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Dr. Anna Breytman

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Dr. Anna Breytman

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Get Help Coping with COVID-19 Social Isolation Issues

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Overcoming COVID-19 Social Isolation Impacts on Mental Heath

Related to current stay at home orders, individuals may notice many changes in their emotional experience and coping abilities, including:

  • Increased symptoms of anxiety and depression
  • Mood instability
  • Feelings of isolation/loneliness
  • Irritability, sadness
  • Difficulty managing structure and boredom
  • Uncertainly about the future and a sense of hopelessness
  • Conflict with family members
  • Feeling overwhelmed with increased child-care and elder-care responsibilities
  • Feelings of loss and trauma
  • Worsening of OCD and other anxiety disorders
  • Resentment of disruption in one’s life
  • Sleep disturbance

Here are some strategies for coping more effectively with the current circumstances.

Maintain a basic structure to the day with a similar sleep and wake time. The natural internal system that regulates a sense of sleepiness and wakefulness works best when a regular sleep schedule is implemented. This cycle is disrupted by keeping long or irregular hours. Sleep disruption can result in increased irritability, low mood, and difficulty staying alert. Avoid screens for at least one hour before bedtime. Blue light emitted from screens can disrupt your body’s natural sleep cycle. Initiate sleep and waking up at approximately the same time each day. Maintain good sleep hygiene habits.

Develop a daily to-do list with activities that provide a sense of purpose, achievement and satisfaction. People feel better when they have a sense of purpose, and a meaningful goal. Balance work and academic responsibilities with leisure. Hobbies can contribute to a sense of meaningful engagement and joy, which increases a sense of well-being. A predictable routine can reduce the tendency to be anxious in uncertain times. Be careful not to make this too rigid. A balance between structure and flexibility works best.

Eat regularly to maintain nutrition, structure and energy.

Maintain connection through phone, video conferencing and safe social distancing activities according to CDC guidelines. People are naturally social beings. Although there are individual differences with respect to the amount of social connection one needs, we all need some. Be cautious though about excessive use of technology as this may have adverse effects.

Stay Present

As our world has become more uncertain, the use of mindfulness techniques can provide essential skills for managing the tendency of the mind to focus on the future, increasing anxiety, or dwell on the past, increasing sadness and regret. Mindfulness can help you stay present, gain perspective, be less critical towards self and others and stay calm in overwhelming situations.

Exercise

Regular physical activity can increase a sense of well-being, enhance energy level and improve mood.

Professional Help

If your mental health is significant effected by current circumstances, or you have a pre-existing condition that is exacerbated, reach out for additional support.

Call today for an appointment:

Phone: 201.694.2129
Please leave a message or email:
annabreytman@cbtofnyc.com
online form

Two Office Locations:

New Jersey office location:
92 Nassau Street, 4th Floor
Princeton, NJ 08542

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Upper West Side:

140 West 86 Street, Suite 1B2
New York, NY 10024

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CBT TREATMENT AND COUNSELING
FOR CHILDREN, TEENS, PARENTS, FAMILIES, & ADULTS
Call today for an appointment:
Phone: 201.694.2129

Please leave a message
or email:
annabreytman@cbtofnyc.com
online form

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