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But how are you *really* doing?

4/8/2020

0 Comments

 
For many of us, we're well into week three or four of social distancing and sheltering-in-place.

So we've got this whole thing down pretty well by now, and our emotions aren't quite as scattered or intense, right? NOT NECESSARILY!

Here's the thing you really need to hear:  All of your feelings are normal!  

There are so many changes happening on a weekly (or daily) basis, that our feelings are likely going to go through phases.​ Unfortunately, there's no specific road map when it comes to feelings, especially those of grief. 
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Image credit unknown; based on work from David Kessler
STAGES OF GRIEF:
​The image above helps illustrate how our emotions might ebb and flow through this COVID pandemic. David Kessler, a grief expert who co-authored books with fellow grief expert Elisabeth Kubler-Ross, recently explored the feelings of grief we can expect to feel during the COVID-19 pandemic. In this Harvard Business Review interview, Kessler explored anticipatory grief and anxiety, and the importance of remembering that people don't move through the stages of grief in a linear manner.

What does that mean? Simply put, we can move through these stages, and suddenly find ourselves back at a previous stage. While making your way to acceptance is the ideal goal, that timeline will look different for everyone.

You may feel mentally stronger one day than the next. One week you may feel more motivated than you did the previous week. Recognize that this is normal and expected given the current circumstances, and be more patient and compassionate with yourself and others as we navigate these new, ever-changing waters. 
​

BUT HOW ARE YOU *REALLY* DOING? 
Sure, it's important to gain an understanding of expected emotional responses during times of crisis. But do you know what else is important?

Just checking in with one another and genuinely asking: HOW ARE YOU DOING?

So here goes.....
  • To those that are parents: How are your nerves holding up? Are you giving yourself some extra grace right now?
  • To the medical/healthcare providers: I see you, and I thank you! I know you’re being strong, but how are you really feeling? It’s okay to not be a strong rock at all times. So what are you doing for yourself and your wellness right now? How are you coping?
  • To those that are sheltering-in-place alone: How are you staying connected with others? Truly, what are you feeling these days? What do you need more of to comfort you right now?
  • To my mental health and counseling peers: How are you holding up? And don’t feel you have to give a “therapized” answer! Have you found it hard holding others’ emotions while navigating the same situation/feelings? What are you doing for your own well-being right now? 

Taking the time to reach out to those in your world to see how they are holding up - just a bit of time to focus on others - can be a great way to step out of your own overwhelming emotions for a bit, too. Just be a listener, a supporter, and an empathetic ear to someone you think might need it most right now.

HELPFUL FA COMMUNITY COVID-19 RESOURCES:
  • How Food Allergy Families Can Manage COVID-19 Stress (Allergic Living Podcast)
  • Resources for Navigating Coronavirus Anxiety & Stress (FAC; updated weekly)
  • COVID-19: Helping Your Children with School (Former educator, Sharon Wong)
  • COVID-19 & Allergies Resource Hub (Allergic Living)
  • CFAAR / SOAAR's COVID-19 Resources (Center for FA & Asthma Research)
  • Coronavirus: What People w/Asthma Need to Know (AAFA)
  • Eczema, Handwashing & COVID-19: Protecting Yourself & Your Skin (AAFA)
  • Gratefulfoodie's COVID-19 Resource List
  • Food Allergy Assistance Community: Tackling COVID-19 (FB support group)

And Just Because These Reminders Might Be Helpful.... 
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Image credit: Tamara Hubbard, MA, LCPC
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Image credit: Emily King, PhD
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Image credit: Brene Brown
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Image credit: Tamara Hubbard, MA, LCPC
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Image credit: Tamara Hubbard, MA, LCPC
0 Comments

Resources for Navigating Coronavirus Anxiety

3/14/2020

3 Comments

 
By now, phrases like "social distancing" and "flatten the curve" are commonplace due to the current Coronavirus pandemic. 

Bombarded with information, constant changes, and a world that's currently in a state of flux, anticipatory anxiety and worry are bound to be on the rise. Please know that you're not alone! Increased anxiety, worry and stress are natural responses in this situation, due to the unknown nature of what we're experiencing.
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​(NOTE:
Experiencing anxiety and worry is expected, but when it becomes overwhelming, causing an inability to function or navigate daily routines, it may be best to reach out for support from a licensed clinical counselor or psychologist.)

Rather than trying to eliminate these natural worries, the goal is to work on accepting them, managing them, and navigating through them the best you can. 
​If you find yourself feeling overwhelmed in response to the current situation, remember the basic key components of self-care right now may include: 
  • Limiting exposure to the news, social media, or Coronavirus discussions
  • Increasing self-care activities and coping strategies 
  • Creating new daily routines within current parameters
  • Staying connected with friends/family - don't socially isolate
  • Focusing on good sleep and healthy eating

If you are looking for resources that may help navigate these feelings, check out the roundup of links below. (I'll be updating this list as new resources are available)

Broken down by category or focus, these links lead to insightful information and tips to help you adjust to the unknown, manage the associated feelings/thoughts, and plan for the weeks ahead.  
​
Coping Strategies for Stress & Anxiety:
  • Coronavirus Anxiety Workbook (CBT-based) (WellnessSociety.org)
  • Square Breathing technique (Destress Monday organization)
  • 6 Relaxation Techniques to Reduce Stress (Harvard Health Publishing)
  • ​Tips to Manage Stress & Anxiety (ADAA.org)
  • 50 Strategies to Beat Anxiety (Psychology Today)
  • Relaxation Skills for Anxiety (University of Michigan Medicine)
  • Relaxation & Coping Skills Ideas for Kids (CopingSkillsforKids.com)
  • How You & Your Kids Can Destress During Coronavirus (PBS Kids)
  • Coronavirus Sanity Guide (podcasts, meditations, posts from Ten Percent Happier)
Help for Teens/Adults:
  • Tips to Stay Clearheaded (University of California - SF)
  • 7 Science-Based Tips to Deal with Coronavirus Anxiety (The Conversation)
  • 5 Ways to Help Teens Manage Anxiety About Coronavirus (NY Times)
  • Mental Health & Coping During Coronavirus (CDC.gov)
  • Pandemic Panic? 5 Tips to Help Regain Calm (NPR.org)
  • Coronavirus Anxiety: 4 Ways to Cope (PsychCentral.com)
  • World Health Organization Coping w/Coronavirus Stress Flyer
  • Your Teen Magazine's Coronavirus Hub (Your Teen Magazine) 
  • How to Cope w/Coronavirus Anxiety, According to Psychologists (Bus. Ins)
  • ​Anxiety & Depression Association of America's COVID-19 page
  • Taking Care of Your Mental Health in the Face of Uncertainty (AFSP.org)
  • Dear Therapist's Guide to Staying Sane During a Pandemic (The Atlantic)
  • Comprehensive List of Links to COVID-19 Resources (Kelsey E. Clark, MS list)
  • ​Mindfulness During Coronavirus: Harvard Professor's Tips to Lower Anxiety (ABC News)
Helping Children:
  • A Comic Explaining the New Coronavirus (NPR.org)
  • Talking to Kids About Coronavirus (Child Mind Institute)
  • Talking to Kids About Coronavirus: A Parent Resource (Nat. Assoc. School Psych)
  • ​How to Explain Coronavirus to a Child with Anxiety (ADDitude Magazine)
  • ​​​Helping Children Feel Safe in an Unsafe World (Psychology Today)
  • How to Talk to Your Anxious Child/Teen About Coronavirus (ADAA.org)
  • 7 Scripts to Talk to Kids About the Coronavirus (Dr. Robyn Silverman)
  • Helping Children Cope with Emergencies (CDC.gov)
  • World Health Organization's Flyer on Helping Kids Cope
  • Autism-Specific COVID-19 Resources for All Ages (AutismSpeaks.org)
  • Tips for Caregivers, Parents & Teachers During Infectious Disease Outbreak (SAMHSA.gov)
Help for Those with Chronic Health Conditions: 
  • Coronavirus Info for Patients w/Chronic Health Conditions (BC Min. of Hlth)
  • COVID-19: What People w/Asthma Need to Know (AAFA.org)
  • So You Have IBD During a Pandemic (Tiffany Taft, PsyD)
  • Coronavirus Advice for those in Eating Disorder Recovery (Huff Post)
Helping Healthcare Workers: 
  • Managing Healthcare Workers' Coronavirus-related Stress (Nat. Center for PTSD)​
  • Tips for Healthcare Practitioners & Responders Coping After a Disaster or Traumatic Event (SAMHSA.gov)
  • COVID-19 Resources for Social Workers & Therapists (SocialWork.Career)
  • COVID-19 Plan for Therapists: Questions, Answers, Guidelines (Zynnyme.com)
  • Understanding & Addressing Sources of Anxiety Among Healthcare Professionals During the COVID-19 Pandemic (JAMA Network)
OCD-Specific Resources:
  • COVID-19 Resources for OCD & Related Disorders Community (Int'l OCD Fnd)
  • How to Manage OCD & Anxiety During the Coronavirus Outbreak (NOCD.com)
Navigating New Temporary Routines:
  • Tips to help navigate school from home (Today.com)
  • Parenting During Coronavirus (Washington Post)
  • Making the Most of COVID-19 School Closures (NESCA)
  • COVID19 Resources for Families (Google Doc list)
  • Navigating Grocery Store Anxiety  (Huff Post w/psychologist input)
  • 10 Strategies for Educators' Wellbeing: Handbook for Schools (SA Change)
  • Tips from a Home Educator: How to Manage School at Home (Help4Grief.com)
  • How to Help Kids Deal w/School Closings & Cancelled Plans (Nationwide Childrens's Hospital)​
  • Psychologist-Answered Coronavirus Anxiety Q&A Section (Shine - Self Care app and community)​
Creating Social-Emotional Connection & Resilience: 
  • Coronavirus: World Needs More Emotional Resilience (GulfNews.com)
  • Slow Down to Make Better Decisions in a Crisis (Harvard Business Review)​
  • Introverts, Extroverts & Social Distancing (Psychology Today)
  • Tips for Social Distancing, Quarantine & Isolation During an Infectious Disease Outbreak (SAMHSA.gov)
  • ​​How to NOT Practice Emotional Distancing During Social Distancing (Harvard Med)
Podcasts on COVID-19 Anxiety, Stress & Changes:
  • How Food Allergy Families can Manage COVID-19 Stresses (Allergic Living)
  • Coronavirus & Parenting: What You Need to Know Now (Life Kit)
  • Parenting in a Pandemic (Ten Percent Happier; Susan Kaiser Greenland)
  • How to Handle Coronavirus Anxiety (Ten Percent Happier)
  • COVID-19 Anxiety, Cultivating Safeness & Polyvagal Theory w/Dr. Stephen Porges (Psychologists Off the Clock podcast)​
Webinars/Videos on COVID-19 Anxiety, Stress & Changes:
(
Led by psychologists & mental healthcare professionals)
  • How to Cope When the World is Cancelled: 6 Critical Skills (Dr. Ali Mattu)
  • ​Coping with Corona Virus Related Challenges (MyOCDCare.com)  3/16 @ 4p EST
  • Managing Your Anxiety in an Age of Uncertainty (Dr. Galanti)  3/16 @ 8p EST
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  • Home
  • Counselor Directory
  • Blog
  • Webinars
  • Podcast
  • Worksheets/Forms
  • Psychosocial Resources
  • FAC Members/FABHN
  • Allergy Counseling Niche Info
    • Allergy Counseling Info for Patients
    • Allergy Counseling Info for Therapy Providers
    • Allergy Counseling Info for Allergists
  • Consulting Services
  • About
    • The Food Allergy Counselor, Inc.
    • Founder, Tamara Hubbard, LCPC
    • Privacy Policy
    • Terms & Conditions of Use
  • Contact