Coping During the Coronavirus- Strategy #1
Like many of you, I am feeling unsure of what to do when things feel so uncertain. I may be a clinical psychologist, but I am also a person who has never lived through something like this before. I can assure you; they did not go over this in graduate school. Navigating life in the time of the coronavirus is an exercise in distress tolerance. It is requiring all of us to practice sitting with discomfort, cultivate radical acceptance, and take everything a day at a time. Life is requiring us to do this as we are also parenting, working, caregiving, and trying to maintain a sense of normalcy. This is all really hard!
I’ve been thinking a lot about what I can contribute. Without medical training I know there is not much I can do to help out on the front line of caring for patients. However, as a mental health professional I have a host of tools, strategies, and suggestions, that I would like to share with whoever needs them. Taking care of your mental health and managing stress levels is so important.
I plan to regularly share simple strategies for coping and self-care. These are all designed to be accessible, free, and not terribly time consuming. These tools are meant to be used not just during times of acute distress, but as something you do daily to manage anxiety before it spikes. Think of it like taking a daily vitamin. I will do my best to share a new tip every day so that you have something new to practice. I plan to practice right alongside you.
These suggestions are for educational purposes only and are not a substitute for individual therapy. You can find them on my facebook page, website, or on twitter.
SQUARE BREATHING
The first simple strategy is a breath pattern that is designed to calm your nervous system. You are creating a “square” with your breathing by inhaling for a count of four, holding for four, exhaling for four, and holding for four. That’s it. Just keep repeating this pattern. You can count it out in your head to help anchor your breathing and maintain the pattern. Set a timer for 5 minutes (or 10 if you have it) and just hold this pattern.