Tag: coping skills

My Coronavirus Sanity Guide

lcwahlstrom

I’m a little late to the game on writing this blog because, frankly, I’m right there with everyone else figuring out how to cope with the rapidly changing situation we are facing right now. I have had to face head-on that a number of recommendations I usually give clients to manage their mood/anxiety (i.e., get out of your house and spend time with people!) are not feasible, safe, or even legal right now. In today’s blog I’m going to take a different approach – I will highlight the ways in which my family and I have been coping with the coronavirus pandemic.

Exercise.

I wrote a blog last April about the profound and robust impact exercise has on us. It is more important now than ever. Even though gyms and group fitness is closed right now, there are other options. Any free morning I have, I put my son in the jogging stroller and we head out on a run in the neighborhood. He enjoys the ride and scenery, and I get an extra challenging workout pushing him up the hills. We are also mixing it up with short bodyweight HIIT workouts and yoga at home. There are a number of free resources available right now!

Maintain a schedule, but be flexible.

Structure is essential in managing mood, anxiety, and stress. But let’s be honest, it’s pretty tough to do right now. My husband and I have continued to maintain our pre-coronavirus sleep schedule, as well as morning and night routines. We have also tried to keep our little guy on his preschool schedule as best we can. Children thrive on repetition and routine, so if he is happy and well rested, it’s good for all of us. It also allows us to work and keep up with (sort of!) household chores.

Practice mindfulness.

Have you heard of mindfulness? The godfather of mindfulness in the psychology world, Jon Kabat-Zinn, defines it as “paying attention to something, in a particular way, on purpose, in the present moment, non-judgmentally.” In other words, be present and don’t get caught up in judging what is going on. Again, in a time when we are limited in terms of what we can do, we always have the ability to be present. Ten percent happier, an awesome mindfulness app I recommend to almost all of my clients, has published a Coronavirus Sanity Guide full of great talks and a few guided meditations. I have been doing the basic relaxation exercise daily to manage stress. Or, if I’m feeling particularly wired at night, I go through one of the guided sleep meditations in the app before bed.

Watch your drinking.

Texans are drinking the most alcohol right now. This fact has been humorous (and a source of pride!) to many folks I am seeing, but drinking more can easily be a slippery slope. It also contributes to poorer sleep, and worsened anxiety and depression. I enjoy wine, but have also kept rules and boundaries in place for drinking during this time. We are continuing to have alcohol-free days. And, on days we do decide to imbibe, I’m limiting it to 2.

If you find you are struggling with this, I suggest waiting until later in the evening to drink. The later you wait, the less you will likely drink. I also suggest that during your grocery store runs pick up non-alcoholic beverage options. Water is great and healthy, but gets boring after a while. You’re also more likely to follow through on an alcohol-free day if you can drink something that feels like a treat. If you are really struggling with drinking, or working hard to maintain sobriety, AA is offering online meetings.

Stay in touch with family and friends.

Everyone is in the same boat right now and craving human connection. Even though we need to be social distancing, it doesn’t mean you have to be out of contact with friends, family, and colleagues. We have been making a point to FaceTime with family and friends almost daily, and have plans to set up a Zoom dinner party here soon!

Set realistic expectations for yourself.

You are not going to be able to be the employee, spouse, parent, friend, etc. that you are under normal circumstances. That is ok. Keep reminding yourself that you are doing a great job. If you are struggling with that, talk it through with a family member, friend, or mental health professional – I guarantee they will help you see that! Another great resource for changing unhelpful thinking patterns is Mind over Mood, a cognitive restructuring workbook.

I’m continuing to provide therapy during the coronavirus pandemic, both in-person and via video. Please reach out to me by phone at 512-521-1531 or email at laura@drlaurawahlstrom.com if you would like to set up a free phone consultation.

3 Tips for Surviving the Holidays

lcwahlstrom

The holidays are upon us! Social media, TV commercials, and Hallmark movies depict it as “the most wonderful time of the year.” While that may be true for many, for others it is a time filled with anxiety, loneliness, and bad memories. Regardless of if you are filled with holiday cheer or can’t wait for January 2, here are some tips that will make the holidays go a little smoother.

Watch your drinking.

Between the holiday parties and cold nights hunkered down at home, people tend to increase their alcohol consumption during the holidays. Not only does drinking (especially excessively) exacerbate depression and anxiety, it also makes it more likely you may embarrass yourself at the company party, get in a fight with Aunt Jean about politics at the dinner table, or skip that morning run that helps you feel energized and ready to tackle the day.

Keep up your healthy habits.

Let’s face it: between the constant supply of cookies at the office, cold weather, and hectic social schedule, healthy habits tend to fall by the wayside during the holidays. The best way to keep your mood stable is to practice moderation and continue with a healthy exercise, diet, and sleep regimen. Haven’t made these things a priority in 2018? No need to put off making a change until January 1 – now is the perfect time to create new healthy habits.

Say no.

When we overextend ourselves and don’t take the time we need to recharge, those holiday parties end up feeling like a chore. You know yourself – if two parties in a weekend is too much, choose the one that is more important to attend and send your regrets to the other. Or decide you are going to go to each for a set amount of time, say 1 hour.

In addition to social and work obligations, family get-togethers can be extremely stressful. If you find that you are emotionally depleted after a trip home for a few days, it may be best for you to limit your time with family. It is better to spend a few hours together and have it be pleasant than stay for several days and end up in an argument or leave feeling depressed.

If adhering to the above suggestions sounds difficult, or you feel too overwhelmed to make those changes on your own, it may be time to enlist help. Just like you don’t need to wait until January 1 to make lifestyle changes, you also do not need to wait until then to start psychotherapy. If you are in the Austin area, please reach out to me at laura@drlaurawahlstrom.com or 512-521-1531 to discuss your situation.