- Socializing while Socially Distancing -
Face-to-face contact is best for regulating our emotions and to feel empathy for others. In trying times like these, make video calls when possible. Try scheduling a virtual lunch with a co-worker, friend or family member. Many of our children are experiencing more “wall-to-wall” time right now than face-to-face. Help them to connect to others in safe ways, be creative, if not through a virtual face-to-face consider the good old-fashioned mailed card to a friend, grandparents or teacher. It’s about making a connection!
- Identify a New Normal –
Try to accept that social distancing is the new normal. Next, identify a new-normal routine. Write it on paper. Set daily goals, small achievable goals. A guideline helps us to self-motivate and accomplish tasks. It is Important to remember that some days are just bad days, and less productive, and that is ok too. This is a great time for self-compassion. An example of self-compassion might be talking kindly or being understanding toward yourself…just as you would do with a friend. Flexibility is another important tool through this time. With ever changing regulations, recommendations and emotions, being flexible can help us to cope better. By being flexible, we are open to new possibilities and view situations from other perspectives, including our spouse, child or co-worker’s viewpoint.
- Understanding Anxiety -
Avoid talking about the virus in ways that worsen the spread of anxiety. Keep in mind that feeling a level of anxiety is considered normal and healthy. Many people have a misunderstanding that anxiety is always a sign of a mental health issue, when in fact, a healthy level of anxiety alerts us, provides self-motivation and indicates we care. When talking with others, especially a child, it’s ok to reassure them that feeling anxious during this time is normal and healthy. However, it’s important to recognize when the healthy anxiety increases creating interference in one’s day-to-day ability to function (lowered concentration, disturbed ability to sleep, reduced appetite, etc.). One tip to calm the anxious mind is mindful breathing meditation (https://www.helpguide.org/wp-content/uploads/mindful-breathing-meditation-with-music.mp3). For more anxiety, reducing tips visit: https://www.helpguide.org/
- Limiting Caffeine/Alcohol -
Limit caffeine and stay hydrated. While caffeine is known for its energizing effects, it can also cause a caffeine crash, characterized by increased fatigue and sleepiness. It’s not about eliminating caffeine, unless that is your overall goal, but keeping within healthy limits. Moderation is key for alcohol use. According to the Sleep Foundation, “While alcohol is well-known to help you fall asleep faster; too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol.”
If you are in need of more support to reduce the use of alcohol, Alcoholics Anonymous is now offering on-line, virtual meetings in many locations.
For a North Dakota online meeting list visit: www.aanorthdakota.org/meetings
For a South Dakota online meeting list visit: www.area63aa.org
For more information on the side effects of too much caffeine visit: Healthline - https://www.healthline.com/nutrition/caffeine-side-effects
- Sleep -
Getting a good night’s sleep is more important than ever right now. Bedtimes and wake times may have shifted as a result of life’s changes, and that can be necessary, but it’s important to keep them consistent one day to the next. Follow a bedtime routine, similar steps each night, to signal your body and mind that bedtime is nearing (shower, turn lights down, read a book, etc.). As you near bedtime, limit your news intake, upsetting conversations or engaging in difficult tasks (work related issues, finances, etc.).
For more tips visit: Sleep Foundation – https://www.sleepfoundation.org/
- Mindfulness –
Have you ever been in a conversation yet not heard a word that they have said? Most can relate, and in trying times as theses, our thoughts can be more anxious than usual. Mindfulness is the psychological process of purposely bringing one’s attention to experiences occurring in the present moment, without judgement. By becoming more mindful, it can help to slow forward thinking and refocus thoughts on what is happening in the present moment. Using the five senses – sight, sound, smell, taste and touch, can help to engage in the present moment and reduce anxiety. Go outside to look around at the details of nature, listen to the sounds of the birds, smell the crisp spring air, slow to taste what you might be eating or drinking and sit in a chair to feel the wind. Try an app to help with becoming more mindful such as Calm.
Behavioral Health, provided through West River Health Services, offers counseling and medication management through telehealth. Telehealth is the use of electronic technology to provide behavioral health care to a patient when the provider is in a different location. After receiving a link through your e-mail, video conference easily connects you to your counselor for a live exchange, and is HIPAA compliant. Telehealth is a covered service by most health insurance companies including, but not limited to, Blue Cross & Blue Shield, Sanford Health, ND and SD Medicaid program, and Medicare. Please contact West River Health Services to schedule a telehealth appointment at (701) 567-4561.