Limit the time you’re exposed to the situation. Be informed, but limit the amount of news, media, social media, that you take in. For social media, you can choose to follow and unfollow certain accounts and channels. Use social media to build yourself up, promote positivity, and connect with non-toxic people. Social media is a fantastic tool when used this way.
Practice reframing thoughts
Reframe your negative and distorted thoughts. Read about cognitive reframing here. To begin dealing with negative thoughts, we must recognize when we have one. Next, is to identify what triggered the emotion. Our thoughts and emotions are linked. Notice whether you are ignoring, minimizing, or exaggerating the situation. Challenge your thoughts, be curious about them. Keep in mind that thoughts are just thoughts and not fact. The final step is to reframe. Rewrite the thought so that it is no longer negative, personal, permanent, and pervasive. With the practice of reframing our thoughts, over time, positive thinking becomes a biproduct.
Allow yourself to feel peace
Let peace begin with you. What can you do or think that makes you feel peaceful? A few ways to begin feeling peaceful may include, guided meditation, going for a hike or walk, drawing, working on a puzzle, journaling, etc. Allow yourself to feel peace and notice what it feels like.
Limiting exposure to news and social media, reframing thoughts, and finding peace are 3 mindful ways to increase positivity, but there are other paths out there, as well. Participate in 2 to 3 mindful activities for a few weeks or a month to see what you enjoy. Build a mindfulness skillset to use during hard times.
If you would like to work on this with someone, reach out to a professional counselor who can help.
One way to lift your spirits (taken from the book High Hopes by Patrick Lindsay)
“‘Live Now’ Refuse to let time dictate your day. Lose track of it. Immerse yourself in whatever you’re doing. Surrender yourself to the activity. Commit your full attention. Notice the difference.” ~ Patrick Lindsay
“The happiest of all lives is a busy solitude.” ~ Voltaire (François-Marie Arouet) (1694-1778)
Years ago, I worked with teens at an inpatient home as a milieu counselor. I did this for two years. We had a big white board and I would pull something appropriate from High Hopes and write it on the board. The teens enjoyed that and would sometimes write it in their journal or decorate around it using dry erase markers.
If you work with teens, I have found that this gentle approach to engaging with teens is easy and can be inspiring. Some days, something I would write seemed to spark people who appeared to be really struggling, as I’d catch them looking at the board and writing in their journal. Occasionally, I observed a boost in positive emotions and peer interactions following.
You don’t have to use this book, there are plenty of good books to pull inspiration from and share with others. I do prefer this method over looking up quotes online. Quotes online seem to repeat themselves and you don’t always know the credibility or who said what. High Hopes is a small book, so it fit in my full bag that I’d take into work.
I hope that this article inspired you.
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Information from the CDC on taking care of your emotional health during a disaster. A few steps that you can follow:
Take care of your body.
Connect with others.
Avoid too much exposure to the news.
Seek help when needed.
Common signs of distress to look for:
Feelings of numbness, disbelief, anxiety or fear.
Changes in appetite, energy and activity levels.
Difficulty sleeping or nightmares and upsetting thoughts and images.
Physical reactions, such as headaches, body pains, stomach problems, and skin rashes.
Worsening of chronic health problems.
Anger or short-temper.
Increased use of alcohol, tobacco or other drugs.
* If you are experiencing these feelings or behaviors for several days in a row and are unable to carry out normal responsibilities because of them seek professional help. * There is further information and additional resources on CDC’s website, here.
When you feel stressed or anxious, have you been mindful of your breathing? Notice if you’re holding your breath, taking shallow breaths, or breathing too quickly.
Take control of your breathing by trying a short breathing exercise:
Lay, sit, or stand comfortably, with good posture to allow yourself to breathe easily.
If you’re laying or sitting, maybe you want to close your eyes to increase focus.
You may place your hands gently on your stomach to physically feel it move in and out as you breathe.
Take note of physical sensations and then focus on your breathe.
If you find yourself becoming distracted by anything, acknowledge the distraction (distractions occur naturally and are reminders to return to what we were working on), allow it to roll through your awareness, and then simply return your attention to your breathing.
Breathe in for 3 seconds: 1-2-3
Breathe out for 3 seconds: 1-2-3
Repeat 3 times
Notice any differences in how you physically or mentally feel.
Calmly return your focus to the environment around you.
You may want to play around with the time spent in the exercise, do what works for you.
*Tip for severe anxiety and panic: if you find yourself holding your breath for longer than the brief pause during this exercise, skip the pause all together and just focus on steady in-and-out breathes.*
These 12 tips are specific to living through a pandemic (COVID-19) where there are multiple tragic events and crisis occurring at once on a worldwide scale.
A brief overview of the destruction that COVID-19 has caused
• People are ill and dying from a virus.
• People are socially isolated from family and friends.
• People are restricted in where they can go and what they can do.
• People have lost jobs and are financially unstable.
– Connected to all of this is the person’s identity because people identify themselves through going out and participating.
• Political issues, finger pointing and name calling are a big part of this pandemic.
• People wear face masks to reduce spread of the virus, but the mask also hides smiles.
• Anxiety, depression and suicide is on the rise.
• People are silently hurting.
The benefits of these tips are (but not limited to)
• Increased happiness
• Connection to others
• Raising awareness
• Fostering positivity
• Finding value and meaning in life
• Learning coping strategies
• Finding help
Keep in mind that this article isn’t telling you to ignore, dismiss, or minimize what’s going on around us. It is important to sit with the difficult emotions and thoughts, to process, and personally grow from what’s occurring in our lives. We can’t run, there needs to be a resolution to do something about it, but there needs to be a balance and healthy approach.
Let’s cover the tips on getting through
1) Limit your time on social media and watching the news. Be informed and have proper understanding about what’s going on around the world, but don’t allow the information to overwhelm and carry you away. The information on social media and the news shouldn’t occupy a good portion of your day.
2) Mute or unfollow people on social platforms such as Facebook, Twitter and Instagram if they are posting unhelpful information on the pandemic or are posting frequently on the pandemic. Always check the resource of what they post to make sure it is true and accurate. There is a lot of information being shared that is inaccurate or highly one-sided. Be your own researcher, fact-checker, and it is beneficial to try to see from both sides of an issue. Widening perspective allows us to have a more open mind and gives us a little more breathing room.
3) Use social media and technology to your advantage. Since we have to limit being around others or can’t be around people at all, use social media to connect and to lift up others. Post something kind or funny. Post a beautiful picture. Have an engaging conversation, but leave out the pandemic and political issues surrounding it. You can lift someone’s spirit and your own!
We use video platforms on almost a daily basis now, continue to use it to connect. Talk to a good friend who you haven’t seen in a while. Use video platforms to check-in with a person’s mental health, you don’t know who is suffering in silence.
Are you feeling unsure about how to check-in? This link will lead you to check-in questions:
Do you have a favorite hobby or interest? Join and follow social media groups and pages to motivate and fuel your interests.
4) Virtual tours, adventures and visits. If you are looking for something new and interesting to do without leaving your house, take a virtual trip to a National Park, zoo, museum, etc. Think of somewhere that you’ve never been and would like to go. Read about it, look at pictures, watch videos, and take a virtual tour. This is fun activity to do with kids and it’s educational.
If you’re religious or spiritual, consider attending a virtual service or practice.
5) Teach someone about your hobby or trade. Write, blog, create social media content, and make a video to do so. Engage with people, answer their questions, and provide them with credible resources so they can learn more.
5) Increase your self-care. Do more of what you enjoy and try new things, even if you don’t feel like it. Take care of your body and mind. Try to keep to a normal schedule, this includes proper exercise, diet, and staying hydrated. If you’re overwhelmed with work, schedule in self-care. Slow down, read a book, take a bath, watch a movie, call someone you care about.
6) Make a vision board to stay focused on your long-term goals. Read how here:
8) Practice mindfulness, breathing and or meditation. Find someone who provides these services online if you need help getting started. Create a YouTube playlist of relaxing music and sounds that you can practice to. Don’t give up if these exercises don’t immediately benefit you in an impactful way, it takes time to learn them. It’s a process.
9) Use online presence to raise awareness or funds for a cause that you’re passionate about. Help people learn more, support people who need it the most, connect to others who care about the same thing as you. Feel good!
11) Have a safety plan and an emergency plan. For the safety plan:
• Write down what triggers maladaptive behaviors.
• Write coping strategies for each trigger that you can participate in right away.
• Write down three positive affirmations or favorite quotes.
• List three people whom you can trust to call and talk to and receive support from (Do ahead of time: make sure that they know they are on your safety plan list and tell them how they can best support you if you contact them.) (Ideas on how they can help: this can range from a phone call to recall favorite memories or to meet up for coffee.).
• If your situation turns into an emergency, call 911 or the National Suicide Prevention Lifeline 1-800-273-8255 or your local mental health crisis lifeline. Add these emergency phone numbers to your safety plan.
12) Speak with a professional counselor. They can teach you several coping strategies and powerful tools like cognitive reframing. They are someone who will be present with you, be non-judgmental, listen, and provide feedback. They will support you and give you space for you to process your strongest emotions and thoughts.
Check out these other benefits to seeing a counselor:
IMPROVE the Moment is the next skill. The acronym IMPROVE makes life a little bit better when it is not going so well.
During a crisis, you have two options. You can sink into the distress or invest in behaviors that might improve how you feel in the moment.
I: Imagery M: Meaning P: Prayer R: Relaxation O: One thing (or moment) at a time V: Vacation E: Encouragement
Imagery is powerful because your mind can convince your body that you are elsewhere. A good example is being at the beach. When you’re actually sitting on the beach, your muscles are relaxed. When you imagine yourself at the beach (and you’re elsewhere), you can still get your muscles to relax, you convince your body that you are sitting there.
Ideas for imagery
Use an app or purchase a recorded guided imagery. You can also just use your own mind and create a guided imagery.
• Forest path • Walk on the beach • Favorite place • Safe place • Sunflower field • Stroll by a stream • Waterfall • Garden of butterflies • Sunset • Star gazing • Mountain summit hike • Sitting by a campfire
Practice and enjoy the benefits! Also, imagine yourself doing well and practicing your skills.
Viktor Frankl (1905-1997), one of the founders of existential therapy, once said “If there is a why, then a person can figure out the how.” [Look him up, his life was remarkable. He wrote the book “A Man’s Search for Meaning,” which is about being a psychologist in a concentration camp. He is well-known for this book, but he has several other accomplishments.]
List and contemplate your “whys” for working on any problem.
Examples: Why stay safe?; why practice your skills?; why improve your self-care?
Having meaning motivates you; your whys will motivate you to act.
Prayer is a calming ritual, it also provides connection, guidance, and peace.
Pray where you are at, or go to your place of connectedness or worship. This skill is useful anywhere and at anytime. Connect to your spirituality.
Everyone needs relaxation. What do you do to relax? What do you think could be relaxing that you would like to try?
Schedule in some of those relaxing behaviors every day. Keep in mind that relaxing also takes practice.
Tips for practice: Be mindful of your breathing; be mindful of tense muscles and release the tension; sit in a quiet place.
One thing (or moment) at a time
Take on only one thing in the moment. When we try to juggle or do too many things at once, we become overwhelmed and or shut down completely.
Example: You don’t know how to make it through your day, but you know that you can make it through the next hour, or through the next 5 minutes. Focus on what is manageable.
Take a break from your stressors or crisis. These breaks need to be planned, like scheduling a walk in the park in the evening, or watching your favorite movie before bedtime. Taking quiet time to reflect, meditate, or do deep breathing exercises are also good ideas.
Allow yourself to take a break when you feel that you need it.
You need encouragement during those tough times. The things that you say to yourself matter, they influence how you feel.
During your self-talk, say affirmations, coach, and cheer for yourself.
Write down 10 affirmations you can repeat to yourself throughout difficult times.
• This crisis will pass. • I can do this! • I have everything that I need to get through this.
The ACCEPTS acronym has skills that helps keep you busy and distracted when you would typically be preoccupied by a crisis. It is easy to dwell on what is going wrong, by focusing on the ACCEPTS behaviors, you can get yourself through hard times.
Activities keep you busy and your mind off of problems and behaviors. The behaviors that you are focused on are healthy and helpful.
To start practicing this skill, write a list of activities you enjoy when life feels better. If you’re unsure or need ideas, go online and search for activity lists.
Add the pleasant activities into your schedule and mindfully do them.
Choose an activity and enjoy it now!
Contribute to others. It is a way to take your mind off of your own problems, to feel connected and useful, and to create positive feelings.
Do a favor; acts of kindness; write a thank you note; bake brownies to share; volunteer locally.
Create a list of ways to contribute to others and begin right away.
Afterwards, journal about the experience, reflecting on your thoughts and feelings.
Draw healthy comparisons between yourself and others. There are people living without necessities, who have gone through tragedies, or who have tremendous obstacles to overcome. Remembering that other people are also suffering, often in worse ways, allows for you to gain perspective of what you’re going through. This perspective also increases your feelings of gratefulness.
Emotions arise from the things we do. You can change your emotion by changing your behavior.
When you’re depressed, do behaviors that lift your spirits. When you’re anxious, do ones that are relaxing. When angry, do ones that are calming.
Check-in with your emotions in the moment, and if you find that you want change, then choose to participate in a healthy behavior to change your emotion.
Pushing away means that you decide to revisit the problem at another time. Imagine putting the problem in a box, locking the box, and placing it on a shelf for later.
You cannot think about two things at once, so choose to direct your attention to the most helpful thought.
Some ideas to try, crossword puzzles, read an interesting book, have an intriguing conversation, watch an action movie.
Do something to occupy your thoughts away from depressive thoughts, worries, and problems.
Practice in the moment.
Direct yourself with healthy sensations.
Things to try, dance to loud music, eat a sour lemon slice, take a hot or cold bath, smell a strong scent, like peppermint.
These things wake up your senses in an invigorating way. Notice any changes in your experience.
Another idea, create a sensations toolkit, using your favorite ways to wake up your sensations. Use your tools.