COVID19 Surviving to Thriving Strategies

Jackie Shapin, LMFT

1. Practice Self-Compassion.

You do not need to be productive. Listen to your mind & body instead of social media. Stop comparing.

2. Stay connected.

Use zoom/house party/face-time/phone

3. Create a sense of structure by creating a schedule or writing a backward schedule to reflect on your day.

4. Use your breath to reduce anxiety & regulate your emotions.

Simplified, exhaling longer than your inhale helps slow down your nervous system. This slows down your heart rate, sending a message to the brain that everything is more peaceful and calm. Square breathing and 4-7-8 breathing are both breathing practices that help reduce your anxiety.

5. Nourish your body. It is always a good idea to nourish your body by eating a variety of foods. This can be difficult right now since restaurants are only take-out and not everything is available at the store. We are also not supposed to go out, so it’s best to try and use what you already have stocked at home. Bring back that self-compassion & work with what you have. This is not the time to be a perfectionist or be judgmental.

6. Drink less alcohol/Stay hydrated with water. Alcohol is a depressant which means it affects your brain's natural level of happiness chemicals like serotonin and dopamine. Although you may feel an initial 'boost' the night before, the next day you will be deficient in these same chemicals, which may lead to feeling anxious, down or depressed. Also, alcohol can negatively affect your sleep which is vital to your mental health.

7. Meditate. For guidance, check out Balance/headspace apps. This can wind you down and help you fall asleep.

8. Utilize a wind-down routine to help increase your quality of sleep. Many kids stick to a nighttime routine. Why don’t we? Whether you are a kid or adult, a calming bedtime routine eases the transition from being awake to being asleep. This can be as simple as ending your day the same way each night. An example of this is putting on your pajamas, drinking a cup of tea, brushing your teeth, , getting in bed and meditating. Going to sleep around the same time each night, and winding down in the same order, can help you fall asleep, stay asleep, and wake up rested and refreshed.

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