Managing the Emotional Ups and Downs of Staying at Home:
Sometimes we all need a little more emotional support. Feelings of loss over what was "normal life" and worry about what the future can bring a feeling of being unsafe. By now, many of us have likely circled through feelings of anger, sadness, frustration, grief and fear. Eventually, we will come to a place of acceptance. Acceptance doesn't mean complacency but first not trying to "fight" with where you are now and just doing what you can to move forward. We can use our energy more productively and focus on what we can control, what options we have and even find gratitude in our preset. We can move forward, and we can balance out the negativity with some good. For example, if you hear many people are dying, remember that over 80% recover. If you read, “There's no cure," know that clinicians and researchers are looking at many treatment options, and some options are helpful already. Maybe we will find a vaccine or better treatment. These are all possibilities.
STRATEGIES TO HELP YOU FEEL BETTER:
When we face stress, it’s also helpful to know that we are not alone. There are many in the same or similar financial or health circumstances. It’s also important to recognize this when dealing with others so you can interact with compassion. If someone doesn’t return a call or is more irritable, remember they are also trying to manage and do the best they can.
To process a negative emotion, take the time to feel it and even label it. "This is sadness." Then breathe and sit with it for just 90 seconds to help the emotion to process and pass. It is also helpful to talk about your feelings with someone that supports you. However, set boundaries on how much negative talk you do. For example, you could spend 10 minutes each talking about challenges. Then use the rest of the time talking about something fun, something you appreciate or something you are looking forward to doing.
It’s equally important to carve out time to rest and restore! Now more than ever, breaks are essential. Just because you are home most of the time, it doesn't mean you don't take time to rest up. Take a walk outside, meditate, watch a funny video, have a cup of tea and breathe, take a short nap, read or sit and do nothing! There are many ways to nurture yourself. If you are not sure what to do, take a deep breath, focus on your heart, breathe and ask yourself, what do I need now? Let the answer float up from your heart centre, not your head.
Think about helping others or thanking them! Science has shown that helping others is a sure way to boost one's sense of well-being and lift your spirits. A study done by Alex Wood looked at the benefits of even writing a letter of gratitude to someone who you felt helped you in some way. By writing a letter a week for three weeks, students had better overall mental health than those who wrote about their troubles or the group that did no writing. The impressive thing was that students didn't even have to send the letter; they just wrote it!
MORE SUPPORT
Finally, there may be times when you recognize that you or someone else needs more support. So below are some resources that you may find helpful. These resources are not a substitute for medical attention from your family doctor or your therapist. Always make sure you speak to your health care professional for any serious situation.
RESOURCES:
Your Family Doctor or Therapist
Kidshelpphone.ca ages 5-20
Crisis Service Canada 1-833-456-4565
ONLINE RESOURCES:
What to Say When Helping a Friend: I really love these 5 GOLDEN RULES from bethere.org
Affordable online therapy and resources. Convenient mental health services in that they are all virtual video sessions, considerably more affordable with the first session free and confidential. Created by a family and emergency physician in Brantford, Ontario and a technology expert. It is an online format where you fill out a questionnaire to help find the right professional counsellor for you.
“BounceBack® is a free skill-building program managed by the Canadian Mental Health Association (CMHA). It is designed to help adults and youth 15+ manage low mood, mild to moderate depression and anxiety, stress or worry. Delivered over the phone with a coach and through online videos, you will get access to tools that will support you on your path to mental wellness. BounceBack® gives you access to materials and resources that can be customized to fit your needs. You will have access to workbooks, activities, videos, and a trained coach who can provide up to six telephone sessions.”
A list of resources mental health in Canada and the US
Created by Shine is “an award-winning app and community that will help you struggle less with anxiety.”
Video-based peer-based support group around COVID-19
COVID Self Care Resilience Guide
A self-care and resilience guide by Mental health First Aid Canada
APPS:
Headspace: offers free mediations during Covid-19
The TappingSolution App: offering free tapping mediations
Calm: offering free mediations
Disclaimer: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.
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