Strategies for Coping with COVID-19 Fear and Social Isolation

Strategies for Coping with COVID-19 Fear and Social Isolation

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  Coping with SocialIsolation and Fear During the Covid 19 Pandemic
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   The struggleis real.  Coronavirus threat  Financial instability  Job security  Mental health  Juggling demands of home & work Here We Are
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   Give yourselfgrace.  Notice the feeling. Self Compassion
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  Setting Intentions Tools in the Moment Managingthe Mind
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   Paying attentionwith purpose.  What we are doing that is helpful and unhelpful  Going to the Mental Gym  Redirect focus to the present moment  Let Go. Relax. Return.  Gently start again.  Discipline is a caring way of protecting us from unhealthy habits. Self care. (e.g. routine, limits, boundaries, schedule) Managing the Mind
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  Noticing (self-awareness)  Whatdoes it look like for me?
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   Talk itover with trusted (safe) supportive others to create a concrete plan.  Learn more and flush out what the picture might look like if you arrived at one of your “What If” scenarios.  Can be helpful in settling anxiety.  Others are here to support and guide you. STRATEGY: “What If?”… “Then What?”
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   Those atrisk for complications from Covid 19 include cancer survivors  Hospitals have strict protocols in place to protect patients, family members and staff.  Detailed guidelines for diagnosing and treating all vulnerable patients.  What helps you trust your team?  What would be helpful as you work to tolerate medical uncertainty? Cancer Survivor Lens
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   Basic personalhygiene:  Washing hands  Not touching your face  Keep distance from others - Stay home  Make a list of questions for your oncology team  Continuation of treatment – clinical trial  Follow up protocol – timing  Explore options for getting your medications  Can medications be sent to you?  Is there a specific (new) procedure for picking things up? Cancer Survivor Lens Where do you have control?
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   What personalattributes helped you through other difficult times?  What is different about today than times of cancer related isolation?  What have you done to feel prepared or grounded in the past?  What would your most encouraging, supportive and empowering loved ones say to you, about YOU ability to cope? Survivor Narrative
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   Uncertainty isone of the more difficult emotions.  Our minds go to great lengths to gain control in the face of uncertainty. Desperately Seeking Control
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   This hour.This day.  Trust in future self efficacy to keep functioning along the way.  When you arrive in each new present moment… you are not alone.  Others are here to support you and guide you. STRATEGY: One Day At A Time
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   Learning totolerate uncomfortable emotions gives us flexibility.  Get curious. Allows you a third person perspective.  Separate the Feeling from You.  Responsive vs. Reactive.  Control may look like turning your attention elsewhere. Just Be.
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   Anchor yourworry OUTSIDE of your worry.  Turn your attention.  Project  Creative Expression: Music, Art, Cooking…  Physical Activity  Nature  Connect with others. STRATEGY: Control. Alt. Delete.
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   Isolation putsyou more at risk for anxiety & depression.  Be mindful of indulging in coronavirus story telling.  Creative ways of connecting:  Read a book/watch a show together  Marco Polo  Share pics from the day Staying Connected
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   Monitor yourconsumption of news.  Become self-aware of when you are NOT aware. “Oh, goodness I am here again?” “Wow, look at the time!”  Set notifications – take back control.  Determine what you need and when you’ve hit your limit  What is the purpose? The goal?  Check your physical experience. Jay Michealson, 10% Happier Educating (and caring for)Yourself
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   Finding joy Balancing worry with hope  Acknowledging suffering alongside healing  Noting thoughts: Past, Present and Future. Balance
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  • Rested • Nourished •Hydrated • Connected • Acknowledged • Tired • Hungry • Sick • Emotional Setting up for Success
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   To feeltired is understandable. There is energy involved in mentally monitoring yourself.  Experiment with how much time you need to recharge?  Give thought to how you end each day – what feels comforting to you?  Reflection  Escape  Gratitude  Connection  Comfort  Impermanence is your best friend – each hard moment changes. This is effort