Keeping Your Cool in the Midst of Covid 19

How, you ask? Certainly, this is a very stressful situation we are all in. But often times, people's worry gets out of proportion. Some amount of thinking about the situation is needed, to be able to respond appropriately. But you know that worrying too much, like catastrophizing or thinking worst case scenarios all the time, doesn't help. In fact, it leaves us too anxious and even works against our immune system, which we need to keep as healthy as possible right now. Here are some tips on how to keep your stress-level low and keep your cool.

1. Routine, routine, routine. Keep it. Or if you lost your routine, recreate it. You may need to modify it, but do find a daily routine that works for you. And don't forget those routine visits to your doc and your dentist. Follow their recommendations to keep your health up!

2. Self-care. Do it! Find a way! Get at least 7-8 hours of sleep. Exercise 30 minutes daily - whatever works for you (consult your doc). Find a few minutes each day, to do something enjoyable for yourself. Also watch what you are eating. Food is like fuel to our bodies and minds. Would you put sugar water into your car's gas tank? Make sure you get the right nutrients your body needs. Finally, watch the alcohol. Too much of anything is no bueno. If you need help with these, check in with your doc.

3. Put that phone down and stop checking social media or the news for Covid updates. I mean, do be informed so you can act accordingly. But - Too much checking the new etc. is going to increase your anxiety. Think of it as info is "diet" for your mind - what you feed it is going to create the state of mind you will be in. Balance the info. searching with fun or interesting input. Discovery channel? And ah!!...Don't become a couch tater. Limit the sedentary activities and get outside daily! There seems to be a growing number of people with low Vitamin D levels due to not being outside in the sun enough these days. Low Vitamin D can be connected to low mood. May want to get that checked. 

4. Be creative! Necessity is the mother of invention. Try that new hobby that you never took the time to learn. Find new ways to connect with others. Have a socially distanced meet-up with a friend at a park or order in and "share a meal" via video chat. Or maybe pick up the old art of letter writing again. The possibilities are endless. 

5. Mindfulness activities - these have been shown to help people stabilize their mood. There are various apps you can try for this. Or check out the Mindfulness Awareness Research Center by UCLA. http://marc.ucla.edu

If you are struggling with anxiety or depression due to Covid 19 ~ Let's Talk!

www.petracounseling.com

Self Care - Learn to Love Yourself

Self care = self love. Is this you? Some people give and give and soon find themselves empty, tired and often even sad or depressed. Why is this so hard for some of us, you ask?  Well, partly, taking care of yourself, or not taking care of yourself, is learned. And to some degree or another you are probably telling yourself things like, 'it's selfish to take care of myself.' Yet, "take care of yourself" is exactly what we tend to advice others to do. Fact is, if we don't take care of ourselves, we will soon be depleted of our own physical and mental health and unable to help anyone. So, looking at it this way, taking care of yourself, is taking care of others, as well. By taking care of you, you ensure that you will continue to be around; that you will be mentally and physically able to "be there" for yourself, and for others. Start with the basics. Here are some tips to get you started on learning how to take care of- and love yourself.

1. I would argue that taking the time to go to your regular check-ups and doctor's appointments is the first and most important step towards self-care. By attending your scheduled check-ups you can identify medical issues early on, potentially saving your health or even your life. What could be more self-loving? Also, physical health and mental health go hand in hand; one affects the other and vice versa. Follow your doctor's recommendations for staying- or getting healthy, such as taking medications as prescribed.

2. Allowing yourself to get the sleep you need is self-care. Lack of sleep affects your health and your physical- and mental functioning. Figure out how much sleep is optimal for you. Most people need between 7 and 8 hours, some as much as 9 or 10 hours. Quality of sleep is important, as well. You know if your sleep quality is good, if you wake up feeling refreshed and not tired. If your sleep quality is poor, you are likely having trouble staying asleep or falling asleep, or your sleep is restless. Look for my post on sleep hygiene; which talks about things you can do to ensure you are getting a good night's sleep. Also, if your sleep is lacking, your doc may have some recommendations for you to help improve this.

3. Keeping your body fit is a form of self-care. Take the time for yourself to follow an exercise routine. I can't emphasize enough the importance and the powerful effects of exercise on a person's mental- and physical wellness. Not only will you get stronger and stay more agile and fit, but also the endorphins that are being released in your body while exercising will help you to develop and keep up a more positive mood-state. It's a good idea to check in with your doc and follow recommendations before starting a new exercising program. For most people, about 30 minutes of some type of aerobic activity most days of the week is recommended. Things like stretching and yoga will also add to your overall well-being. 

4. Eating healthy = self-care. Think of food as fuel for your body, which it very much is. You can notice a difference if you pay attention to how you feel and function after you eat certain foods. People who eat healthier food choices tend to feel better physically and mentally, because their bodies get the nutrients it needs. Not saying you can't have some treats or your favorite foods. Everything in moderation. Depriving yourself is probably not going to work for long. Generally speaking though, you want to aim for balanced meals with lots of fresh vegetables and some fruits. Again, speaking with your doctor or a nutritionist about what they may recommend for you is a good idea. Different people have different types of nutritional needs.

5. Talk to a counselor if you can't find a way to get off the self-sabotaging train of thoughts that keep you from taking care of yourself. Often times people get stuck in negative thoughts that are not helpful. It is important to identify underlying beliefs to these negative thoughts. In counseling we can work towards debunking these beliefs, and creating new, more positive thoughts, so you can learn to love- and take care of yourself.

Take care of yourself. We need you to be OK :)

​You're not alone. ~ Let's Talk! ~ Petra

www.petracounseling.com

If you are experiencing a mental health emergency please call the National Suicide Prevention Lifeline at
​1-800-273-8255 Or go to your nearest emergency room.
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