Crashing hard, COVID style

I don’t know about you but I’ve hit a limit I didn’t know I had this week and I’ve crashed hard, COVID style. I’ve found myself powering through all kinds of signs of stress and burnout that were screaming for my attention. Pandemic living can mess with you- mentally, emotionally, physically, spiritually and relationally. 

Reminds me of one of my early wilderness adventures when I was in the honeymoon phase with my newlywed husband and rugged Alaska. We were kayaking through a series of lakes which involved long portages across mosquito infested lands. We were so unprepared- carrying two gigantic sea kayaks through shady woods, across rooty, unstable ground full of blood sucking tiny-winged creatures. I stayed optimistic and fun-loving for as long as I could. 

And then I broke- hit a limit I didn’t know I had. 

We were several lakes and portages into our adventure. My husband saw how much I was struggling to carry the load of our kayaks and fight off the mosquitos. Mosquitos in Alaska are no joke! He looked at me and said in a kind and commanding voice- “drop the kayak and run back to shore.” I hesitated for a moment, feeling worried about leaving him alone with the load and guilty about giving up.

 And then I surrendered. 

 I jumped roots, dodged mosquitos and kept my eyes out for bears in a mad dash back to shore. I took cover under our gigantic mosquito net, clutching our bear safe food bin. I ate snacks and I cried. 

I wanted things to be different then they were. 

After my husband sorted out the sea kayak in the woods situation, he met me under the mosquito net. Plan A wasn’t working. We talked through other options and landed on a- get the hell out of here as quick as possible, drive into town, eat at a restaurant and sleep in a hotel option. 

In times of stress and struggle it can be hard to remember we have choices. We can choose to plow forward, or turn back or go sideways for a while. We can choose to stop in our tracks, take cover, eat snacks and come up with a new plan. 

It’s important to lean in, listen and love yourself like you would a good friend. Especially in hard times. This is how you learn and find what you need. This is how you grow and heal. This is the way through.

Although this is a lonely time in our world, don't forget you are not alone. You can choose whose hands you hold in this difficult time and who holds yours. Choose wisely. Reach out. Reach in. Don’t go at it alone.  And its never too late to change directions if Plan A, B, and C aren’t working. A one degree shift can change everything. 

❤️

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.

We are at Risk. We are Resilient.

In the face of strong winds, let me be a blade of grass. In the face of strong walls, let me be a gale of wind.

Quaker proverb

Stress expert, Robert Sapolsky, draws this severe scientific conclusion in his extensive research on humans under pressure:

“The biggest predictor of mortality across the board for all infectious disease is the degree of social isolation versus social affiliation...Social isolation, then, is a major health-risk factor.”

Yikes! This is not good news for us in the Covid-Era. A health pandemic in the world, a crisis in communities. Covid or not, we are all at risk. He goes on to say— “if you feel like you have no control over what is going on- this is the worst form of psychological stress.”

It is important to know that crisis presents both a danger and an opportunity. In our personal lives and at home, we have to look at how to make the dangers smaller and opportunities larger. Research shows that those who cope with stress effectively seek control in the face of present stressors and don’t get swept away with things that are out of their control.

In the face of strong winds- the corona virus is a strong wind; Let me be a blade of grass- we have to be flexible to- bend with the wind and not get swept away. This is resilience and here are some ideas for weathering this storm:

• Routines and Rhythms- Creating new routines for yourself and your family can help reduce conflict in the home and give a sense of stability in this time of uncertainty. We might not know when its safe to stand close to people again- but we can know what time we eat, sleep and phone a friend.

• Boundaries- Boundaries protect well-being and are necessary to create quality connections with ourselves and others. Boundaries with work means we honor when we are off. Boundaries with family means we take into account not only the needs of others, but our own as well- these have to co-exist and not live in opposition.

• Transition- The work/school to home transition is now happening in a split-second. The first day I walked out of my newly formed home office and into the family room I was overwhelmed by the flood of needs- dinner needed to made, kids needed attention, the dog wanted exercise, school work needed checked. Micro-breaks can help with stress management and transitions. Small rituals like 5 deep breaths before you step out of the room, roll your shoulders back, stretching, turning a sign on your door to mark the end of the work day. 

• Stress- Understand that stress lives in the body. Pay attention to stress signals: stomach aches headaches, muscle tension, irritability, jaw clenching, difficulty concentrating or remembering things 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 to care for the mind and body. 

• Purpose- Find purpose in your day- this is protective for mental health. Size doesn’t matter. It could be to reach out to someone, learn to make something news, create- whatever it is- do something that has value to you.

• Hope- Holding hope helps us move through worried feelings. Sapolsky advises that even in the most stressful situations, let a small part of you prepare for the worst and a large part of you hope for the best.

I hope this is a help to you. More sound-byte on these topics can be found here:

Alaska News Nightly (around minute 12:30)
March 20, 2020
KTVA Chanel 11 Nightly News  
March 21, 2020