We are going through a collective trauma experience and for most, anxiety and depression are way up. Staying productive at this time is undoubtedly challenging because we’re navigating these huge emotional hurdles with an uncertainty that most of us have never really experienced in our lifetime. The anxiety is making us sleepless, forgetful and angry, and the time and energy expended on adjusting our entire lives to this new normal– which may mean working from home while assuming the role of home-school teacher, caring for ill family members, sanitizing our groceries and dealing with the fallout of mass layoffs– are magnifying the intense emotions. None of these things are setting us up for high productivity or high performance.
There is no “right way” to get through this as our circumstances differ and we process difficult experiences in a variety of ways, but we’d like to share a few things that might help when or if you feel like you are going through a tough time:
1. Label Your Emotions: Labelling emotions or affect labelling is simply the act of noticing and putting a name to an emotion. Another way to say it is- “you name it you tame it”. Naming or labelling emotions helps us to untangle or unstick from them. For example, when we say “this is anxiety” or “this is sadness” we can start feel some emotional freedom or separation from around the emotion.
2. Savor the Moments: Savoring is the act of stepping outside of an experience to review and appreciate it. Often, we fail to stay in the moment and really enjoy what we’re experiencing. Savoring intensifies and lengthens the positive emotions that come with doing something you love. Try picking one experience to truly savor each day– a nice shower, a delicious meal, a great walk outside, or any experience that you really enjoy– and sharing the experience with another person, thinking about how lucky you are to enjoy such an amazing moment, keeping a souvenir or photo of that activity, and making sure you stay in the present moment the entire time. Every night before going to bed, make a note of what you savored and take a moment to remember the activity.
3. Start a Gratitude Journal: Gratitude is a positive emotional state in which we recognize and appreciate what we have received in life. Try taking 5-10 minutes each night to write down five things for which you are grateful. They can be little things or big things, but you really have to focus on them and actually write them down. You can just write a word or short phrase, but as you write these things down, take a moment to be mindful of the things you’re writing about.
4. Perform Random Acts of Kindness: Even though we are all at home it doesn’t mean we can’t be kind to one another. Try performing acts of kindness beyond what you normally do. You can do one extra act of kindness per day, or you can do a few acts of kindness in a single day. They do not have to be over-the-top or time-intensive acts, but they should be something that really helps or impacts another person. For example, if you have a neighbor that is homebound ask if they need help getting groceries or even walking their dog, listen to a friend if they are going through a rough time, take time to help others who lost their jobs find new opportunities, and so on.
5. Make A Social Connection: Especially now, our social connections matter. Social distancing doesn’t mean social disconnection. Try to connect with someone you care about– a friend who’s far away or a family member you haven’t talked to in a while. The key is that you must take the time needed to genuinely connect with another person.
6. Look After Your Body: Our physical health has a big impact on how we feel. At times like these, it can be easy to fall into unhealthy patterns of behavior that end up making you feel worse. Try to eat healthy, well-balanced meals, drink enough water and exercise regularly. Avoid smoking or drugs and try not to drink too much alcohol. Try planning activities like a walk, run or bike ride or even a 10-minute home workout. This isn’t supposed to be a marathon-level of activity; it’s just to get your body moving a bit more than usual.
Our Recommendations:
Physical: try downloading the Peloton App on smart phone or tablet. They currently offer a 90-day free trial and cater for all types of pre-recorded classes from indoor cycling, guided runs; HIIT; yoga; meditation.
Mental: try the Total Brain App on your smart phone. Assess and manage mental health issues with activities to keep you on track .