Staying Afloat During Quarantine
As many of us are in a similar state of overwhelm and concern right now, I'm offering some skills and suggestions below for crisis management (a.k.a. Staying Afloat) during this unprecedented time.
Aside from the CDC recommendations for hygiene and preparations, it will be important for us to have some grounding rituals in place to help us stay centered day-to-day.
1. Practice Breathing Techniques & Meditation
Consider using Square Breathing (4x4) to start. You can find many more guided breathing and meditation exercises here.
How to do square breathing:
- Begin by slowly exhaling all of your air out.
- Then, gently inhale through your nose to a slow count of 4.
- Hold at the top of the breath for a count of 4.
- Then gently exhale through your mouth for a count of 4.
- At the bottom of the breath, pause and hold for the count of 4.
2. Use CBT Techniques to ‘Name it’, ‘Check the Facts’, & ‘Reframe’
The way we interpret negative events has the power to mitigate or exacerbate our anxiety in significant ways.
STEP 1: Name It To Tame It
Identify the negative thought or belief that you're noticing. In this current climate, we may be catastrophizing (jumping to the worst case scenario) or overgeneralizing (making sweeping assumptions without facts). Simply labeling our thoughts can tame them and allow us to take a step back.
STEP 2: Check The Facts
Acknowledge what we know for sure and use credible sources and information to help remind us of the current moment and not the potential unknown outcome.
STEP 3: Reframe the Situation
The reframe does not need to be 'best case scenario', we simply want a more accurate and supportive reflection of the present moment.
For example:
WORRY #1: “I live in a highly populated city, a virus could spread to me quickly.”
REFRAMED: I feel healthy right now and my city has a lot of infrastructure and resources in place to face a challenge like this.
WORRY #2: “I’m pregnant and may be susceptible to severe symptoms if I contract the virus.”
REFRAMED: I have a well-informed healthcare provider who will let me know if or when I need to make changes.
WORRY #3: “I should not have left my home today. Anyone could threaten my health.”
REFRAMED: I’m doing the best I can, and so are the people around me.
3. Journal
A great way to reinforce some of the CBT techniques is to write them down. Additionally, having a journaling practice during a time like this can be deeply therapeutic and beneficial.
4. Activities
While the obvious way to distract ourselves right now is to binge watch every show and movie available, let's take this opportunity to get creative.
Breakout the Art Supplies
Consider painting, drawing or collaging some images that you find beautiful, inspiring and soothing.
Get Some Exercise
Dust off the yoga mat at home, take a brisk walk or run outside, take a bike ride, or utilize the many online exercise options out there.
Puzzles, Board Games and Cards
These are all great ways to feel stimulated and engaged too!
5. Attend Therapy Sessions via Telehealth
Whether you’re continuing or beginning therapy, it's important to have a touchstone right now for support and stability. Stay connected to loved ones in small settings or via Facetime, text and email as well.
I am offering sessions online and over the phone as are many providers across the country. I am also just here for support if you want to connect.
