As we find ourselves well into our sixth month of living with Covid-19, many parents have one thing in common – we are all juggling multiple demands in a time that leaves us feeling more uncertain. The idea of being at home for some is isolating and for others it feels more like a safe haven. No matter which side of the aisle you are on, the role of a parent has suddenly become more demanding. That’s because stressful events, like being in the midst of a global pandemic, adds a layer of unpredictability in our lives.
Whether you are feeling stressed out, burned out, or just plain tired, you are not alone. Stress is sometimes defined as when the need to respond exceeds our capacity to respond. How can you recognize stress and burnout? Stress comes in three forms. Acute stress is healthy stress, like when you have a deadline for work or school. Episodic stress is short episodes of high stress, such as taking on too much work, then, being unable to get the stress out of your system. Finally, chronic stress is one that has been linked to chronic health conditions, such as heart disease, cancer and diabetes. Chronic stress is very serious and needs to be managed with care and helping professionals. Burnout is a complete feeling of exhaustion and can make you withdraw from other people. Burnout can lead to cynicism and can cause you to delay tasks.
During our Coping with Stress virtual seminars at the Parenting Academy, we talk to parents and caregivers about managing stress and building our capacity, as parents, for emotional well-being, which centers around three main strategies:
Awareness of unhealthy thinking
Shifting negative self-talk and automatic thoughts
Challenging unhelpful thoughts
Focus on the things that you can control, and let the other things go.
First, ask yourself, “What evidence do I have for this thought or idea?” Then, ask, “What could be another explanation?” Finally, ask yourself, “What can I do to change or shift my thinking that would lead to a positive outcome?“
To prevent stress and burnout, it’s important to plan daily activities that alleviate stress, just like you would plan to get a cup of coffee at Starbucks or watch your favorite show on Netflix. It’s important to invest in yourself in ways that add years to your life.
Here are a few examples:
Invest in your heart – Eating heart healthy foods such as leafy green vegetables, lean fish and meat, and minimizing sugar, can contribute to having a good nutritional balance. (See My Plate.gov or Harvard Healthy Eating Plate). You can use cooking as a way to learn math, science, experiment with food and enjoy eating new foods.
Invest in your body – Pumping oxygen into your blood is not only good for your heart it is also good for your mind. Studies show that exercising can release positive “happy” hormones into your body and relieve stress. Children love to exercise with their parents. Families are taking more walks, riding bikes, playing soccer and making the most of their own backyards.
Invest in your brain – Has anyone ever given you a prescription to laugh? Well, if not, consider this your first one. Laughing soothes tension, stimulates organs, re-wires new neural pathways in your brain and alleviates stress. When parents take time to play with their children, this can involve 5-10 minutes of mutual enjoyment, laughter and a break from your day. Children learn from play and play can be a great way to co-regulate.
When you invest in yourself, you will not only improve your own health, you will also be modeling health and wellness for your children; you will be more present for your child, and you will be having fun in the process. That’s a gift that will last a lifetime.
If you would like more information on the Parenting Academy or wish to register for parenting coaching or virtual seminars, please go to www.parenting-academy.org.
Over the last decade or so, there has been a lot of effort put into decreasing the stigma around mental health disorders, depression, and anxiety. Celebrities and community leaders have shared their stories, and national and state campaigns have been developed to spread awareness about these causes. You may have been noticing a lot of messaging this past month about mental health and suicide prevention, and that is because September is National Suicide Prevention Month. From posts on social media and radio ads, to webinars and virtual trainings; there have been a lot of great opportunities to discuss the importance of our mental health.
Now, as Suicide Prevention month has officially come to a close, I am wondering about ways that my community can continue to support our collective mental health, especially now when some individuals may need it more than ever. I am thinking about the little things that each of us can do on a daily basis to help out our friends and loved ones—and stay connected—even when far apart.
I experienced a really wonderful example of this type of “small-scale” support the other day when I was visiting my doctor. Though I was there for something unrelated, the nurse began the visit by not only checking my physical vital signs, but my mental and emotional vital signs, as well. Now, this may be nothing new to anyone; clinics have been collecting these sorts of measures for some time. But the nurse extended a beautiful gesture after she completed the list of depression-screening questions: She said, “Thank you for sharing these answers with me.” And she meant it.
Once again, this is no big gesture and could have easily gone unnoticed. Yet, I so appreciated that the nurse took the extra second to recognize the importance of these questions and showed respect for my courage to respond. After all, answering these types of questions with honesty can be hard, especially when you’re not used to being asked about depression, anxiety, and suicidal ideation in such a matter-of-fact manner. Sometimes you may even surprise yourself with the answers that come from your mouth because, for so many of us, we were trained from a young age to “pull ourselves up by the boot straps” and power forward.
Personally, I am really lucky to have people in my life who reach out on a pretty regular basis and check in with me about my mental health. I find that talking things out with a friend or family member can help diffuse the stress that can build up when I get too lost in my own head.
I try to return the favor and reach out to people in my life, and at times it can feel a bit awkward. I absolutely understand how it can be challenging to broach this subject with a family member, friend—or even an acquaintance. However, it is necessary that we connect with those around us and engage in these potentially challenging conversations, because many times a hurting person will not reach out for help themselves.
So, in honor of the end of September and Suicide Prevention Month, I encourage each of our readers to begin a conversation with someone about mental health and wellbeing. It can be as simple as asking a person about what they are doing to cope with social distancing, or even what brings them joy each day. It can be as simple as thanking someone for their time and honesty, just like the nurse did for me.
Whatever it is that you do, it makes a difference in the lives of others. And it may make a difference for you too!
The National Suicide Prevention Lifeline has resources available for Spanish speakers, as well as resources specific to veterans, and options for deaf and hard of hearing individuals.
Some things to keep in mind…
Some warning signs may help you determine if a loved one is at risk for suicide, especially if the behavior is new, has increased, or seems related to a painful event, loss, or change. If you or someone you know exhibits any of these, seek help by calling the National Suicide Prevention Lifeline.
Talking about wanting to die or to kill themselves
Looking for a way to kill themselves, like searching online or buying a gun
Talking about feeling hopeless or having no reason to live
Talking about feeling trapped or in unbearable pain
Along with Skagit school districts’ back-to-school reopening plans, each school has provided students with a schedule. While it is very important to become familiar with this academic schedule, it is also important to develop a schedule at home that will work for your student, as well as the rest of the household. Here are some ideas that may help bring a sense of clarity to your weekly routine.
1. Compartmentalize your day
For anyone who’s been working from home the past several months, you have probably weighed the costs and benefits of compartmentalizing your day. When the work day bleeds into the work evening, then into the work weekend, it becomes really important to define your time—for your mental health, if nothing else.
The same holds true for your child! Create a routine in which your student gets up, gets dressed and has breakfast, then progresses into their school day. While it can be tempting, it is important to change out of pajamas (at least from time to time!) and put on some day-time clothing. Compartmentalize the day into natural chunks of time: morning classes, lunch, afternoon classes, and end-of-day. The late afternoon should include a period of free time to allow your child to decompress from the day and to wrap up their school work.
2. Take breaks and eat well
Along these same lines, be sure that your student takes breaks and sets aside a time to have lunch. It can be easy for kids to snack while they work, and to eat lunch at their study space. However, it is good for the mind and body to take a breather and spend some time in a different part of the house or outside.
For breaks, it may be helpful to take 15-20 minutes every few hours (or more often, for younger children). Be sure that your child knows that taking a moment to breathe, stretch, and come back to their work is extremely important (even adults need to do this!). If your child is really struggling with a project or assignment, encourage taking a quick break.
3. Get organized
It may be helpful to work with your child on reviewing their weekly academic calendar and any due dates that they may have for assignments. A planner (either paper or digital) could be a great tool for some students, while others may need something that is easily accessible and clearly visible. Just like in a school classroom, your child may find it helpful to have a whiteboard by their desk with a list of assignments, or even a large calendar with due dates clearly marked. This may also be a good thing for you, as the parent, since you can keep track of your child’s schedule from afar.
4. Get active…daily!
This is critical for your child’s physical and mental health. When the weather still permits, encourage your child to go outside to take a walk or bike ride. For younger kids, their local playground may be re-opening! Be sure to talk about keeping distance from others, even when outside, and wear a mask if in a more crowded area.
When the weather starts to turn chilly and/or rainy (or smoky), find some things to do indoors that get their blood flowing! Exercise and dance videos can be fun, and even stretching can be done in small spaces. Doing the same activities every day can get tiresome, so encourage your student to try different ways to get moving. And if you can, do it with them!
5. Encourage socialization
Your child might be excited to get back to school, even if it is remote and online. It may be the first time in a while that they have seen some of their friends and peers after a long COVID summer, and this re-engagement might be a seriously needed mood-booster. But don’t be surprised if by October your student is feeling burned out on online schooling. This kind of socialization might not be enough for many children, and it is okay to admit that!
When your child is feeling antsy or moody, encourage some socialization with friends. While it isn’t advised to schedule in-person meetups with large groups of friends, an occasional get-together between “besties” can be really good for your child’s mental health. Arrange a playdate outdoors for young children (being mindful of the 5-person per week limit), and for older students, maybe a study session outdoors? Take care to maintain social distancing and have your child wear a face covering. While it isn’t “school like usual” with the variety of opportunities to interact, a few social activities a month can go a long way to promote health and wellbeing.
6. Be flexible!
Expect the need to shake things up. A routine is awesome and a schedule is great, but sometimes things just don’t go as planned, and it is okay to modify it if necessary. There will be days that your student is rocking it and crossing off one assignment after another. However, there will also be days when PJs and a bubble bath are the most important thing. Both are okay.
What we are asking of our youth right now is unprecedented, and we must always keep our children’s health at the forefront. If you ever feel like your child is struggling, connect with their teacher (or other school staff) and ask for some advice. You don’t need to take on these challenging times alone.
Skagitonians have discovered a wide range of fun and interesting ways to capture their day-to-day COVID living: creating video montages of each day using the 1 Second Everyday app, photobooks of puzzles completed, “QuaranTime capsules,” COVID plays, song parodies, and more. Cataloging these trying times in creative ways helps us process our new reality and expand our connectivity. Also, these activities will give us tangible ways to look back on these strange days when we emerge from the crisis.
The Population Health Trust (often known as the Trust) has another way for individuals and families to capture their experiences with COVID-19—a way that will help us understand the behavioral, economic, social and emotional impacts resulting from the outbreak. We are rolling out the Community Recovery-Oriented Needs Assessment (CORONA survey), which is open for responses between now and the end of September. By participating in the CORONA survey, you will add your voice to this countywide discussion.
Survey participants can opt into a prize drawing! Take the survey today!
It is the Trust’s role to pull together information from across the community, determine key health issues facing Skagitonians, and devise a strategic plan for regaining health and wellness. We need to understand the variety of ways that COVID-19 has impacted you and your family in order to prioritize the critical needs arising as a result of COVID-19.
You can support our community’s recovery by completing the CORONA survey at wacoronasurvey.com. To take the survey by phone, call 855-530-5787; interpreters are available to assist. We rely on your experiences and needs to drive our work toward healthy community recovery. Thank you for taking the time to add your knowledge and perspective to this community conversation.
Well, folks … “COVID Summer” is almost officially in the rear-view mirror, and autumn is quickly approaching. Our local school districts have announced their fall re-opening plans, and families all around Skagit County are preparing for remote learning, at least for the foreseeable future. While these changes to normal life can feel intimidating, frustrating, and even emotional, we can take comfort in knowing that there are things we can do to support our at-home learners.
In order to help your student stay engaged this school year, there are several things to consider before school begins. Over the next few weeks, we will be posting about different topics that promote healthy, engaged, and effective learning environments for students, parents, and the family as a whole.
Today’s topic is all about SPACE!
In a typical school environment, students are given space: a desk, cubby, locker, or even a special place on a carpet. These spots are so important because it gives children a sense of belonging and purpose within their learning space. Now that students are doing the bulk (if not all) of their schooling at home, this personal space is even more crucial.
Here are some things to consider:
1. Type of Space
The type of space your child will need depends on their age. Young, elementary-age students will most likely need less structured space than an older child. Younger children will have a lot of questions, and may feel more comfortable being in a family space. While they will still need a table top for a tablet or laptop, much of their work could be completed on the dining room table (or even the floor!).
Older elementary school students and middle schoolers will require a desk with space for their laptop, as well as room for writing. These students will be required to log into virtual classrooms for longer periods of time, and may benefit from having their computer camera face a wall. That way, the student doesn’t need to be concerned about what is happening around them at home, and they can control what appears on the screen behind them.
High schoolers will need the most structured space, so a full-sized desk would be ideal. At this age, it may make sense to ask your high schooler about what type of environment would work best for them, and make a plan with their preferences in mind. For self-starters, maybe a desk in their room would work best. For social butterflies, perhaps having a space that still allows for controlled socialization would be the most effective.
2. Rotating/Flexible Space
Just like in a classroom setting, expect that your student will want to move around a bit. Elementary students are used to having different learning stations in the class, and middle and high schoolers move from room to room throughout the school day. It is okay—and even healthy—to allow for some movement at home. Maybe reading can be done on the couch, but all writing assignments should be done at the table. Maybe artwork can be done on the floor, and “class” can be moved outdoors on a beautiful, crisp autumn afternoon. Plan for some flexible learning space, and have expectations worked out with your children ahead of time.
3. Privacy and Limiting Distractions
There are so many distractions in our homes—TVs, toys, backyards, and soft couches for naps—so it is crucial to create a space that minimizes distractions and creates some privacy. For many, it may not be feasible to create an office space for each child, but there are some ways to get creative with space. An empty closet turned into a learning cubby, a strategically placed tri-fold on the dining room table, or a cute side table at the end of the hall can create “study stations” that feel purposeful—not thrown together—and keep distractions at bay.
For parents who aren’t able to be at home during the school day, talk to your students about cellphone usage during the day and make a plan about when (if at all) things like TV are allowed. Look into parental control options for TVs, smartphones, or tablets, if necessary.
3. Promote Health
Despite our best intentions, there is a good chance that our kids will end up doing a portion of their work from the couch, their bed, or sprawled out on the floor with their feet above their heads. When they are seated, try to make sure that their computer monitor and keyboard are at proper heights, and that the lighting won’t strain their eyes. Encourage your child to get up, stretch, and drink plenty of water during the day. All of these activities have been proven to help with information retention among youth.
4. Personalization
Your child may be feeling a bit bummed out about this new school year, and rightly so. By allowing them to personalize their own space, you can help to bring some of the fun and excitement back to “Back to School” prep. Not only will they be excited to use their new special space, the act of creating this space will give them a sense of ownership. Encourage your child to make the space their own, and allow them to decorate with pictures, quotes—whatever!—that makes them smile and feel good.
It is expected that there will be some bumps along the way, so if your system in September doesn’t seem to be working come October … switch it up! This year is all about experimenting, so try to have some fun with it. See you in the next edition!
Social distancing has impacted us all differently. For some people, it has meant spending day-in and day-out with antsy children, while others have had way too much time on their hands. Others may be experiencing unexpected financial hardship due to COVID-19, causing an increase in stress and anxiety.
For some older adults in our community, social distancing has put a lot of new restrictions on their ability to access care and resources, as well as their ability to connect with the outside world. Thankfully, there is a lot each individual can do to support the emotional well-being of our senior population. We can all do our part!
Check in regularly on your older adult friends, neighbors and family members.
Call or video chat with them, since texting and social media may not be the best method of connecting. (Note: You may need to help friends and loved ones with new technology!)
Seek advice from them based on their experience and wisdom. People realizing they are needed can make all the difference!
Ask how they are doing during this period of time, how their routines might have had to change, and what kinds of things they are doing to cope with the stress. Encourage your loved ones to stay connected with community by reaching out to your local senior center for ideas.
Encourage them to keep doing activities that are safe during COVID for their local area, and that they identify as being most helpful for them, such as daily exercise or a walk, stretching, listening to or playing music, reading, enjoying favorite or humorous shows, puzzles, games, social activities, and meditation or prayer. Here are some activity ideas from AARP, and the National Institute on Aging. (Note: While it is still required that we keep a 6-foot distance and wear masks, there are many safe activities that can be done outdoors with loved ones that follow these requirements and minimize chances of transmission.)
Help them seek medical advice or care if they are experiencing symptoms of physical or mental health decline.
Offer to bring them a meal, run an errand, or walk their dog. Call Skagit County Public Health at (360) 416-1500 to get information about senior nutrition assistance.
Express gratitude and appreciation for any support you get from your relationship with them. Let them know what you admire about the way they conduct their life.
All of the above ideas can be accomplished without much direct physical interaction, which is great during a time when we must adhere to social distancing requirements. It is important to remember that there is a big difference between “social distancing” versus “physical distancing.”Just because we are keeping our physical distance does not mean that we cannot still socialize. We just need to be more mindful about the ways we do it!
When connecting with loved ones, make sure to look out for possible signs of social isolation, anxiety, or depression. It is important to reach out early and often, because mental health issues—just like physical health issues—can become very serious if left unchecked.
Signs that a person might be isolated:
Deep boredom, general lack of interest and withdrawal
Losing interest in personal hygiene
Poor eating and nutrition
Significant disrepair, clutter and hoarding in the home
Where can you find support if you recognize any of the signs above?
If someone is experiencing excess stress due to COVID-19, call Washington Listens at 833-681-0211 for support and resources.
What to do if someone is experiencing a mental health crisis?
Where can you direct local seniors if they are experiencing hardship due to quarantine or isolation?
At-risk individuals who are in quarantine or isolation and find themselves in need of assistance with getting/picking up supplies or food can call the Skagit County Resource Assistance Line at (360) 416-1892 between 8 a.m. and 4:30 p.m. daily.
I don’t know about you, but the last several weeks my family and I have been feeling more cooped up than usual. It has been difficult to deal with the realities of our current situation as the days are now sunny and warm and perfect for all things SUMMER! I feel like I spend a good chunk of my time dreaming up ideas for the weekend, just to strike everything off the list because they are not COVID-safe activities. Last Friday was definitely a tipping point for me, as I sat deflated, and—let’s be honest—angry about not having anything fun planned for the weekend to come.
To pull myself out of this emotional slump, I picked up the phone. I dialed Deception Pass State Park and, with fingers crossed, asked the woman on the phone if their beach was open for visitors. She said that it was, and I thanked her profusely (and rather dramatically) before hanging up. “Woohoo!! Tomorrow will be beach day,” I shouted to my husband. I went to bed feeling over-the-moon excited about finally having a “normal” summer activity planned.
As we drove into the park, I looked around to gauge if anything looked different from last summer. I was nervous about being so out in the open and felt a little anxious about what I might find as we pulled into the parking lot. When we finally parked, I let out a sign of relief.
Deception Pass State Park – photo of the beach at 1:00 pm right before we left for the day.
Along with the regular beach things like sand toys, hats, sunscreen, and a packed lunch, I was sure to bring a face mask for my husband and myself. Even though our oldest is only three (and exempt from the State/County mask requirement), I packed a little pink practice mask along in case she wanted to imitate mommy (and yes, she absolutely did, and it was very cute). Thankfully, we had decided to get there early (as recommended online), in order to avoid larger groups that would gather later in the afternoon. This turned out to be a very smart move! By around 1:30pm, the whole beach was becoming packed with people, and we were able to make a mad dash to the car to keep socially distanced.
All in all, our little adventure at the beach went swimmingly (HA!). Except for having to wear a mask and being a bit more protective of our personal space than I typically would, the day seemed like any other beach day that my family and I might have enjoyed in the past. We all left feeling physically spent, but emotionally energized. On the car ride home, my husband suggested that we should go grab a bite to eat at a local restaurant (which we haven’t done since early March). For the first time in a very long time we sat and enjoyed a meal all together on an outdoor patio. Something that would have been so normal last year now felt like the most delicious treat, and I was impressed and grateful as I watched the restaurant staff and patrons abide by safe-distancing protocols.
What I realized in venturing outside of my comfort zone last weekend is that I cannot feasibly hole up forever. I need to make peace with the fact that this is a marathon—not a sprint—and I need to find balance in order to keep my sanity intact. So, while it isn’t safe or responsible to take on a full calendar of summertime events like before, it is absolutely okay to get out and safely find a little normalcy in very abnormal times.
Don’t forget the sunscreen!
Remember: find some balance this summer and take care of your mental and emotional needs. A little sand between the toes does a lot of good once in a while!
So here are a few take-aways for other households who may be looking for a little beachy fun.
Go early. Like I mentioned above, this is essential in order to make sure that you avoid the crowds that will inevitably arrive come mid-afternoon. We got to the beach at 11am, and it was perfect timing! We were able to secure a space for our things that allowed for safe distancing, and we made an effort to steer clear of more congested areas. Just about the time when we were all feeling sunned-out and a little cranky, it was time to go!
Have your face mask on hand. You will be expected to wear it when using public facilities, and it is smart to wear one when passing people in the parking lot or along trails. Children four and younger and those with underlying medical or behavioral health conditions are exempt from the mask requirement. However, parents of children ages two to four are encouraged to have masks available for their kids when in public settings. Lastly, the CDC states that masks are not required to be worn while people are in the water because they can be difficult to breathe through when they get wet. However, this means that it is even more important to maintain social distancing while swimming or wading.
Pack what you will need and avoid unnecessary stops. And with multiple children, this can be a huge undertaking! Be sure to pack your own sand toys, sunscreen, towels, swimwear, hand wipes, and food (when applicable). Before arriving at the beach, talk to your children about keeping track of their toys and explain why—in this particular situation— they shouldn’t share. Talk to your kids about what they should expect when they get to the beach, and talk them through the experience.
Practice good hygiene and follow posted instructions. This not only will ensure that you keep yourself and your loved ones safe, but also lets the people around you know that you are taking these new requirements seriously. The more people that are seen following these safety precautions, the more likely that others will follow suit.
Don’t go if you are feeling sick. Also, do not go if you have had recent exposure to a confirmed COVID-19 case. Keep in mind that many infected people never show symptoms but can still be contagious. We can all do our part to curb the spread of the virus, and that means staying home when we have symptoms. You can find the list of symptoms here: https://www.cdc.gov/coronavirus/2019-ncov/symptoms-testing/symptoms.html
What strange and uncertain times these are! With too little warning, we find our lives narrowed, physically distanced from family and friends, our routines that bring us predictability and comfort disrupted. To protect ourselves and others, we have changed the way we learn, play, and even shop. Work is completely different.
Many Skagitonians are unemployed. Workers lucky enough to have a job are stationed at home at kitchen table offices or out in the community masked-up. The things we cannot do are often the most trying – not at an ill parent’s side, not having a paycheck, or not going to school.
We have not experienced a more significant and global crisis than we face today with the COVID-19 pandemic.I was not prepared for this. We were not prepared for this.
I could not have imagined a short 30 days ago that this was what lay ahead. While I’m starting to adjust to our new normal, I’m uncertain of what to expect between now and May 4th, the current date for the State of Washington’s “Stay Home, Stay Safe” order to expire. I simply do not have the lived experience to predict what is going to happen next. That is scary to admit. But I know that I am not alone in this and neither are you. We are in this together, Skagit.
FEELING VULNERABLE
In times like these, we may feel increased stress, anxiety, frustration, loneliness, confusion, grief, or resentment. Even without a crisis, no one is free from tough days and rough weeks. The difference is that we now have less access to the tools, people and routines that help us cope. Facing unexpected and significant change, it may be challenging to find our footing and maintain our emotional stability. We may not know what do to next, what to say next, or even what we are feeling.
Brené Brown, a professor from the University of Huston who is famous for her work on courage, grit, vulnerability and empathy. She put things in perspective for me —
“When we have no relevant experience or expertise, the vulnerability, uncertainty, and fear of these “firsts” can be overwhelming. Yet, showing up and pushing ourselves past the awkward, learner stage is how we get braver.”
Without a doubt, we are all learners during COVID-19, bumbling about anxious and awkward. At the same time, we are figuring some things out and finding we can be braver than we had previously imagined. We are building the ship while we are sailing it.
Almost anyone can do these things. Of course, not every suggestion is going to work for every person. Also, these suggestions cannot replace professional assistance.
#1 Name it – You’ve got to name it to tame it!
Research shows that if you talk about your feelings, their negative impact decreases. UCLA researcher, Mathew Lieberman found that when you say your feelings out loud, not just in your head, your brain changes focus from the amygdala to the prefrontal cortex. The amygdala is all about fear. The prefrontal cortex signals to the amygdala whether the alarm is real. The prefrontal cortex also helps us figure out what to do when we are under stress or sensing danger. In most cases, there is no immediate threat and so the prefrontal cortex helps calm us down. Okay – enough brain science for the day!
Try it next time you are feeling overwhelmed. Pause. Think about what you are feeling. Say it out loud, maybe even a few times. Nobody needs to hear you – we all talk to ourselves from time to time! Check in with yourself. Has the intensity of the emotion decreased? You should be able to better understand your situation and decide what to do next.
#2 Establish a Routine
Often, a daily routine is how we know everything is okay. Our routines and schedules help us to predict what’s next. They give us a sense of control. A routine can’t eliminate stress, but it often reduces it.
COVID-19 has severely disrupted our routines, but we can adjust and build new habits and schedules. The Ohio Department of Health developed this great checklist to help people set up new routines.
#3 Stay Connected
“We human beings are social beings. We come into the world as the result of others’ actions. We survive here in dependence on others.” Dalai Lama XIV. Yep, there it is. Probably not news to you, we need each other! Maybe now more then ever.
Maintaining connection with friends and family can help your emotional wellness. It’s important to talk about our struggles but also enjoy conversations that have nothing to do with the outbreak. Of course, we all know we can make a phone call, send a text, or write a letters. Here are some interesting new ideas to stay connected!
Virtual Dinner, Birthday, or Game Night
Just because we should only have close contact with those in our own household, it doesn’t mean we can’t celebrate special occasions with friends!
Virtual birthday party!Dinner and game night with friends.
Have Instagram?
Follow Kevin Hines on Instagram @kevinhinesstory. Kevin is a worldwide speaker sharing his story of hope, healing, and recovery while teaching people how to survive pain with true resilience. Kevin is known for responding personally whenever he receives a message from his followers. Kevin has visited Skagit County many times. If you haven’t had a chance to meet him yet, we are hoping to bring him back live – you know – when things are back to normal-ish.
Sometimes we just need a new perspective on a situation. We need to stop and recognize the things we can control, and the things we cannot. We love this reminder designed by Carrie Stephens Art.
#5 Exercise
Find ways to move! Decades of research has taught us that our physical health affects our mental health. Exercise can reduce stress, moderate depression, and stabilize our moods. And you don’t have to hike a mountain or train like a triathlete to get the benefit either. Dr. Michael Otto of the American Psychological Association reports that “within five minutes after moderate exercise you get a mood-enhancement effect.”
Did you know that the Skagit YMCA is offering free virtual classes?
Of course, you can always get outside for your exercise too. The World Health Organization offers some great tips on staying safe while being active outside during COVID-19.
#6 Healthy Eating
Addressing boredom or anxiety with food is all too common as it is. Now that we are staying home to stay safe, we need to make sure that we are eating as healthy as we can. Harvard Health has a great blog post addressing healthy eating to improve your mood and lower stress.
If accessing food or groceries is a concern, check back with us next week when we will address food security and safe grocery shopping practices.
#7 Meditate
The CDC and National Center for Complementary and Integrative Health (NIH) both support meditation as means to address overall wellness. Additionally, NIH reports meditation may physically change the brain and body, and could potentially help to improve many health problems and promote healthy behaviors.
If you are new to meditation or want to give it a try, the United Nations offers free audio guided mindfulness meditations. Great tools to reduce anxiety and stress. If you’ve never tried it before, now’s your chance!
#8 Moderate
What’s the saying, “everything in moderation”? Without our routines and schedules we may need help to moderate. Adopting new routines will also help to keep ourselves in check. Watch for these signs that it is time to moderate or stop a behavior:
Sleeping more than usual
Increased use of alcohol, tobacco, or other drugs
Spending hours and hours watching news or following stories in social media about coronavirus, illness, or death
Binge eating
#9 Go to your Toolbox
These tools can be used by anyone, anywhere, anytime.
Create a list of personal self-care activities that you enjoy and have access to right now, like talking to a friend on the phone, watching a movie, going for a walk, cooking, gardening, listening to music, or reading a book.
Take a Time Out If you are feeling overwhelmed by a situation or conversation. It is okay to take a personal time out. Let people know that you will come back to the conversation later.
#10 Ask for Help
Building resilience and learning to manage our emotional wellness can take practice and time. It is OK to ask for help! If you don’t feel you are making progress — or you don’t know where to start — consider talking to a friend, a pastor, or a mental health provider. With support and practice, you can improve your resiliency and emotional wellness.
