navigating the new normal

 
If you are feeling stressed, you are not alone. Here are some tips to help you navigate these trying times.
 

• Follow all safety guidelines and then try to disconnect.  Worrying is one way your brain helps manage a lack of control. If you have a hard time not ruminating, try using some mindfulness techniques. The great thing about mindfulness is it gets you out of the past and the future and into the moment. One of my favorite ways to do this is to pick a color and then scan your environment for each instance of that color. There is a great worksheet on Therapist Aid that has more for you to try (https://www.therapistaid.com/therapy-worksheet/grounding-techniques).

 
 

• Keep your news intake limited.  Of course we all want to know what’s going on outside of our four walls and we want to keep up with new developments but obsessively watching or listening to the news keeps our nervous system activated. One helpful trick is to turn off all notifications on your phone so that you are not bombarded with information. It also may be helpful to have designated times to watch the news (one hour in the morning and one hour in the evening), so that you can feel informed but not overwhelmed.  

 

• Try to establish some routine in your daily life.  Most of us have lives that are defined by work, school or some regular activity.  This keeps us grounded and productive.  In the absence of that routine, we can feel lost. 

 

• If you feel the urge to overindulge, remind yourself that you are just trying to keep yourself safe and reach out to others to connect. Our brain goes into fight/flight when we feel disconnected, scared, lonely, etc. Try to connect first and be easy on yourself if you feel the desire to use other “solutions”. If you are a person in recovery, please reach out to your sponsor and your community. There are plenty of online options for those looking to find some experience, strength and hope.

 
 

• Try to have some fun and spontaneity! Play board games, read, write, get messy with the kids, do puzzles!  These are great relationship activities. They can connect you and your partner without a lot of talking or emotional processing. If you want to connect on a deeper level, the Gottman Card Decks app is a great resource for couples and it’s free!

Please remember that  you can contact me at jena@littleseedcounseling.com or 336.405.8583  if you are struggling!