Related to current stay at home orders, individuals may notice many changes in their emotional experience and coping abilities, including:
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.
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 dwelling 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.
Regular physical activity can increase a sense of well-being, enhance energy level and improve mood.
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 in-person or teletherapy appointment:
Two Office Locations:
New Jersey office location:
194 North Harrison Street
Princeton, NJ 08540
New York City, Manhattan,
Upper West Side:
27 West 86 Street, Suite 1B
NYC, NY 10024
© Copyrighted material. Dr. Anna Breytman prepared all materials on this website. All rights reserved. Please do not link to, copy or quote from this site without the explicit written permission of the owner.