- Watch something aesthetically pleasing – images of beaches, oceans, puppies etc.
- My favorite thing to watch is informational videos about dogs – Not only do I get to learn more about my favorite canine, it’s also so cute to watch!
Hearing
- Listen to your favorite music
- Listen to the sounds of nature – via soundtracks etc.
- Hum, Sing etc.
Smell
- Burn a candle or incense
- Essential Oils
- Make something aromatic – Cookies, popcorn, etc.
- Open your window and let fresh air in.
Taste
- Stockpile your favorite snack
- Make sure to drink a drink that you enjoy.
- Practice Mindful eating
Touch
- Dress up in cozy clothes or blankets
- Take a hot shower
- Soak in a hot bathe
Build Mastery to stay in control
During times of crises, we often feel out of control and focus on the things we can’t do. Instead, Building Mastery has us do at least one productive thing a day that helps us to feel in control, competent and confident. When we focus on what we can control, and achieve tasks, it increases our feelings of hopefulness and calm.
- Wash your hands
- Nourish yourself
- Plan
- Schedule worry time
- Do chores
DBT PLEASED skill reminds us that we need to nourish your bodies in order to nourish our minds. Make sure to take care of yourself in order to take care of the others around you. It stands for
- Physical Health
- Think about what skills you can use to stay ontop of your physical help (see below for ROUTINE), treat illness when it arises, take your medications as prescribed
- List resources and barriers
- Think about people, skills that support you. Consider practical ways to increase your self-care. Problem solve barriers
- Eat balanced meals
- Make sure to eat well and intuitively
- Avoid drugs and alcohol
- Make wise-minded choices around substance use.
- Sleep hygiene
- Make sure to get the right amount of sleep and rest (especially if you’re sick)!
- Exercise
- While gyms and walking may be off limits for a while – there are other ways to exercise from the comfort of your own home. You can engage in many exercises via Youtube for free. Yoga, Pilates, Barre, Intense cardio etc.
- Daily
- Input these things into your ROUTINE.
ROUTINE
Humans crave some type of structure, and this time can be made more difficult because our normal structure (whether that’s going to school or going to work) has been disrupted.
Don’t be afraid to create a routine for yourself for each day in order to stay organized and ontop of things.
- R- Responsibilities
- What are the things you need to get done in the day?
- O- Ongoing structure
- Have it be fairly predictable
- U- Use of skills
- Work practicing skills or utilizing skills into your routine – In this case it could be practicing mindfulness for at least 2 hours or scheduling in some time for a bath so you can practice self-soothing.
- T- Traditions
- Make a facetime game night with friends.
- Have a facetime/zoom video dinner with family
- Make something up!
- I- Interests included
- It will be hard to stick to a routine that is all work and no play – as well as doesn’t include anything you’re interested in.
- Make a list of things you’re interested in and brainstorm how they can work with your day.
- N- Novelty
- Don’t make you’re routine too predictable, because then it will get boring too fast. Leave some room for some last minute ideas or snacks time!
- E – Envision a satisfying life –
- During the next few weeks. How would you want your life to look like? What would you like to see when at the end of this, you look back?
It’s important to not get stuck in “stuck thoughts” and effectively rethink our cognitive distortions. Acknowledging when we are ‘catastrophizing’ or engaging in ‘black and white thinking’ and dialectically shifting our thoughts in more wise-minded ways will not only help us remain calm and level-headed, but also set an example for those around us. Check out this blog post to look more into what cognitive distortions are and how we can challenge them.
This time will not be easy, but there are things that we can do everyday in our own lives in order to make this more emotionally, mentally and physically manageable. Remember to take deep breathes, and practice some radical acceptance.
Things will be okay and we are resilient and resourceful to handle what’s to come next.
Even though Empower your Mind Therapy has made the tough decision to go completely virtual for the next few weeks, which means we are available but only via Video chat and telephone sessions. We are still here to support all of our clients and potential clients to be in this time of need. We are also offering to any new clients a reduced sliding scale fee if you do not have Healthfirst insurance in any capacity. (Out of Network benefits or no insurance). Please reach out to info@eymtherapy.com or call 347-947-7082 and speak to Tiffany, our Intake Coordinator, on next steps.
