[Ohio-Talk] Taking Care Of Yourself!

Fri Apr 10 12:32:56 UTC 2020

helpful, I will pass it on

On Thu, Apr 9, 2020 at 11:08 PM Suzanne Turner via Ohio-Talk <
ohio-talk at nfbnet.org> wrote:

>
>
>
>
> How to Protect Your Mental Health during the Coronavirus Outbreak
>
> By Lynne S. Gots, Ph.D.
>
> Mar. 31, 2020
>
>
>
> The coronavirus outbreak, and the social-distancing measures now in place
> to
> prevent its spread, have turned all our lives upside down. But if you have
> a
> mental illness, the pervasive climate of anxiety, stress and isolation may
> be especially harmful to your well-being.
>
>
>
> Here are several steps you can take to prevent this stressful time from
> derailing your mental health.
>
> 1) Maintain a routine
>
> If you're not used to working from home, you may find the transition
> challenging. Creating a new teleworking routine will help you get into the
> right mindset, feel more productive and keep the boundaries between work
> and
> home from blurring. It may be tempting to work into the night, sleep in and
> log onto your computer from your bed. This is not a good idea! Instead,
> stick to a regular bedtime and waking schedule. Shower and dress in the
> morning, and keep normal working hours if you are not required to be
> on-call. You don't have to put on a suit, but wearing casual Friday work
> clothes instead of sweats will serve as a cue to start the work day.
> Designate a work area. Even if you are quarantined in a tiny studio
> apartment, you can set up a home office on a snack tray in a corner. If you
> normally watch TV or scroll through social media while sitting on the
> couch,
> you may get distracted if you try to work from the same location.
>
>
>
> 2) Take reasonable precautions, but don't go overboard
>
> Use only reliable sources of information, such as the  <
> http://www.cdc.gov/>
> CDC or  <https://coronavirus.jhu.edu/> Johns Hopkins University, to inform
> and make a plan for your health habits. As hard as it is, it's important
> not
> to give into compulsive behaviors. This is especially important if you have
> OCD or health anxiety. Follow the rules you've made in advance, so you
> don't
> let anxiety dictate your behavior. For example, if 20 seconds of
> hand-washing is the accepted guideline, don't wash for 40 or 60 seconds
> "just to be safe."
>
>
>
> 3) Find ways to "get going"
>
> Now more than ever, you need to tend to your own health. Practicing sound
> mental hygiene can help boost your psychological immunity. If you are prone
> to depression, you might be finding it harder to get out of bed in the
> morning, motivate yourself to accomplish chores or get started on a work
> project. " <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061095/>
> Behavioral activation"-the technical term for "getting going"- is a
> research-proven antidote. Exercise is an excellent stress-reliever and
> mood-booster. The gym may be closed, but you can go out for a brisk walk as
> long as you keep your distance from others. You can also practice yoga at
> home and even work out virtually with a personal trainer.
>
>
>
> 4) Try not to fixate on sleep
>
> The changes in your usual schedule, coupled with anxiety, can wreak havoc
> on
> your sleep. If you're resting, try not to stew about not sleeping - staring
> at the ceiling at 2 am will just create a cycle of worry and insomnia. If
> you find yourself lying in bed wide awake for more than 15 minutes, get up
> and change the mental channel by watching TV, reading a book or listening
> to
> music. You could also listen to a guided meditation available on YouTube or
> one of the many meditation apps, such as  <https://www.tenpercent.com/>
> 10%
> Happier,
> <
> https://www.headspace.com/?%243p=a_google_adwords&%24always_deeplink=false&
>
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>
> ace.com&~ad_set_id=68065219102&~campaign_id=1919439341&~channel=g&~keyword=h
> eadspace&~placement=&_branch_match_id=720289272931059396
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> Headspace or the
> <https://www.uclahealth.org/marc/mindful-meditations> UCLA Center for
> Mindfulness. Keep in mind, however, that you are not meditating to try to
> fall asleep. Having sleep as a goal will likely backfire and cause more
> anxiety. Instead, you can use meditation to notice what is going on in your
> mind and body and observe your thoughts rather than getting caught up in
> them.
>
>
>
> 5) Stick to consistent meal times
>
> Sticking to consistent meal times, rather than stress-snacking throughout
> the day, can also help you maintain your mental and physical equilibrium.
> Nourish yourself with healthy foods. However, it's also perfectly fine to
> build in some comfort foods, like freshly baked cookies. Now is not the
> time
> to start a restrictive diet.
>
> 6) Follow your regular mental health treatment plan
>
> Make sure you have an adequate supply of medication and take it as
> prescribed. Continue with therapy appointments. Many practitioners are now
> offering teletherapy, either by phone or video, to comply with social
> distancing requirements. Check with your insurer to see what services they
> will cover.
>
>
>
> 7) Practice mindfulness and acceptance techniques
>
> Whether you use meditation, yoga or prayer, focusing your attention on the
> present moment, rather than ruminating about a catastrophic, uncertain
> future, can help you manage your distress. If you tend to compound your
> negative emotions with a cascade of negative thoughts ("I should be
> handling
> this better;" "This is unbearable"), mindfulness training can be useful in
> tempering your emotional reactions. One good introductory resource, among
> many, is "Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic
> World," by Mark Williams and Danny Penman. The
> <
> https://medschool.ucsd.edu/som/fmph/research/mindfulness/Pages/default.aspx
> > UCSD Center for Mindfulness also has free, guided meditations and useful
> information about the practice.
>
>
>
> 8) Be kind to yourself
>
> A vast body of
> <
> https://self-compassion.org/wp-content/uploads/publications/SCtheoryarticle
> .pdf
> <https://self-compassion.org/wp-content/uploads/publications/SCtheoryarticle.pdf>>
> research conducted by the psychologist Kristin Neff and colleagues has
> shown the value of self-compassion for coping with emotional challenges and
> adversity. To ease feelings of isolation, acknowledge your struggle with
> kindness, rather than self-judgment, and recognize that millions of people
> world-wide are sharing your experience right now. This time is challenging
> for everyone. But you don't need to compound the difficulties by neglecting
> your mental health. If you follow these suggestions, you can face this
> crisis - you may even come out of it stronger in the end.
>
>
>
> Lynne S. Gots, PhD licensed psychologist in private practice in Washington,
> D.C. and Assistant Clinical Professor of Psychiatry and Behavioral Science
> at The George Washington University School of Medicine.
>
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-- 
Dave Bertsch
330-472-4084