Do you have the COVID-Blues?

A case of the COVID-Blues is going around strong. Its definitely in the air and in our bodies. A lot like the winter-blues or seasonal affective disorder, its precipitated by the season we are in. 

Symptoms may include-

• fatigue or exhaustion 

• Difficulty concentrating

• Feelings of guilt 

• Sleep disturbances- sleeping too much or too little

• Appetite changes- eating too much or too little 

• Loss of interest in things you normally enjoy 

• Feelings of hopelessness 

If you are experiencing these symptoms it helps to know you are not alone. A situational depression, like the COVID-Blues can be a normal response to a very abnormal situation. It can be a sign that something is wrong in your environment, certain needs are not being met. It’s not a sign that something is wrong with you. 

What we resists, persists. It’s important not to ignore signs that something is wrong, rather turn towards the reality of what you are experiencing. This is the way through it. 

Water the SEEDS in your life that are protective towards caring for your mental health, no matter what the season:

S- sleep protection- when sleep is off, everything is off. Now is the time to amp up sleep hygiene. http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits

E- emotional awareness- self monitoring your mood gives you information to help you discern what you need. Emotional regulation practices can help with difficult emotions.

E- exercise- the body and mind are one. Aerobic and strength building exercises send positive messages to the brain that help boost mood.

D-diet- food is our first medicine. Find foods that bring optimal nourishment to your mind and body. Too much sugar, caffeine and alcohol can contribute to worsening depression and anxiety. 

S-support- ask for help- reach out relationally, spiritually and in your community to those you trust that can come alongside you just as you are.  

It helps to remember that seasons change and this too will pass. 

Take care ❤️

Canada has it going on with great mental health tips for the whole family.

Click on image to check it out.

Let it RAIN

RAIN is a mindfulness technique that can help us move through difficult emotions. Emotions are like energy-in-motion. They want to move and they want to move us. The problem is its easy to suppress, project or run away from hard feelings and this in turn can take us farther from ourselves and discerning what we really need. Take a moment to let it RAIN next time you have a hard feeling and see where it takes you: 
Start with a few deep breaths- 

R- recognize a strong emotion is present

A- allow it to be there- without judgment or getting lost in the story

I- investigate where it is in your body

N- non-identify- meaning take a step back from the feeling and ask, “what do I need?” 

❤️

Click video below-

5, 3, 1

Mental Health is a Critical Public Health Need.

Here is a simple practice to try that can help grow the Health in mental for us all.

It’s called 5,3,1.

5- minutes of prayer or meditation a day. Sit upright, find your breath and set your timer. Spend 5 minutes bringing your attention to your breath or another anchor (word or image). Don’t worry about a racing mind- keep returning to your anchor.

3- write down 3 appreciations. Let your mind take in the good of 3 unique moments in your day where you felt satisfied, connected, safe or happy. There’s nothing too small. It all counts.

1- act of kindness. Maybe this one needs to be towards yourself today, or maybe someone else. Whatever the case generosity helps both the giver and the receiver.

Emotion Coaching during Covid-19

Children have very deep feelings. Our striving to understand those feelings and better respond to them, I feel is the most important task in our world - Mr. Rogers

I was running alongside my 12 year old son on the spacious trails of Chugach State Park. I asked him how he was feeling lately. “I feel cooped up” he shares. “I can understand” I reply. I look around us at the vast mountains, endless trails and wide open spaces and add, “Even here in the Chugach?” “Yes” he says, “trapped by the Chugach”. We agree, these are tough times. I ask him what might help. He ponders and replies “maybe a trip into town.” I tell him I have to go to the bank and invite him to come along later. He gives a resounding YES and then we both laugh…a 12 year old boy is relieved by going to the bank with him mom...these are weird times for sure.

Making space to come alongside our kids in whatever they are feeling is what helps them know what they feel and move through difficult emotions. Emotion Coaching teaches that all feelings are acceptable, not all behaviors are permissible. We don’t teach kids how to feel, we teach them how to feel about their feelings by the way we show up with them. Ignoring, dismissing and disapproving difficult emotions leads to emotional suppression or projection. Emotion Coaching helps teach emotional regulation and build emotional intelligence. When we know what we feel we get closer to knowing what we need. Here are some ideas to help give kids guidance in the world of emotions during this challenging time of Covid-19 life disruption.

Feelings to Hold in Hard Times

Hold Uncomfortable- Hard times brings feelings that are hard to hold. Take inventory of what hard to have feelings you are having. Feelings want to be felt.

Hold Curious- Feelings live in the body. Stay curious about what you are feeling and where it is in your body. Remember that all feelings are okay.

Hold Kind- Beware of negative thoughts that stick during hard times. Try to hold kind and true thoughts towards yourself and others.

Hold Hope- Hope can help our hard to have feelings. Hope believes that we will find a way through this hard time.

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Stress in anything that knock us out of balance. Kids face stress in all shapes and sizes on a daily basis. From a fall on the playground or hurtful words from a friend to a life threatening accident or illness. Stress is inevitable in life. The good news is so is resiliency- the ability to bounce back from adversity.

Supportive, positive messages and understanding a natural stress response can help a child move through hard times. Here are practical ways to help kids (and yourself) feel supported and capable during challenging times:

1. Take inventory- first of your own physical, mental and emotional state. Help a child gain a sense of calm by first developing a calming presence yourself. You can’t share what you don’t have. Where do you notice tension and discomfort in your body? Take a few deep breaths and progressively relax your muscles. Children are very sensitive to the emotional states of adults. Consider whether you are a brining a sense of anxiety or stability to the table. Calming yourself first is time well spent.

2. Be present- take time to be distraction-free and pay attention to the power of non-verbal communication through loving eye-contact and a relaxed body. Create a safe environment where feelings and thoughts can be shared without a sense of judgment or pressure. Simply listen and show understanding. A re-assuring presence lets a child know that they are not alone in what they are going through.

3. Help your child understand the mind-body connection. Stress lives in the body. Teach a child to pay attention to stress signals: an upset tummy, headaches, muscle tension, irritability, jaw clenching are just a few signs of stress. Relaxing the body, relaxes the mind. Exercise, stretching, dancing, playing outdoors and mindfulness are just a few ways kids (and adults) can learn to care for their mind and body.

4. Hold on to a kind and true thought. During stressful times negative and fearful thoughts can run wild. Coach your child to choose a kind and true thought to hold on to. Listen and encourage your child’s ideas in finding the just right words to help him or her move through worried feelings.