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Managing the Emotional Ups and Downs of Staying at Home
Sometimes we all need a little more emotional support. Check out the many resources and strategies in blog below!
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.
Know someone who could use a bit of stress relief? Share this post and spread some joy! ☺️
Making the Most of Being Stuck at Home
Covid-19 Hibernation Check List
Panic and fear has taken a firm foothold in the entire world. It’s normal. We are all feeling various levels of worry. However, it’s also important to realize that panic, fear and worry don’t serve us in the end. Responding from a place of fear and anxiety narrows your focus and we are less able to problem solve and think effectively. Fear and anxiety set off the stress response and that in turn, dampens our immune system. This is when we need to turn to the power of hope. When we feel hopeful, we stand united, work together, and are more creative in finding solutions. Hope has helped us through much in the last few decade and it can work again.
“May your choices reflect your hopes, not your fears.”
Covid-19 Hibernation Check List
Panic and fear have taken a firm foothold in the entire world. It’s normal. We are all feeling various levels of worry. However, it’s also important to realize that panic, fear and worry don’t serve us in the end. Responding from a place of fear and anxiety narrows your focus and we are less able to problem solve and think effectively. Fear and anxiety set off the stress response and that in turn, dampens our immune system. This is when we need to turn to the power of hope. When we feel hopeful, we stand united, work together, and are more creative in finding solutions. Hope has helped us through much in the last few decades and it can work again.
Hope starts with looking at the positives. As the WHO (World Health Organization) stated on March 5, 80% of those infected survive without any special care. Although we can’t change the fact that we are all facing this challenge, we can focus on what we have control over and that is choosing our response from a place of calm and hope. Of course, we should take general safety measures like washing our hands, avoiding unnecessary travel and social gatherings, not touching our faces, coughing and sneezing into our elbows, getting plenty of rest, eating healthy and staying well hydrated. But we also need to remember that just as the sky underneath is still blue on a cloudy day, there are some positives underneath all this chaos. So how do we turn to the positives? Here are some strategies to get you started!
The Gift of Time:
If we’ve had to take time off, think of it as a gift of time! Haven’t we all complained of not having enough vacation time? So treat this time off as a special time to get through that book waiting to be read or even take an online course to expand our skillset. Check out iTunesU, Udemy, Khan Academy, Coursera and edX to name a few. There are even many free YouTube videos to learn new skills, including sharpening those cooking skills.
Use this gift of time to engage the whole family. Clear out the clutter in the house and do it with some fun; blast the music or make it into a family game challenge. Why not have a themed movie night with family favourites? Or get the family moving with a dance party and take turns DJ-ing! Get the idea?
Build Healthy Habits!
Perhaps we could use the time to improve our health and build more healthy habits like going for a daily walk in the morning or starting a meditation practice. It can help to add some visualization of a future filled with health and fun activities with friends and family. Even consider the practice of loving-kindness meditation. (See this blog post for a free meditation you can do.)
There are many companies with apps and on-line subscriptions that offer free classes and fitness programs such as Nike Training Club and 7 Minute Workout for fitness and Headspace, Calm and The Tapping Solution for meditations and stress. This is a great time to try out a variety of new healthy activities at home!
Set Healthy Boundaries
When we find it hard to distract our mind from the media overload, going for a walk in nature can be helpful and so can a practice like qigong, yoga or tai chi. It’s also important to limit the ongoing chatter about Covid-19 to give your brain’s stress centre a break. Why not set limits on when and how we will talk about it with family and friends? It’s ok to let them know we’d rather focus on something positive. Try turning devices and news feeds off a couple of hours before going to bed and focus on nourishing activities like those above, watching a funny movie or even games night with the family. This will also help with getting better sleep.
Start the Day Off Right!
In the morning, start off with a calming routine like gratitude practice and mindful movement like qigong. Hold off on checking the news until later in the morning..... it will still be there! Take breaks to breathe from your belly and fill your body with that feeling of hope. In fact, just keep thinking of the word “hope” and what it means and feels like for a few minutes each day. As the saying goes, what we focus on grows!
Know someone who could use a bit of stress relief? Share this post and spread some joy! ☺️
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.
5 TED Talks to Motivate and Inspire!
Leadership, Happiness, Purpose and more! Check out these amazing 5 TED Talks!
With a little humour, some inspiration and a few life lessons these five inspiring TED Talks will spark motivation and get you feeling a little happier.
Bookmark and re-visit them whenever you need a little pick-me-up!
Leadership, Happiness, Purpose and more! Check out these amazing 5 TED Talks!
With a little humour, some inspiration and a few life lessons these five inspiring TED Talks will spark motivation and get you feeling a little happier.
Bookmark and re-visit them whenever you need a little pick-me-up!
Drew Dudley: Everyday Leadership
Drew Dudley’s talk shows that we all have the ability to significantly impact the lives of others through small gestures.
2. Shawn Achor: The Happiness Secret to Better Work
Shawn Achor's hilarious and inspiring talk shows us what strategies work to cultivate happiness. It’s also one of the most viewed TED Talks of all time.
3. Jill Bolte Taylor: My Stroke of Insight
Jill Bolte Taylor, neuroscientist reflects on her first-hand experience of a stroke, recovery and what it taught her about our brain and our ability to heal. This is one of the most viewed TED Talks of all time
4. Louie Schwartzberg: Nature Beauty Gratitude
Having trouble feeling that sense of gratitude? This TED Talk will certainly change that with the most inspiring footage of our beautiful world.
5. Simon Sinek: How Great Leaders Inspire Action
Simon Sinek’s talk is another one of the most viewed TED Talks of all time and shows the importance of purpose in leadership and life.
Know someone who could use a bit of stress relief? Share this post and spread some joy! ☺️
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.