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I'm feeling anxious and overwhelmed by reports that we will need to practice social distancing through the summer or longer. Do you have suggestions on how to handle this?
One of the hardest things about this pandemic is the high level of uncertainty. The news is filled with predictions and speculations, which can serve to ramp up our anxiety and “what-ifing” about the future (e.g., What if this lasts for months? What if we never get back to normal?”). When we find ourselves worrying about the future, it can be helpful to use practices that bring us back to the present moment. The word psychologists use for this present-moment awareness is mindfulness.
Here are a few ways you can bring your mind back into the present moment:
Focus on your breath. Notice the sensations of breathing in and the sensations of breathing out. This simple practice is a great one for grounding yourself in the present moment, as the breath only happens in the present moment—not in the past or the future. Notice something in your environment and describe it. This might be a flower in your garden or a picture on your wall. Describing the object in detail is an effective way to bring yourself back to the present moment when you find yourself worrying about the future.
Ask yourself, “What do I need to get through today?” Rather than wondering if you’re cut out for doing this for months, focus on what you need in order to get through today well. Then, devote your energy to making today the best day you can.
That said, social distancing is challenging, especially for those that live alone. Social isolation can have a significant negative impact on our emotional and physical health. Staying connected is vital during this time.
Here are a few suggestions for staying connected while practicing social distancing:
Reach out and connect with at least one person every day. Ideally, this connection involves visually seeing someone (e.g., FaceTime calls, Zoom, Skype), but even a regular phone call is better than nothing.
Let people know how you’re really doing. If you’re lonely, share that with someone. Connecting with others on a deeper and more vulnerable level is more satisfying to our souls.
Think about who in your network may also be having a tough time and reach out to them. Not only do you benefit from the social interaction, but you get an extra dose of feel-good chemicals from helping someone else.
Finally, if you’re struggling to manage your anxiety or overwhelm on your own and these practices aren’t enough, please reach out to a therapist. Almost all insurance companies are covering telehealth sessions right now, so you can meet with a therapist in the comfort of your own home.
