Bianca Walker , L. In a lot of ways, the pandemic is forcing us to stay frozen in time. Many therapists are hearing from people who are guilt-ridden about how their experiences and concerns compare to those who are more vulnerable to the negative impacts of the pandemic. A large-scale crisis like this naturally brings to the forefront some larger questions that might have you thinking about your past choices, experiences, and values.
And not necessarily in the traditional sense. There is also pressure to learn languages, take courses, master finances, and do all the things. Productivity porn is very loud right now. Be kind to yourself as we shift and refuse to be guilty for not being productive. With schools shutting down and services like daycare out of commission, a lot of parents are struggling with the transition of having their kids at home full-time, especially if they still have to work. If you find yourself suddenly consumed with thoughts and feelings about something from your past, you might feel caught off guard.
Sheade , L. Your choice of coping method will depend on the specific cause. Sometimes, the thought that something is wrong with you can come on suddenly and provoke anxiety and negative emotions.
In this case, the best first step is to do things that help you to calm down. Below are some ideas of things that you can put on this list of calm down activities. Next, if your feelings are tied to specific problems in your life, you can make an action plan on what you will do about them.
While it might feel easier to get stuck in a negative mindset , taking action on your problems will create more motivation to keep going when things get hard. The actions that you plan to take will depend on your circumstances but could be any of the following:. Below are some feelings you might be having and some things that you can do about them.
You can do this by scheduling a worry period each day, during which you write down everything that is worrying you the most. Then, you can either make a plan of action on how to solve each problem or change the way you are thinking about the problem if you feel as though you are blowing it out of proportion or creating a catastrophe out of nothing. In order to plan a worry period, select a specific time each day that you will write down all your worries.
During the worry period, make sure that you are not just focused on the problems. Make a list of worries, come up with solutions, or change your thinking about the problems. You should specifically schedule self-care time into your day.
Self care refers to anything that keeps you feeling good both physically and mentally. Below are some things you can do to practice good self care during your day. Do you have a traumatic past or are you dealing with a difficult life situation? Or, do you think you may be struggling with a mental health disorder? In that case, your best course of action will be to seek out the help of a mental health professional.
Whether you are dealing with depression, anxiety, a personality disorder, or other issue, there are very helpful forms of treatment including medication and talk therapy that can make a significant difference in your life.
Medication can help you to feel better as well as make it easier to practice the skills that you will learn in therapy. Therapy can help you to dig through your past and also work on how you view your present. Beyond seeking help from a mental health professional, there are also things you can do on your own if you believe you are living with anxiety.
Below are some ideas to get you started. What if you are living with depression? Be sure to first see a mental health professional to see if medication or therapy may be helpful in your situation.
Depression can interfere with your thinking and make you feel as though there is no use in getting help or that others have problems worse than yours and so you do not deserve help. If that is your situation, try talking to someone about how you are feeling at the very least. See if they can make an appointment for you. Beyond seeing a professional, here are some things you can do if you are living with depression that might make a difference.
While there is an ideal of happiness , it is in fact true that nobody can be happy all of the time. Emotions can be mild, intense, or anywhere in between. The intensity of an emotion can depend on the situation and on the person.
There are no good or bad emotions, but there are good and bad ways of expressing or acting on emotions. Learning how to express emotions in acceptable ways is a separate skill — managing emotions — that is built on a foundation of being able to understand emotions.
Building Emotional Awareness Emotional awareness helps us know and accept ourselves. Start with these three simple steps: Make a habit of tuning in to how you feel in different situations throughout the day.
You might notice that you feel excited after making plans to go somewhere with a friend. Or that you feel nervous before an exam. You might be relaxed when listening to music, inspired by an art exhibit, or pleased when a friend gives you a compliment.
Simply notice whatever emotion you feel, then name that emotion in your mind. It only takes a second to do this, but it's great practice. Notice that each emotion passes and makes room for the next experience. Rate how strong the feeling is. After you notice and name an emotion, take it a step further: Rate how strongly you feel the emotion on a scale of 1—10, with 1 being the mildest feeling and 10 the most intense. Share your feelings with the people closest to you. Though there are other factors involved, such as environmental and social influences, human emotions are somewhat inherited.
If a family member has an affective disorder , such as major depression, you may have a higher risk of experiencing one as well. Sleep deprivation has several effects on your body, including:. Studies have shown that sleep may be linked to emotional regulation, so getting less sleep may cause your emotions to seem out of whack.
While exercise, in general, can promote emotional well-being, a lack of exercise can lower it, according to research. One study showed that aerobic exercise had a therapeutic effect on regulating emotions. Everything you eat affects your body, and a healthy diet can improve your overall well-being, including your mental health. Research has found that eating a healthy diet means better mental health, while an unhealthy diet increases levels of distress. This will likely lead to vitamin and nutrient deficiencies that can affect your mood and health.
Some people truly are more sensitive than others. A personality trait called sensory processing sensitivity SPS is a quality where someone processes the world more deeply. This includes the moods and feelings of others, as well as pain and loud noises. Studies suggest that it occurs in almost 20 percent of humans — and even other species!
You may feel positive emotions more deeply than others, too. Think joy, excitement, and happiness. Stress can take a toll on our bodies. While stress is normal, and everyone experiences it, chronic stress can have a lasting effect on your mental and physical health. Grief is a varied, complicated, and messy thing.
Grieving the loss of someone is one of the hardest things that we all universally go through. You can grieve for your past self , a child you never had , or even a breakup. We all handle loss differently and go through the stages of grief at different times, and we may not come out on the other side the same.
Trauma is a response to experiencing a terrible event that causes physical, emotional, or psychological harm.
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