This list was created by Dr. Allyson Cherkasky, associate professor in the William James College Counseling and Behavioral Health Department and director of the College's Health and Behavioral Medicine Concentration.
- Validate feelings of fear and anxiety as normal. There is a significant amount of anxiety that we are experiencing, individually and collectively, due to spread of the virus, loss of lives, economic downfall, political divisiveness, social isolation, and being prevented from engaging in our everyday routines.
- Don’t suppress your emotions, but don’t be engulfed by them. We know that escaping our emotions via alcohol and substance use, food, shopping, etc, creates more problems over time. Allow yourself to feel what you feel (e.g. fear, grief, confusion, sadness, anxiety, a sense of loss of control) and remember that emotions are like waves, they crest and fall.
- Focus on what IS in your control. Work to differentiate what is in your control (e.g., social distancing, washing your hands, limit travel, adaptive responses to uncertainty, kindness and compassion) vs what is beyond our control (e.g., the spread of virus, lost lives, confusing messages, political and economic strife, others’ responses).
- Limit news. Get what you need to stay informed but not overwhelmed. Find ways to circumscribe consumption of news. For example, one colleague I know glances at news headlines or reads 2 articles in the morning and then again for half hour later in day. It is strongly recommended to not tune into news before bed.
- Social distance but don’t emotionally distance. It is challenging not to be with the people we love, see our colleagues at work, or do all the things we do day to day. Make sure you stay connected with others by Facetime, Skype, Zoom, telephone calls, etc. Perhaps even consider writing letters expressing your appreciation and love to important people in your life.
- Diaphragmatic breathing; keep breathing “low and slow.” We know that breathing from the diaphragm activates our parasympathetic nervous system. This counteracts the fight-or-flight response that occurs when we are feeling stressed, anxious or afraid. Do this for 5-10 minutes twice a day. If you want, you can build on this and try various other relaxation/meditation exercises. There are many websites, videos, YouTube. Perhaps try several types (e.g., diaphragmatic breathing, progressive muscle relaxation, imagery, nature sounds, etc) and see what you like best.
- Practice Mindfulness. This is the simple process of tuning in and being present to this very moment. Tune in to all your senses (taste, smell, touch, see, hear) to fully take in what you are doing right now, whether folding your laundry, listening to a loved one, walking, or eating. Take breaks from your phone and electronic devices.
- Use this time To Go Deeper. With many types of adversity, this is an opportunity to foster resilience, to become better, stronger, kinder rather than bitter. Journal, pray, meditate on compassion and loving kindness to oneself and others, practice gratitude, read poetry or a meaningful book, see how you can be of service to someone else. Something seemingly small (e.g. picking up something at grocery store for someone who can’t go out, or calling to say hello) can make a tremendous difference in another’s life.
- Engage in Self-Care. If we are not taking care of ourselves, it is very hard to be there for others. What are some of those things you’ve wanted/needed to do but never seem to find the time? Make a list and start doing these things.
- Pillars of Wellness. In order to maintain our physical and emotional well-being, practice essential wellness principles. There is clear science behind each of these:
- Healthy Diet
- Exercise
- Restorative Sleep
- Stress Reduction/Relaxation Exercises
- Social Connection and Community
- Meaningful Activity
- Decrease Alcohol and Substance Use (if problematic)
- Stop Smoking
- Practice Gratitude.
- *If you are dealing with a lot of anxiety, consider weaning down on caffeine intake