At some point in our lives, we all deal with painful and negative emotions. Whether those emotions are fear, anxiety, resentment, or other fear-based emotions, if we do not learn to manage those emotions properly, they can get the best of us and destroy us.
Identify the Emotion
You cannot correctly address something you cannot first identify. It requires a level of self-awareness that allows you to sit with your feelings and truly get to the root of what is going on. The act of identifying what is triggering the negative feelings eases the burden of trying to ignore or masking it while allowing room for what was identified to be addressed in the right way.
The ultimate benefits of this can include reduced stress and anxiety (Partnership Staff, 2017).
Once you know what you’re feeling, you can begin to identify what causes you to feel that way. By identifying the situation or the trigger causing that particular emotion, actionable strides can then be taken to remove or reduce the impacts later on.
Or steps can be taken to help you learn how to manage those triggers, so they no longer produce the intense negative pain or fear-based emotion moving forward (Brown, 2019).
Redirecting the negative emotions, you feel into positive activities can be a healthy way to release negative emotions. Redirection is about channeling negative emotions and energy into an action that allows for emotional release without causing harm.
Activities can include physical events, breathing, journaling, or meditation, among others. Each of these outlets provides an opportunity to help you feel less overwhelmed and eventually reduce stress, tension, and anxiety (Scott, 2020).
Getting help from outside sources can be one of the best ways to get help with painful and fear-based emotions. Whether that support is in the form of friends and family or a licensed professional, sometimes having an additional person to talk things through with can help bring relief both mentally and emotionally.
Others can offer advice, tools, resources, and even just a listening ear to help you process what you’re feeling. It can also guide you through developing healthy coping strategies to manage negative emotions (Scott, 2020).
Being thankful is a strategy that can act as a grounding force when faced with painful and fear-based emotions. Gratitude first draws us into the present moment by focusing on the negative stimuli and causing us to find those good things that exist presently in our lives.
Then it replaces the negativity with positivity by causing us to deviate from the negative emotions towards happiness and joy that gratitude is linked with creating. Taking a few moments to either write down all that you are grateful for or even think about them helps counter these negative emotions.
We do not have to live indefinitely with painful and fear-based emotions. We can take action to help ourselves overcome negative feelings and thrive in our lives.
Whether you adopt one of these strategies or a combination of several, these are great ways to first understand how you feel, address the cause of what you’re feeling, and then develop coping strategies for situations where you find yourself encountering these negative emotions.
Brown, L. (2019, October 22). How to deal with negative emotions: 10 things you need to remember. Hack Spirit. https://hackspirit.com/negative-emotions/
Partnership Staff. (2017, May 28). Coping with fear, anger and other negative emotions. Partnership to End Addiction | Where Families Find Answers. https://drugfree.org/article/coping-fear-anger/#
Scott, E. (2020). How to deal with negative emotions and stress. Verywell Mind. https://www.verywellmind.com/how-should-i-deal-with-negative-emotions-3144603
When as a society, we think of health, we typically think of physical aspects. We think of losing weight, gaining muscle, and looking athletic. What most of us fail to remember is that our mental health is just as important as our physical health.
Mental health disorders are "real," but often treatable. Mental health issues can be either minor and short-term or life-long. Some others are more severe and require help from a professional.
Today, amid a pandemic, political and civil turmoil, the mental health of millions of people is at risk.
According to Mental Health America, "as the number of cases of COVID-19 increases, so does the associated anxiety. For the general public, the mental health effects of COVID-19 are as essential to address as are the physical health effects. And for the one in five who already have mental health conditions – or the one in two who are at risk of developing them – we need to take personal, professional, and policy measures now to address them."
If you need the help of a mental health professional, here are some tips to follow.
Where To Find Help?
One of the best places to start would be your family physician, who can refer you to a specialist. Which type of specialist you go for help will depend on the nature of the problem and symptoms. Your family physician can do an assessment and determine where to refer you. A local health department, mental health facility, or a crisis center are also other available options.
Try getting a few contact names, so you can research about more than one facility before choosing a provider. Also, if you have health insurance, they may provide a list of mental health providers who are covered in your plan. Your local health department or community mental health center, however, may provide free or low-cost care.
One supplemental program is peer support groups. They can serve as an essential addition to the help you receive from professional mental health providers.
Support groups can be a valuable resource, for sure. A layperson usually leads these groups. They are designed to bring individuals together- those who have similar mental health or substance abuse illnesses. Other organized types of support groups are drop-in centers, warmlines, and training courses in mental health wellness and recovery.
Types of Mental Health Professional
How to Choose the Right Mental Health Professional?
Talk with the professional on the phone. Ask questions about their approach, philosophy, specialty, or concentration. Once you have selected and feel comfortable with a specific counselor or doctor, the next step is to schedule an office visit.
Your first visit will involve talking with the therapist or doctor to allow them to get to know you and your circumstances for a visit. They will ask you what you think the problem is. They will ask about your life, job, living arrangements, family, and friends. Even though you may feel this information is personal, it will help the professional assess your situation and develop a treatment plan.
As you start working through your treatment plan, you should begin to feel improvement. You should feel you trust your therapist and feel better about whatever circumstances you are there to face.
It would help if you start to be more comfortable in your relationships because your treatment plan may be painful and uncomfortable at times. The more you actively participate in the treatment plans, the better you will be able to cope with your feelings more effectively.
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It can be challenging to know when to seek professional help. While it may be obvious when to do it for medical ailments, mental health concerns can feel more ambiguous.
So, how can you best determine if you need the help of a mental health counselor?
One great tip is when you are experiencing emotional distress, it is the right time to consider seeking help. But, what if you are too used to the “distress” that you don’t consider it as a problem? How can you tell yourself, “Hey, you need help!”
Mental health awareness is important, and it’s something not to be taken lightly. Here are five common signs that emotionally distressed people experience. Any of these can be your light bulb to go ahead and see a mental health counselor.
A Feeling of Excessive Sadness
The National Alliance on Mental Illness suggests that while there are several warning signs linked to mental health-related issues, feeling excessively sad for extended periods indicates a problem. While you may not have clinical depression, sadness can become an issue when it is not recognized and appropriately managed. Feeling overwhelmed and too tired to leave bed are also possible indications that you are experiencing excessive sadness. One thing you have to remember, though, is that sadness does not necessarily mean excessive crying.
Family Members or Friends Noticed a Significant Personality Change
Mental health issues, especially depression, can happen in the most subtle ways and can continue for long periods. This- the manner by which the problem is being manifested- is precisely why cases happen without treatment. More often than not, people in this circumstance don’t recognize the problem because they have become accustomed to the emotion. A number of reasons can trigger the gradual onset of depression and many other mental health issues, but friends and family notice everyday habits such as avoidance, a change in sleeping patterns, and either a significant increase or decrease in energy.
Expressions of Distress in Many Forms
Change that stems from not-so-pleasant circumstances can be a significant reason people seek mental health counseling each year. Distress can include ruminating on either the past or possible future outcomes. Shame or guilt also may occur from an unpleasant event from the past, especially if it has not been resolved. Distress consumes the mind in anticipation of a probable fear, embarrassment, and anxiety that may never happen even happen at all.
Human beings are wired to be social creatures, and most of us need to form relationships to feel that we are not alone. Many issues can get in the way of finding and maintaining healthy relationships. With the right mental health counselor, you will adapt to the “norm” of the relationship and eventually learn to deal with the more challenging days calmly and compassionately. The sooner you are in mental health counseling, the sooner you’ll get the idea of where you’d like to go with the situation you are in now.
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Physical Ailments that Medical Doctors Can’t Address
The mind and body work together in unison that when one feels pain, the other does too. Multiple, unexplained physical pain or conditions can be the result of an underlying mental health issue. Frequent physical pain from a mental health side effect may include a queasy stomach, migraines, and even general aches. These physical ailments can distract or, worse, prevent us from living a “full” life if not properly managed.
Many symptoms can stem from mental health issues. Some may involve more abstract problems like staying in bed for days for reasons you can’t seem to figure out or concrete issues as multiple failed relationships.
While some may find it difficult to understand that their problems are “bad enough” to see a counselor, one thing is sure- mental health needs professional management. Feeling perpetually sad, tired, fearful, or ashamed for any reason, needs prompt attention.
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Why does mental health matter? It influences your feelings, thoughts, and behavior daily. It affects your ability to overcome challenges, recover from hardships or setbacks, cope with stress, and build relationships. Having good mental health is more than simply the absence of a mental health illness or issue.
When you are emotionally and mentally well, it is far more profound than simply being free of anxiety, depression, or any other psychological issue. Instead of discussing mental health in terms of the absence of mental illness, we have to discuss the present's positive characteristics instead.
The Truth of Mental Health
If you are mentally healthy, you will feel content, you will laugh, have fun, feel a zest for life, cope with stress, bounce back after hardship, have a sense of purpose, be flexible, find the balance between work and play, and you will be able to build strong relationships. Moreover, you will have a measure of self-confidence and self-esteem.
Having positive mental health does not mean you won't experience difficulty. Life comes with disappointment, regardless of who you are. We all experience change and loss that can lead to stress, sadness, and anxiety. Just as a healthy person bounces back from a cold, a mentally healthy person will bounce back from stress and adversity. That's resilience.
There are coping tools to deal with difficult situations, and mentally healthy people can remain focused during the good and the bad.
So, why does it matter if you check in with yourself regularly? Regular check-ins allow you the opportunity to take notice of minor changes within you that may result in more significant issues down the line. When you are mentally healthy during good times, you will be able to stand up stronger when faced with bad circumstances.
Throughout a lifetime, most of us will experience hiccups in both our physical and mental well-being. Often, these are at their worst when we fail to check in to hear the messages our body is sending.
Your body is telling you that something is amiss. Instead of listening, you seek relief through emotional eating, drinking to excess, abusing substances, or indulging in any manner of self-destructive behaviors. You bottle it up and hope no one else notices. Or you give up and give in.
Instead, it would be best if you learned to read your red flags, recognize your triggers, and know how to manage the inevitable negativity that will come your way. You might feel great right now, even in the face of adversity, but the reality is the stronger you are now, the easier handling adversity will become.
For some reason, we have become convinced that acknowledging emotional or mental health issues is a sign of weakness. The reality of the matter is that it's a sign of strength to recognize that things aren't reasonable, and by doing so, you take the first step in overcoming the issue.
In addition to checking in with yourself often, you should aim to eat well, exercise often, have a consistent sleep pattern, and maintain strong social connections. All of this will feed into positive mental health and make it easier to protect it.
Moreover, maintaining solid social connections provides you with additional eyes who will notice you aren't quite yourself. Be open and honest with your friends and family about mental health, whether yours is strong or not. They will also benefit from open lines of communication as you never know whether they are struggling with their mental health, too.
By regularly checking in with yourself and by maintaining strong ties with others, you improve your mental health and encourage others to check in with themselves, too.
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Mental health is an important part of life – it affects how you feel about yourself, how well you do at work or school, and even how much fun you have in your free time. It’s also something that many people struggle with on their own without getting any help or support.
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Mindfulness is a practice that emphasizes awareness of thoughts, feelings, sensations as a means of gaining more insight, increasing attention, improving concentration, and enhancing self-control, among many other benefits. The ultimate idea is that positive changes can be made to influence our attitudes and behaviors for the better via mindfulness producing improvements in these areas.
When it comes to situations and stimuli that can trigger fear and uncertainty, mindfulness can be a powerful tool in one’s arsenal to combat it. There are several specific ways mindfulness can promote mental health during times of fear and uncertainty, ultimately promoting overall wellness too.
Research shows that regularly practicing mindfulness can reduce stress. Since increased stress affects both short-term and long-term exposure to fear, reduction of stress is a valuable benefit. A 2010 study explored this by randomly assigning participants to an eight-week mindfulness-based stress reduction group and comparing this group against controls on self-reported measures of depression, anxiety, and psychopathology, and on neural reactivity as measured by fMRI after watching sad films.
Researchers concluded that the participants who experienced mindfulness-based stress reduction had significantly less anxiety, depression, and somatic distress than the control group. Thus, this demonstrated that mindfulness meditation increased positive affect and decreased anxiety and negative affect (Davis & Hayes, 2012).
Mindfulness is also known to improve attention over time. This can be hugely beneficial when trying to cope with fear and uncertainty because one can use mindfulness to shift focus away from the source of the anxiety and towards something healthier and more positive. A 2009 study by Moore and Malinowski explored how mindfulness affected participants’ ability to focus attention and suppress distracting information.
In the study, a group of experienced mindfulness meditators was compared with a control group with no meditation experience. The conclusion was that the meditation group had significantly better performance on all measures of attention and had higher self-reported mindfulness.
Mindfulness meditation practice and self-reported mindfulness were directly related to attentional functioning and cognitive flexibility (Davis & Hayes, 2012).
Less Emotionally Reactive
Often, fear causes panic, poor judgment, and poor reasoning. This can cause people to respond to fear and uncertainty very emotionally without adequately thinking things through.
However, research on mindfulness meditation shows that it decreases emotional reactivity. In a study that looked at people with experience in mindfulness meditation, evidence revealed that mindfulness meditation helped people disengage from emotionally upsetting circumstance. It also allowed them to focus on cognitive tasks better than people who saw the same images but did not practice mindfulness meditation (Davis & Hayes, 2012).
The final conclusion was that the meditation helped participants respond more appropriately emotionally (i.e. calmly) when presented with an image that should have created an adverse emotional reaction like fear or stress.
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Rumination can be defined as deep or considered thought about something. While not necessarily bad, when faced with fear and uncertainty, ruminating on the situation or the issue can lead to mental and emotional distress. However, several studies have shown that mindfulness reduces rumination. In one study by Chamber et. al. in 2008, participants who were new to meditation were asked to participate in a 10-day intensive mindfulness meditation retreat.
Following the retreat, the meditation group reported significantly higher mindfulness and a decreased negative affect than a control group. They also experienced fewer depressive symptoms and less rumination (Davis & Hayes, 2012).
Ultimately, each of these positive impacts promotes mental health, especially during times of fear and uncertainty. When we are less stressed, less emotionally reactive, have better attention, and spend less time ruminating on fearful situations/stimuli, we are better positioned to make decisions, engage with others, and navigate through life with positivity.
Thus, finding ways to practice mindfulness via meditation and similar practices can prove to be a strong strategy for improving and maintaining mental health during times of fear and uncertainty.
Davis, & Hayes. (2012). What are the benefits of mindfulness? https://www.apa.org. https://www.apa.org/monitor/2012/07-08/ce-corner
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Mindfulness can be achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, bodily sensations, and surrounding environment. It's been shown to reduce stress levels and anxiety.
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Maybe you’re unsure of where your next paycheck is coming from. Perhaps you’re in an at-risk population and know that developing COVID-19 could prove to be fatal. Or there’s a possibility that you’re struggling mentally with the loneliness resulting from social isolation.
The most important thing you can do while living in an uncertain and risky world is prioritizing and caring for your mental health. Let’s talk about six ways that you can do that.
Do things you enjoy
One of the best ways to keep your spirits up during a crisis is to do things that make you genuinely happy. That could mean binge-watching your favorite television sitcom, listening to your favorite songs, or even going for a leisurely drive along a scenic highway. Try to do something you love at least once a day. Then, experiment with new hobbies if you’re feeling adventurous.
Stay away from drugs and alcohol
You may feel bored, lonely, or stressed during the pandemic. That might make you want to turn to drugs and alcohol to either entertain yourself, relax, or escape the negative emotions you’re feeling.
Using substances for any of these reasons and especially at times of great adversity and emotional and mental upset makes you more likely to develop an addiction or an unhealthy coping strategy. For the sake of your mental health, it’s best to avoid drugs and alcohol at this time entirely.
Focus on your physical health
There’s a direct link between your mental health and your physical health, and one does not exist without the other. Therefore, you must prioritize a healthy diet, frequent exercise, and adequate sleep.
Each of these has the potential to improve your mood and reduce your current level of stress. Commit to a workout schedule (perhaps five days a week), eating a balanced diet (add as many colors as possible), and sleeping (try for 7-9 hours).
Find a way to cope
The best way to protect your mental health is by having a healthy coping mechanism to help you work through your emotions. Luckily, this is the perfect time to figure out what works for you and what doesn’t. Be sure to experiment with healthy methods, such as meditation, reading, deep breathing, exercising, or expressing yourself via art. The perfect coping strategy will ease your mind and reduce your stress.
Stick to a routine
At first, having a ton of free time was relieving. But at a certain point, you most likely lost your motivation and desire to stick to a schedule during your day-to-day life. Though a bit of freedom is great, your mental health should stick to some sort of routine schedule, especially during these trying times. Be sure to shower and change your clothes each morning, eat around the exact times each day, and create a work schedule that you can stick to. Consistency is key.
Stay in contact with loved ones
While you’re thankful to be physically healthy during this crisis, your social relationships have been negatively impacted. Not being able to spend time with your family and friends has led you to feel lonely and isolated.
To keep your relationships and improve your mental health, be sure to stay in contact with those most important to you. Schedule video calls with your best friends, and don’t let the physical distance deter your relationships.
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There’s a good chance that this pandemic will take a toll on your mental health in some way. But when your low mood or stress becomes debilitating, you might be better off making an appointment with a therapist or a counselor instead. Try the methods above first and give them time to work but know when to get professional help.
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In current times life is full of fear and uncertainty. You may not know when things will get back to normal, whether you’ll get your job back when businesses start opening back up, or if you’ll stay healthy for the remainder of the year.
It can be straightforward to lose hope, but that’s perhaps the most essential thing you can hold onto during this crisis. So, let’s talk about why that is.
The Belief that Things Will Get Better
After so many months in lockdown during this pandemic, it’s easy to believe that things will never get better. You may assume that if things were going to get better, they would’ve by now. By holding onto hope, you can hold onto the belief that things will get better in time.
Think about the worst thing that’s ever happened in your life that you thought you’d never survive. You did stay, and now you know that even the most traumatic events in your life will turn around eventually. Hold onto hope and trust that something better is coming in the future.
Holding onto hope doesn’t necessarily mean that you don’t see the world for how it truly is. You’re not turning a blind eye to the problems in today’s society and acting as if they don’t exist…. because you know that they do.
Instead, hope involves recognizing the negatives that are happening but understanding that every situation also comes with positives. Having a positive outlook on every situation can help you to naturally improve your mood and find happiness and joy in even the worst cases.
“Fake It Till You Make It”
If you’re like just about everyone else in America, you’re afraid of what may happen today, a week from now, or even a year from now. This can be draining for the average person in the mental and emotional sense, unsure of what the future holds.
Most people who hold onto hope can implement the idea known as “fake it till you make it.” This is a theory that states that acting as if something is true will eventually make it true. You may remind yourself that you’re happy, that things will get better, and that you’ll survive this.
The Spread of Hope
The great thing about hope is that it tends to be contagious. Just by remaining hopeful around your family members or friends, it might start rubbing off on them. This can help to improve the mood and the outlook of those around you.
On the other hand, helping those around you can also end up helping you in the long run. If you happen to lose hope temporarily, it may just be those you’ve built up that come to bring you back up with them. It’s all about creating a positive support system in your circle.
Not Letting Fear Consume You
Have you ever felt extreme fear about something in your life?
If so, then there’s a chance that you experienced racing thoughts and extreme anxiety wondering what might happen. That’s precisely how many people are feeling in the current environment.
The thing about hope is that it somewhat reverses your fears. So instead of having every single thought in your mind focused on your worries and recent events, you can return your ideas to other things in your life. Less focus on fear can help you to focus on the good stuff.
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Hope is necessary if you want to make it through the current pandemic and state of the world with your mental health intact. To maintain hope and preserve your mental health, it’s a great idea to stay positive, surround yourself with good people, and limit your fears.
You deserve to feel better.
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Our world has been one of chaos in the last few months, and it can become draining. Social media has taken a turn for the worse, but with social distancing, some of the only ways we have to communicate with each other.
Even though the world is in turmoil, it doesn’t mean you should feel the pressures of the things outside your control. You are allowed to take a step back, turn your phone off, and distract yourself from resting your mind.
Keeping up your mental health is one of the best ways to stay overall healthy. It can be challenging with what is happening, but it is crucial to distract yourself once. If you let things you cannot control overwhelm you, there can be nasty mental health side effects. Here are some of the best tips that will help you promote inner peace and a happier mind.
There are many ways to promote peace and mental health. There may be some experimenting involved to try and figure out what works best for your lifestyle. Many people find their ways to take mental health breaks and keep distracted. This list is a good starting point to find what you love to do.
This may seem cliché, but there is beauty in distracting your mind by using your body. If you are not someone who works out, taking the time to go on a long walk every day may benefit you. After two weeks of 30-minute walks every day, you will notice that you feel happier, you can appreciate the outdoors, and your waist is slimmer!
All the great benefits of walking outside. Suppose you want to take it to the next level by walking outside without electronic devices.
There are times you need to be distracted but also want to feel productive. Now is the time to start meal prepping for the rest of the week. This will help you feel accomplished, but it will help you stay ahead of the week and be health-conscious. This tip helps your mind stay focused, but it also helps you physically when you work on your nutrition. Believe it or not, diet plays a huge role in mental health.
Each morning or evening, set aside five minutes of your time to sit and breathe. Focus on your body, your emotions, and acknowledge how you feel when you’re meditating. Then let it all go. Still, your body, still your mind, and breathe in and out as deeply as you can.
Each exhale lets go of a stressor. Each inhale brings in positive energy from the universe.
This is a fantastic way to set an intention at the beginning of the day and a great way to end a day on a positive note no matter what has happened.
Play with Your Kids Outside
If everyone is at home, put away the screens and get outside. This is the best time to stay distracted and promote everyone’s mental health by playing out in the sun! You will feel the fresh air, get vitamin D, and spend quality time with your kids. This is an excellent way to ensure your children are staying mentally healthy as well.
Journaling Inspires Freedom
If you are feeling angry or sad or overwhelmed, writing can be a great outlet. It helps you get any negative energy you have out and allows you to feel free of those draining thoughts. Journaling can be done anywhere at any time.
Learning to express your ideas for what they are is a skill that will get better over time. Journaling can promote communication skills. You will learn how to articulate precisely the problem instead of blaming other things that are not the root cause of mental unhappiness.
Focusing on Mental Health is Just as Important as Focusing on Physical Health
Finding ways to distract yourself to promote mental peace can seem like a daunting task, especially when things get overwhelming. It would help if you learned to step back and acknowledge a situation without getting worked up.
Learn to let things go, do not let negative energy build up in your body. Life is about growth; part of growing is learning to distract yourself healthily and then accepting certain situations
The Critical Importance Of Human Support During Global Times Of Fear And Uncertainty
Most of us have that one person we can always count on. You call them up when you’re nervous about a job interview, frustrated with a family member, or even grieving the loss of a loved one. They always seem to know the right thing to say to make you feel a little better about the situation, a little more confident in yourself, and a little less lost in your sadness.
But now we’re facing a global crisis unlike any we’ve ever seen before. When anxiety spikes, many respond by pulling away from friends and family. But now, more than ever, we need to keep the people we love close.
Why? You ask…
Why Do We Need Human Support and Connection?
Our friends, whether they are connected with us through work, family, or hobbies, they bring a huge impact on our lives.
How does the relationship with your friends benefit you?
A good friend…
• Lessens your stress .
• Makes you happier.
• Makes you feel more confident.
• Gives you a sense of belonging.
• Helps you deal with the challenges you face.
• Helps you quit or avoid unhealthy habits.
• Reduces your risk of major health problems.
Good friends are good medicine!
Not only do they improve your mental health, they also improve your physical health. With the anxiety about the pandemic, we need all the help we can get to stay happy and healthy.
Where can we find good friends?
You probably have more connections to potential friends than you think you do. At work, at play, when volunteering, or at community events, you can find people who can be good friends. There is a potential danger, though. While making friendships and building relationships with others are positive ways to enrich your character, doing so with toxic people can rob you of joy and, most probably, including good health.
A great friend…
• Likes you for who you are.
• Is genuinely interested in your thoughts and feelings.
• Feels comfortable opening up to.
• Is supportive, respectful, and trustworthy.
• Makes you feel safe, happy, and comfortable when you spend time with them.
With a network of friends that meet these standards, you can face almost any challenge, including a global pandemic.
How To Maintain Friendships While "Physically" Distancing?
Although physically distancing may seem like the enemy to making and maintaining solid friendships, there are ways to work around this challenge. Regular communication, time and again, is vital in any relationship. Here are some creative ways to keep in touch while staying safe and healthy.
• Video chats;
• Phone calls;
• Writing a letter or card;
• Sending a thoughtful gift in the mail.
• Playing online games with them.
Many have been using video calling apps to take a coffee break together, cook together, and even take a gym class together. Modern technology has allowed us to do all this and more with our friends while maintaining a safe distance.
Don’t let social distancing be the reason you miss out on all the benefits of having good friends. With just a little effort, you can keep your friendships strong, and even make some new ones.
How I Can Be a Good Friend to Others?
To make great friendships, we need to know how to be a good friend ourselves. Here are a few things we can do to be the kind of person that attracts good friends.
When you’re anxiety is overwhelming, a good friend can be like a shelter in a storm.
The storm of challenges that you’re facing might not go away, but a good friend for sure will make it bearable. Their support will lessen the frustrations and anxiety your are feeling right now and encourage you to deal with this difficult worldwide scare in a healthy way.
Now is the time to lean on your good friends and let them lean back on you, too.
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The COVID-19 pandemic has been brutal on the state of mental health in Americans. You’ve been limited to how you can celebrate birthdays, graduations, and weddings. You’ve seen loved ones hooked up to a ventilator fighting for their lives. You’ve got an entire hygienic routine every time you leave the house: Wear a mask, stay six feet apart, wash your hands, and repeat. Here’s what you can do to protect your mental health during this ongoing pandemic.
Get Some Exercise
You don’t have to go to the gym to stay in shape. There are plenty of exercises and routines that you can do from the comfort of your living room. That includes activities like push-ups, jumping jacks, burpees, and even going for a nice jog around the block.
On top of building your endurance and strength, exercise can trigger the release of endorphins in your system. According to the Mayo Clinic, these are known as the “feel-good” hormone and will naturally boost a low mood during such trying times.
Stay in Contact With Loved Ones
Not being able to meet with those you care about can be detrimental to your mental health. Prolonged loneliness and social isolation can increase your risk of certain mental health disorders, substance abuse issues, or even suicide.
In addition, the Centers for Disease Control and Prevention states that loneliness in older adults increases the risk of dementia and other serious health disorders. The best way to avoid these consequences is by staying in touch with loved ones via daily or weekly phone calls, video calls, or text messages.
Leave the House
Most states still have limitations regarding where you can go, what you can do, and who you can see. Yet, at this point in the pandemic, you realize that your mood declines, and you feel fatigued the longer you stay put in the house.
In a study published in Issues in Mental Health Nursing, vitamin D, which the body can absorb from sunlight, is a great mood booster and is used to treat depression. So, if you’re feeling down and lonely in the house, spend some time in the backyard or go for a walk at the park before your fellow citizens get there.
Reach Out to a Therapist
If you were already struggling with your mental health before the pandemic, there’s a good chance that your situation has worsened as the months continued. Luckily, most mental health facilities' forced closure doesn’t mean that you currently have no access to care. Many counselors, therapists, and psychiatrists have moved to telemedicine for the time being. Scheduling an appointment with a therapist via video call is a great way to process your emotions and learn how to cope.
Get a Pet
Most people would appreciate coming home from work every day to be greeted by a friendly dog or cat. But when loneliness and sadness become excessive during quarantine, a pet may be exactly what you need to feel better.
Even better, you may be able to help empty your local animal shelter. The connection between pet ownership and mental health has been long studied. In fact, a survey conducted by the Human Animal Bond Research Institute, mental health improvements were seen in about 74% of pet owners.
During a pandemic that doesn’t seem to be ending anytime soon, you must prioritize your mental health. Not only will this make you feel less lonely and like you have a greater purpose, but it’ll also save you from a ton of emotional turmoil that you’ll have to sort through once COVID-19 is gone for good.
"Do not touch your face!"
"Wash your hands if you do! Wash your hands if you don't!"
"Don't forget to use hand sanitizer as often as possible!"
At this point, your nerves are frayed, and your hands have become so chapped from all the handwashing and sanitizing.
We understand; it has been a lot.
These practices, however, are nothing compared to those who have fallen ill, passed away, or those 'recovered' but are carrying life-long effects.
The preventive practices and the outcomes are directly related because if we only stick to the "tiring" and "repetitive" methods, we can definitely prevent the latter thing from occurring.
Amidst this health scare and worries about what else is to happen, it is undoubtedly an excellent way to mitigate the risks…
The kids are at home; many schools are yet to return to "normal;" many people are now working from home, or worse, laid off. We aren't meeting our friends and family in person. And for a time, the grocery shelves were wiped out, and we'd spend at least an hour in line in hopes of ticking our list complete.
Life has changed- big and small- due to COVID-19.
The only highlight of this pandemic is that everyone else is going through it, too.
The same tumultuous event is affecting us all, and we're all in it together.
At least, we should be.
And because there is nothing funny about being in a pandemic, it's essential to stay grounded.
Yes, the process of being "ok" is complex, but it's essential to accept reality and not catastrophize about what hasn't happened yet.
We all cope differently with horrible situations, and we all struggle with our locus of control.
Watch this video
COVID and PTSD
Tammy Flynn of the On-Air-Advocate and I had a discussion about PTSD and COVID.
Accept Our Reality
There are things you can do to wield control in this situation and focus on those to reduce the risk of being infected by the virus. It's crucial that you sleep well, eat well, and move often. These are the basics of life that can stand true through both the "normal" and pandemic times.
Social distancing is also one preventive practice.
If you must get physically near with other people, then do so, but do it with utmost safety. You can wear a mask, practice proper handwashing, and sanitize as often as you can.
A skosh of anxiety can be productive if it's causing you to take proper precautions to prevent the spread of the virus. During a difficult worldwide circumstance like this, if we didn't have a reasonable worry level, no one would take the appropriate measures to protect themselves and others.
Be Aware of Unproductive Anxiety
Often, we allow ourselves to spin out of control by imagining what would happen if we catch it, our child in the situation, or even someone we see on the television.
We understand that it's difficult to mask what we are feeling. The fact that it's happened to other people, it can happen to you or any of your loved ones, anytime also. We are not saying that it is vain to put yourself in this complex emotion; however, you can counter thoughts by focusing on your present. Remind yourself that you are safe at home as you cook dinner, snuggle with your partner, play with your kids, or complete your workday.
You can think about it all day, but it won't change anything. It won't make you feel better.
What began as a tragic story on the news has become a substantial real threat to our world. In all likelihood, you know someone who has been touched by COVID-19, if not you personally. By staying grounded, you are not only contributing to lowering the severity of the virus attacking the world; you are also doing yourself a favor of protecting your mental health.
Are you able to accept the reality of the pandemic
while not becoming unproductively anxious?
What steps you have taken to protect your emotional
and mental health during this challenging time?
What are you going to do to make sure that you stay grounded?
Hard questions to answer, right?
I'd like to help. Let's get started today!
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The world that we are living in today is anything but peaceful and predictable. It seems that every day there is some new tragedy or cause for fear that demands every ounce of our attention.
These incidences come from every direction and in all shapes and sizes. Whether a personal issue arises that completely disrupts your peace of mind but seems only to affect you personally or a global event transpires that uproots the happiness and joy of millions of people simultaneously, our world can be a very uneasy place to exist.
With everything going on around you, maintaining a sense of security and order in your mental environment and personal life can feel like an ultimately futile effort.
Try as you may; there seems to be something that always comes along for no other reason than to fill you with fear and worry. While you can’t change the dynamic nature of the world you live in, there are thoughts and strategies that, when implemented effectively, can help you stay grounded when life gets hectic.
You Cannot Bear The Weight Of The World On Your Shoulders.
One of the most effective ways to accomplish this is to realize and come to terms with the fact that you are a single human being that is tremendously incapable of bearing the weight of the world on your shoulders.
At first glance, this may seem like a sign that you should just give up and let the waves toss you of each new tragedy. However, becoming aware of your limitations can serve as one of the most significant sources of peace you could ever hope to find.
The reason for this is that when you take the time to identify the things that are out of your control, the list of things that you actually can influence becomes much more apparent. Instead of feeling overwhelmed at every single problem going on around you, you can focus your efforts on only the issues you can change.
Not only does this give you a much-needed sense of authority over your circumstances, but it also frees you from the burden of trying to manage the problems of the world by yourself. In the raging war that is our world today, you must pick your battles wisely.
Another common issue that many of us have when it comes to all the things going wrong in the world is that we automatically feel as if these things directly affect our personal lives.
While this may seem insensitive, the truth is that not only are most of the issues we notice daily through the media or online things that have little to no effect on our existence, and they are also far out of our hands. Expending your time and energy to solve the problems that affect your immediate environment is a much better investment than worrying about a conflict or issue on the other side of the globe.
Supporting a worldwide cause for the sake of charity is fantastic, but not if doing so means ignoring the conflicts that are staring you in the face.
Maintain A Sense Of Order
Finally, you must maintain a sense of order in your own life, regardless of how messy and cluttered the things around you become.
If you allow your internal state to mimic your external environment, you fall victim to the chaos. Whatever your day-to-day life entails, always strive to develop systems and routines that provide you with a sense of peace and security. If you are looking for these things in places other than your own life, you will not find them.
We're all just trying to live our lives and make the best of what we have.
But it seems like there's always something in the way, some new tragedy or cause for fear that demands every ounce of our attention. Sometimes it feels like life is one long emergency, with no time to stop and think about how things might be better if we could only take a step back.
That’s where I come in. As your life coach, I will help you find clarity so you can get unstuck from whatever has been holding you back from living a full and happy life. Together we'll work on building skillsets that will allow you to feel more confident in yourself and your abilities - so that when an emergency comes up, instead of feeling overwhelmed by it all, you'll know exactly what to do next.
Click the box right now! Schedule a free consultation with me today!
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Isn't it incredible to think that just a few months ago, we'd never heard the term COVID-19? While coronaviruses have long existed, this coronavirus did not. That didn't stop it from transforming our entire world, though. Life has now changed beyond recognition, professionally and personally. Some people have been on lockdown all on their own, unable to see their loved ones at all.
While others have been working from home surrounded by their family, regardless of your lockdown state of play, you have likely gone to extra effort to connect with the people you can't see.
You may have stocked up on dry goods, hoping to ride it out without leaving the house. Perhaps you felt comfortable taking regular walks while masked. We have all had our paths to walk during COVID-19. Some people will have had a more challenging time.
1. Your Red Flags
As well as knowing the red flags of cognitive and emotional overwhelm, you should get to know your red flags. Think about past stress you have experienced, whether it's been work or relationship-related. What type of event or situation triggers a feeling of overwhelm, and how can you manage that more efficiently? By getting to know yourself better, you will better understand your red flags and handle the load.
2. Know Your Brain
You know how you react when you're in love. You know how your brain responds to stress. You recognize how your brain acts when you're anxious, fearful, excited, etc. Understanding your brain can help you manage your cognitive and emotional load. Your brain on stress will cloud your judgment. The positive chemicals that come with falling in love are as powerful as the stress chemicals that come with emphasis.
You should know yourself well enough to recognize when even the slightest stress creeps in. Know the physical symptoms you experience when stressed outdo your palms grow sweaty, is there an eye twitch, do you itch, do you get a headache, are you experiencing acne breakouts, or are your bowels off-kilter? We all have our signs of stress, but knowing what they are will help you cope.
3. Abundance > Scarcity
What type of mindset do you have? Do you believe there is enough for everyone or that you have to grab what you can to protect yourself? If you're the former, you likely bought what you need to stock up for COVID-19 lockdown. If you are the latter, you probably have enough toilet paper and bottled water to carry you midway through 2021.
It might not sound like much, but with a scarcity mindset comes the idea that things are okay. Nothing will get better. That's not going to help you cope with a heavy emotional and cognitive load.
4. Listen to Your Body
One of the most effective ways to manage distress is to identify the physical and emotional symptoms, as well as the thoughts you tend to experience before spiraling into overwhelm. If you are confused by whether you're coping with your load, then you have to listen to your body because it holds the clues to your truth.
A body scan or check is a great daily tool to check in with yourself and get ahead of any red flags. It's easy. Simply sit quietly for a few moments, practice deep breathing, center yourself, and scan each area of your body. You can also ask specific questions about what you're dealing with to determine whether your body responds. Do you feel fearful? Are you tense or tight?
Are you feeling struggling emotionally?
You’re not alone. We all have our paths to walk during COVID-19, and some people will have had a more challenging time than others. If you are looking for someone to help you navigate the emotional toll of COVID, I can provide the support that you need!
Let me be there for you when life gets tough so that together
we can find new and more peaceful and enjoyable ways of living in this challenging world.
Reach out today!
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