These are undoubtedly anxious times, but Molly Sherb, PhD, the psychologist at The Health Center at Hudson Yards says there are proactive steps you can take to get through them. Here, as on the Health Center’s website, she helps you to stop obsessing about worst-case scenarios and start focusing on a stabilizing routine.
“All those catastrophic thoughts you’re having—anxiety loves the unknown. It will always replace the unknown elements of a scenario with a doomsday version of the future. Next time you feel that happening, ground yourself in what you know to be true at that moment. Identify—even say out loud—all the aspects of your life that are currently okay: your health, the safety of loved ones, the food in your fridge, the roof over your head … anything you have to be grateful for. This will do a lot to help you maintain a balanced perspective.”
“When there’s a lot you can’t control, it’s important to identify what is in your control. And before you say there’s nothing, there is always something. For example, you can shift your perspective, or work to manage your emotions, or take some time for yourself (even if it’s just minutes). The current situation can be incredibly exhausting, so it’s important to conserve your energy, and a careful analysis of “in my control” items and “out of my control” items will help you determine where that energy is best spent.”
“We can all be really hard on ourselves, but now is the time to cut yourself some slack. Allow yourself to experience whatever emotions you’re having. Try not to judge them—that requires energy that is best spent elsewhere—but acknowledges the fact that they are human, and that many people are experiencing the same increase in stress and anxiety. You are not alone. These are unusual times; allow yourself to have unusual reactions.”
“Social distancing and self quarantining can breed feelings of loneliness and isolation. Do everything you can to stay connected to your social support system: Text, call, or video chat with friends and family, and use social media as a platform to connect and relate to others. Use this time to have meaningful conversations with your loved ones. You don’t need to “be strong” for everyone around you. Identify individuals in your support system that you can vent to so you can in turn remain a stable presence for others who rely on you. Physical isolation does not have to mean emotional isolation.”
“Be patient; if you’re suddenly working from home, you can’t expect a new routine to happen overnight. One trick is to pick one thing each day to try to do in a structured way. Start with something easy. For example, you can choose as your one point of structure to be at work at your computer by 9 am, then focus on making sure that happens while allowing other aspects of your day to take shape naturally. Once you have successfully added that step into your routine, you can move on to something else. Gradually, you will create a full structured work day at home.”
And here’s more from Dr. Sherb: Tips on identifying signs of stress and some breathing exercises to help set your mind and body at ease.
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