Grief & Loss Archives - claritytherapynyc.com https://www.claritytherapynyc.com/category/grief-and-loss/ Clarity Therapy NYC Thu, 07 Apr 2022 07:54:48 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.2 https://www.claritytherapynyc.com/wp-content/uploads/2020/08/cropped-Artboard-4@logo-150x150.png Grief & Loss Archives - claritytherapynyc.com https://www.claritytherapynyc.com/category/grief-and-loss/ 32 32 Prolonged Grief Disorder: Here’s Why We Should Be Talking About It https://www.claritytherapynyc.com/prolonged-grief-disorder/ https://www.claritytherapynyc.com/prolonged-grief-disorder/#respond Wed, 06 Apr 2022 14:58:11 +0000 https://www.claritytherapynyc.com/?p=18627 Do you feel “stuck” in your grief? Understanding prolonged grief disorder may provide some much-needed answers - and relief.

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If you’ve suffered the loss of a loved one during the pandemic, and you’re struggling to readjust to normal life, you’re not alone.

Many people, right now, are wondering why they can’t move on or why they feel “stuck” in their grief. Prolonged grief disorder may provide some much-needed answers – and relief.

What you’re going through is not your fault. It’s an understandable response to an incredibly painful experience of loss and the inability to process that loss fully due to the pandemic.

Knowing the signs of prolonged grief disorder can help you or someone you care about get the help they need.

prolonged grief disorder
Knowing the signs of prolonged grief disorder can help you or someone you care about get the help they need.

What is Prolonged Grief Disorder

Prolonged grief, also referred to as complicated grief, has just been added to the The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) in light of the pandemic. This goes to prove that we still may not completely understand the far reaching impact COVID-19 has had on our collective mental health.

Prolonged Grief Disorder looks like an intense longing for the person you’ve lost and fixation on thoughts of the deceased. Someone suffering from prolonged grief may find it difficult to function on a daily basis and struggle to return to a new normal.

Getting support immediately when you recognize the signs can break the cycle and help you start your healing process.

Prolonged grief differs from normal grief in intensity and duration. The grief reactions you tend to see in the days or weeks immediately following a death – crying, trouble sleeping and eating, withdrawing from relationships – may go on for months or even years after the loss.

While there is no exact threshold for when normal grief crosses into prolonged grief, the new diagnosis states that if you remain incapacitated and unable to return to your daily life 12 months after a loss, you may be suffering from prolonged grief disorder.

It’s important to remember that since everyone moves through grief at their own pace, the 12 month guideline should be taken as a rule of thumb. The duration of your grief is not the only determining factor. It’s when grief becomes debilitating and goes beyond what is considered normal that can indicate prolonged grief disorder.

Prolonged Grief Disorder Criteria

People who suffer from prolonged grief disorder may look like they cannot fully move on from their loss. They struggle to accept the loss and cope with it on a day to day basis. It’s a feeling of being trapped in their grief and not knowing how to break the cycle.

These symptoms, especially if they persist for over 12 months, can signal prolonged grief disorder. But remember, you don’t have to wait until the 12th month mark in order to seek help. Getting support immediately when you recognize the signs can break the cycle and help you start your healing process. Other indicators of prolonged grief include:

 

  • Intense longing for the deceased
  • Denial and inability to accept the loss
  • Ruminating thoughts about the deceased or the circumstances surrounding their death
  • Feeling numb
  • Believing that life is meaningless
  • Problems functioning in your social, work, or school life
  • Avoiding reminders of the deceased
  • Feeling as though a part of you has died
  • Catastrophizing about the future
  • Self-blame
  • Difficulty planning for the focus
  • Anger or irritability
  • Difficulty focusing
  • Feeling alone or detached from others
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People suffering from prolonged grief may not even realize there’s a name for what they’re experiencing.

Who’s at Risk?

People who have lost a primary relationship – such as a partner, child, or parent – are at higher risk for developing prolonged grief disorder. Deaths that are abrupt or violent can also put you at higher risk.

Lastly, the sheer magnitude of loss caused by the COVID-19 pandemic puts many more people at risk of developing prolonged grief disorder.

Navigating the loss of a loved one under normal circumstances is difficult enough. When you step back and see how the pandemic took away many of the structures in place that help people cope with a loss, you can understand why this loss may look and feel different.

Not being able to be by your loved one’s side in their final moments, celebrate their life, or lean on your support system could have strongly disrupted your grieving process. It could have even made it impossible to move forward.

We don’t know yet what far-reaching implications the pandemic has had on people’s grieving process. But the introduction of a new diagnosis may give people the language and the tools they need to seek help.

Why Should You Care about Prolonged Grief Disorder?

Because prolonged grief is a relatively new diagnosis, many people do not know about prolonged grief disorder or what it looks like. People suffering from prolonged grief may not even realize there’s a name for what they’re experiencing.

In fact, many people suffering mistake what’s going on as depression – which doesn’t quite capture the nuance of prolonged grief disorder. Similarly, people suffering from prolonged grief disorder don’t respond well to treatment for depression.

In prolonged grief disorder, your brain’s reward system lights up when you think of the deceased. This is a bodily response that more closely mimics addiction than depression. As such, prolonged grief disorder requires its own unique treatment plan.

Psychologists estimate a wave of prolonged grief cases in the upcoming years. COVID-19 has left a wake of bereaved people and continues to do so. People who have lost someone during the pandemic could be at a higher risk to develop the disorder.

It’s important to stay educated on the symptoms of prolonged grief to recognize the symptoms in yourself or someone close to you.

Thankfully, recognizing prolonged grief disorder in yourself or someone close to you is the first step toward healing

How Therapy can Help 

Thankfully, recognizing prolonged grief disorder in yourself or someone close to you is the first step toward healing. Prolonged grief disorder is responsive to treatment, and therapy can help you find your way back to yourself. You can learn to live with loss and find the ability to be happy again. 

If you’re suffering with intense and unrelenting feelings of grief, schedule a free consultation with one of our therapists specializing in Prolonged Grief Disorder today. 

Your Turn: Do you suspect yourself or a loved one has experienced Prolonged Grief Disorder? Share your experience and how you cope in the comments below.

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Why Teachers Need Our Support Now More Than Ever https://www.claritytherapynyc.com/why-teachers-need-our-support-now-more-than-ever/ https://www.claritytherapynyc.com/why-teachers-need-our-support-now-more-than-ever/#respond Sat, 19 Dec 2020 03:27:27 +0000 https://www.claritytherapynyc.com/?p=9784 Teachers often take on the stress and emotions of their students. This year in particular, teachers may experience more vicarious trauma.

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In normal years, teachers often take on and hold the stress and emotions of their students. Some teachers think of themselves as second parents to these children, spending hours each day of the week with them. Believe it or not, most teachers don’t stop at caring about their students’ academic achievements. They are oftentimes the first line of support for students experiencing any social emotional struggles or concerns.

Working in a school based mental health center for years, I witnessed first-hand that it was often, if not always, the teachers who noticed when something was “off” with a student, and came to the wellness center to address this and try to get their student the support that they needed. This is no easy task, putting the emotional wellbeing of each of your students on your plate, in addition to your actual job description of giving them a quality education. I have heard of many teachers who spend their nights worried about students who shared their not so great home situation, or the student who told them about their eating disorder. We don’t often look at teachers as this first line of support to our children and adolescents, but it’s time that we start.

We don’t often look at teachers as the first line of support to our children and adolescents, but it’s time that we start.

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This year, it’s no secret that the presence of stress and negative emotions students will be bringing in will be elevated. Many students are dealing with the burden of grief and loss for the very first time. They’ve been exposed to trauma in many forms caused by the media and recent social-political movements, as well as lingering effects of isolation. When teachers care for their students, they may begin to experience vicarious trauma – indirect trauma that stems from engagement in others traumatic stories and experiences.

Aside from the feelings of their students, teachers are likely coming in with some of their own concerns as well. Whether it was the loss of a loved one, financial struggles, or the stress and self-doubt of having to adjust to this brand new virtual/hybrid learning, this year will likely not be an easy one for our educators.

Whether it was the loss of a loved one, financial struggles, or the stress and self-doubt of having to adjust to this brand new virtual/hybrid learning, this year will likely not be an easy one for teachers.
hybrid learning and teachers

Signs that it is time to seek help

The biggest indicator for a teacher that it might be time to seek support is burnout. Burn out refers to a state of exhaustion – on psychological, emotional, and physical levels. We begin to experience this when we feel continuously overwhelmed and stressed by life and work.

We become especially susceptible to burnout when we take our work home with us.

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We become especially susceptible to burnout when we take our work home with us. If we’re finding that we are spending hours each night thinking about our students; how can we be better virtual educators, how is that one student that we’re worried about holding up – it begins to consume our lives.

There are signs that can give us clues that we may benefit from an additional form of support.

You can notice if you’re in danger of experiencing burnout if you’re feeling a few of the physical or psychological symptoms listed below:

Psychological Symptoms of Burnout

  • Feeling more irritable
  • Loss of motivation for work
  • Having trouble feeling compassion
  • Reduced performance at work
  • Difficulty concentrating
  • Excessive stress
  • Sadness or Anger
  • Anxiety
  • Difficulty Sleeping or sleeping too much
  • Feeling ineffective at work
  • Forgetfulness

Physical Symptoms of Burnout

 

  • Feeling tired more easily
  • High blood pressure
  • Headaches
  • Stomach aches or  other gastrointestinal symptoms
  • Increased susceptibility to illness
  • Loss of appetite
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Pay attention to any of your symptoms. Are you in danger of experiencing burnout?

The benefits of therapy for teachers

Teachers, like most people, would benefit from therapy as a place to debrief, learn coping skills, and process everything they take in daily. We often hear teachers describe the shocking lack of support they receive just to do their jobs on a basic level. What’s worse is that even schools that are equipped with mental health centers for the students often don’t serve the teacher population the same way.

Think about the care you give to each and every one of your students, and afford yourself that same compassion.

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When you’re on an airplane and they tell you to always put on your mask before helping others, this is for a reason. If our mask isn’t on first, we may be unable and inept to help anyone else. This is a metaphor that can be used for our mental health and self-care as well. If we aren’t taking care of ourselves, how can we possibly be there and take care of others. As a teacher, you are responsible for so many on a daily basis. It is especially important to put your mask on first! You will be the best teacher you can be if you take care of yourself first. Think about the care you give to each and every one of your students, and afford yourself that same compassion.

Therapy has many benefits for people of all ages and careers. For our teachers out there, therapy can help you:

 

  • Learn how to effectively set boundaries with colleagues, students, and parents without feeling guilty
  • Learn effective communication skills to advocate for yourself in your career and life
  • Explore and determine the safety measures that feel right for you
  • Receive support for all feelings that come up during your day to day living
  • Process the many experiences that come your way each work day
  • Better manage stress and anxiety so that you feel more in control inside and outside of the classroom
  • Learn how to leave the stresses of the work day at work, instead of “bringing them home” with you
Explore and determine the safety measures that feel right for you. Learn how to leave the stresses of the work day at work, instead of “bringing them home” with you.
coping with imposter syndrome

Teachers are under an enormous amount of pressure, even during the best of times. Due to the stress of being back at school during an ongoing pandemic, teachers may feel like they’re being thrown into the deep end without a life preserver.

Now more than ever it’s vital for teachers to reach out and receive care and support. These are just a few of the many benefits you can take from seeking support with a therapist. If you are, or know, a teacher who may be struggling this school year please encourage them to reach out for support.

Your Turn: How do you combat signs of burnout? What do these signs look like for you? I’d love to hear your tips in the comments below.

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How to Embrace Change https://www.claritytherapynyc.com/how-to-embrace-change/ https://www.claritytherapynyc.com/how-to-embrace-change/#respond Fri, 10 Jul 2020 08:00:00 +0000 https://claritytherapyonline.com/?p=3410 Wanting things to go back to “normal,” also known as “the way things used to be,” is one of humankind’s most basic and universal tendencies. There’s comfort in the familiar, especially when you’re looking backwards.

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Wanting things to go back to “normal,” also known as “the way things used to be,” is one of humankind’s most basic and universal tendencies. There’s comfort in the familiar, especially when you’re looking backwards. But by learning to embrace change, you can bring much more joy into your life.

I see proof of this desire to return to the past on a near-daily basis. Often, I’ll hear my clients remark at the beginning of our first session together, “I want to feel the way I used to feel,” or, “I want to get that spark back from when my partner and I first met.”

By learning to embrace change, you can bring much more joy into your life.

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While these feelings are valid and understandable, they don’t always serve us. In the words of analytical psychologist Carl Jung, “Life has always to be tackled anew.”

It’s a beautiful reality, when you consider it: Everything in the universe is in constant motion, expanding exponentially, and our psyches are no exception. Trying to recreate an idealized point in your past not only summons feelings of frustration and insatiable nostalgia, it also ignores the fact that you’ve evolved since that time in your life. You’re a different person than you were before—whether it be last year, last month, or yesterday.

Trying to return to a moment or feeling from the past simply isn’t possible as the person you are now, since you would experience even identical circumstances differently.

In each moment lies an opportunity to reinvent ourselves.

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This may sound discouraging, but it’s an empowering concept if you can accept it, because it means that in each moment lies an opportunity to reinvent ourselves. We know that from one day to the next our world may change greatly, for better or worse; yet we, too, are always adapting, shifting, and evolving with the flow of the universe. Nothing is static. In nature, organisms that do not successfully adapt to a changing environment atrophy and die.

 

Life as we knew it was flipped upside-down by the coronavirus pandemic, and it may be awhile before things return to “normal.” Most of us know on some level that this will be a “new normal” that will look a bit different than before.

We are always adapting, growing, and evolving with the flow of the universe.
Embrace Change

Life always has to be tackled anew.

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Just as we cannot recreate the past as our current selves, so our societies cannot function precisely as they did before this global upheaval. Sure, things will feel strange as we adapt to a new way of living. For many, the path of change is paved with mourning and grief of lost loved ones.

Embracing The Possibility of Change
For some, the path towards change is paved with mourning and grief of lost loved ones.

But perhaps some may be able look back at times during quarantine with some degree of nostalgia. For many of us, it was a forced but in ways welcome pause from the daily grind as we finally got to turn inwards and take time for ourselves and our families.

As we continue to make sense of the new world ahead, we should remember lessons from the pandemic—one of which is that the only constant in life is change, and therefore something to be embraced.

Your Turn: Let us know how you have worked to embrace change in your life in the comments below.

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How to Cope with Strange Emotions in the Time of COVID-19 https://www.claritytherapynyc.com/how-to-cope-covid-19/ https://www.claritytherapynyc.com/how-to-cope-covid-19/#respond Thu, 23 Apr 2020 06:12:31 +0000 https://claritytherapyonline.com/?p=1611 Social distancing may lead to more elusive emotional experiences that appear unique to the current situation. Here's how to cope with them.

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During the coronavirus pandemic, we’ve noticed many of our clients are experiencing difficulty identifying and labeling their feelings. The entire human race is experiencing a collective trauma that’s reminiscent of a wartime era. Most people have never experienced anything like this before, and with this type of unprecedented event comes a great deal of psychic fallout, without much knowledge of how to cope with this strange new landscape. 

While isolation and confinement may lead to easily identifiable responses such as anxiety, loneliness, or depression, we’re also seeing acute, more elusive emotional experiences that appear unique to the current situation.

Here are 7 of those more elusive emotions, as well as steps you can take to soothe yourself. Jump to one you may be struggling with, or read through them all below.

1. Losing a Sense of Time

“The Great Pause” button has been hit on our normal daily routines as we answer the call to self-quarantine. We’re no longer commuting to work, seeing many friends or family (if any), celebrating holidays, or fully experiencing the seasons change. Days turn into weeks and time continues to pass with a humming and mind-numbing monotony.

Life outside of confinement has also come to a screeching halt with the exception of a few industries, so for many there’s no benchmark or anchor that business and life is carrying on as usual. This experience of our lives essentially being frozen in time and having to wait is very unsettling, and it makes our experience of time nebulous, or “mushy.”  

How to Cope with Losing a Sense of Time

Practice mindfulness. Pay extra attention to your sensory experience the next time your window is open or you’re on a walk.

What’s your experience of nature? Instead of focusing on the unsettling images of the pandemic—the shuttered storefronts, people wearing masks—really take a moment to pause and focus on Mother Nature.

Be intentional about keeping a small daily routine. The days may blend into one another more easily if we pass the entire day in pajamas on the couch watching TV. This isn’t to say you should force a routine of productivity; it’s about finding what feels right for you. This may mean incorporating small amounts of structure into your day. Something as simple as making sure you’re eating, waking up, and going to sleep at your usual times ensures your sleep cycle and nutrition don’t get derailed, which is essential to learning how to cope with this new reality.

spring cleaning grounding
Be intentional about keeping a small daily routine. This isn’t to say you should force a routine of productivity; it’s about finding what feels right for you.

2. Anticipatory Anxiety

There’s a great deal of anticipatory anxiety about events that may occur as a result of this pandemic. People are experiencing so much uncertainty and asking themselves, “How long will this last? Will I lose my job? Do I have enough in savings to ride this out? Is the government assistance going to be enough? What will happen if I get sick?”

The truth is we don’t know when things will go back to normal, and that uncertainty is difficult to manage. Anxiety is often a result of ruminating about future events that haven’t happened yet. 

How to Cope with Anticipatory Anxiety

Focus as much as possible on what you have control over in the present moment. Start with identifying one worry that is in your control and approach it with curiosity in order to find a solution. For many of our clients, the best place to start is by simply identifying that they do indeed have control over how much power they give their worries. Reduce the power your anxious thoughts hold over you by making this commitment to yourself every day when you wake up.

This is a pandemic, not a plane crash, and the slow drip of disaster news reporting amplifies and reinforces negative emotions.

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3. Grief and Loss

Many people are experiencing grief and loss reactions during this time but don’t realize that’s what they’re feeling until it’s labeled for them. Being able to recognize and accept the more intangible losses we face because of this pandemic can be profound: loss of community, loss of trust in our government or leaders, loss of how things were, our “normal” way of life, loss of financial stability or being able to provide for our families, loss of feeling like the world is a safe place.

This type of grief is harder for people to identify—and therefore, to know how to cope with—because there’s no public funeral or formal recognition for what they’re feeling. 

How to Cope with Grief and Loss

Even though we’re experiencing this on a large scale, it’s important that you give yourself permission to grieve and recognize the loss and how it’s impacted you personally. Depending on our life circumstances, we experience it in our own way (some may even outright deny any losses). It’s common to experience the same stages of grief just as you would when you grieve a loved one who’s passed.

Explore and talk about what you’re experiencing with a trusted partner, friend, or therapist to work through your feelings associated with the loss.

One of the first steps in learning how to cope with this “new normal” is to give yourself permission to grieve, and to recognize the loss you’re experiencing.

4. Guilt, Shame, and Self-Criticism

On social media, we’re seeing people post their daily schedules, which basically amount to highlight reels. This is the rule of perfection for social media; why would there be an exception or day off during a pandemic?

We’re seeing our friends’ and bloggers’ productive schedules, which include the toughest workouts, Michelin-star-level gourmet meals, picture-perfect family activities, inspirational monologues, all the while continuing to thrive in their jobs and relationships despite quarantine. People are obsessing over productivity.

There’s a quote going around that says something along the lines of, “If you don’t come out of this with a new side hustle, skill, or knowledge, it wasn’t about not having the time.” People are shaming each other if they’re not productive enough or they’re being overly self-critical if they’re not using this “down time” to be productive. 

Adopt the motto ‘Alert but not anxious.’ Make a conscious decision to not to let fear or anxiety consume you.

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How to Cope with Guilt, Shame, and Self-Criticism

Remind yourself that this isn’t a paid vacation. It’s okay to not be a super high achiever, it’s okay to not force yourself into hyperproductivity mode. During periods of stress we all function and cope differently, so why would now be any different?

Start with being a bit more compassionate and forgiving toward yourself. Many people aren’t even aware of the self-critical or judgemental thoughts they tell themselves. We get used to our thoughts just floating around in our minds and accept them as our internal reality.

It’s time to turn up the volume on your awareness of your inner dialogue. What are you telling yourself? Then ask yourself what you would say to a friend who’s experiencing similar guilt over productivity. Would you tell your friend to do more than what they feel they can right now? Of course not! Talk to yourself as you would a friend and challenge self-defeating thoughts, especially ones that include “shoulds” and “musts.”

 

5. Anger

The myth that America is invincible simply because we’re a wealthy, powerful nation has been shattered. Until now, things like pandemics always seemed to happen in faraway places with oceans between us. Once it arrived on our soil and our efforts to contain the pathogen really mattered, our healthcare system has proven itself completely unprepared to provide even the most basic protective measures to frontline workers. There’s anger with our leadership, or the lack of leadership, the lack of action, and lack of empathy. 

How to Cope with Anger

Acknowledge the anger and, more importantly, what’s underneath. Anger is often a mask for grief. Allow yourself to feel both the anger and sadness, and use them as fuel for action. Where can you help or make a difference for someone else? Can you donate a meal to frontline workers? Offer to pick up an elderly neighbor’s groceries? Call your state legislators to demand reform?

Even if it’s just a matter of offering kindness or comfort to someone, identify how you can channel these feelings productively.

With this type of unprecedented experience comes a variety of emotions. The good news is there are actionable steps you can take today to ground and soothe yourself.
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6. Heartbreak and Sadness

People are experiencing collective grief and injustice. Returning to grief, we may experience sadness surrounding the loss of loved ones, friends, or colleagues due to the virus itself, or sadness due to other intangible losses given the current state of the world. Some people may still be feeling shock, numbness, or anger. Once those emotions wear off and the quarantine is lifted, people may experience these powerful emotions if they haven’t already.

How to Cope with Heartbreak and Sadness

Similar to grief, it’s important to you give yourself permission to feel sad and the emotions that may follow. This is often a stage of grief, and it’s vital to work through the emotion instead of trying to stifle its expression. Not crying doesn’t mean you’re expressing it incorrectly; this is a highly personal experience.

Allow yourself to just experience your feelings without self-judgement or criticism. Don’t be afraid to talk about your sadness with trusted friends or family—they may also be struggling with the same feelings.

 

This type of grief is harder to identify—and therefore, to know how to cope with—because there’s no public funeral or formal recognition for these feelings.

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7. Fear

There’s a lot of fear surrounding this pandemic because there are so many unknowns. When this first started, we witnessed a knee-jerk panic reaction manifested in the form of sold-out grocery store aisles and people hoarding more than necessary. When people are afraid they go into survival mode, and that’s what we were seeing.

We don’t know how long this will last, how long we’ll have to quarantine, or when life will return to the normal we once knew. The virus is new, so we don’t have life-saving vaccines, therapies, or even herd immunity at the ready. On top of the fear of getting infected or possibly dying, it also feels like we’re defending ourselves against an uncontrollable, invisible enemy.

How to Cope with Fear

Adopt the motto “Alert but not anxious.” Make a conscious decision to not let fear or anxiety consume you. Follow health officials’ proposed guidelines to wash your hands, avoid touching your face, and take the necessary precautions when you must leave your home.

Remain informed by checking the news once a day, but limit your overall news consumption. Don’t leave the news running all day in the background.

This is a pandemic, not a plane crash, and the slow drip of disaster news reporting amplifies and reinforces negative emotions.

Remember That You’ve Got This

With this type of unprecedented experience comes a variety of emotions. While some feelings are easily identifiable it’s important to also honor our more elusive emotional experiences that appear unique.

The good news is that there are actionable steps you can take today to ground and soothe yourself.

Your Turn: Did any of these emotional experiences resonate with you? If so, how? I’m curious about your perspective on what emotions you’re experiencing during COVID-19 and how you’re coping. Let me know in the comments below!

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