Refinery 29
6 ways to alleviate your “scary winter pandemic”
NEW YORK, NEW YORK – DECEMBER 17: A woman wearing a mask comes down the stairs during a snowstorm at Bethesda Terrace Central Park on December 17, 2020 in New York City. New York City received 15 to 20 centimeters of snow in a night storm that resulted in local power cuts and transport delays during the first storm in the Northeast of the season. The pandemic continues to have long-term repercussions on the tourism and entertainment industries. (Photo by Alexi Rosenfeld / Getty Images) It was in mid-August when it first occurred to me how much I feared winter during a pandemic. It was a feeling similar to the scary ones on Sunday. In September, I could feel the apprehension settling in, even though winter was long gone. I was not alone in my anxiety. In November, Vice President-elect Kamala Harris tweeted, “We are facing a bleak winter if we don’t control the coronavirus.” Of course, she was right. On the first official day of winter, 1,963 people died in the United States. Now, in January, the number of deaths per day has practically doubled. Although I tried to focus on the positive news about the vaccine launch and distracted myself from watching Home Alone again, my stress only increased – and after the holidays, it turned into something like despair. “The sense of loss of people is most apparent in winter,” says Steven Meyers, PhD, clinical psychologist and professor at Roosevelt University in Chicago. “The pivot for winter will be more difficult, because although the stress remains relatively consistent, the outlets to deal with that many people used will be increasingly difficult to find.” He gives the following analogy: “Imagine that you are walking in your daily life carrying a backpack that weighs 18 or 50 pounds,” he says. Sometimes you forget that you are even using it. But it is always there, and if you receive any additional weight (a violent, racist and anti-Semitic attack on the nation’s Capitol, for example), and you have no chance of putting it down (there are no more opportunities for activities at the safe encounters outdoors as the weather gets colder), it can grow and become unbearable. Although our routines need to change over the winter, there are things you can do to ease your stress load and make your first winter pandemic more bearable. Start with these expertly supported strategies. “Mental moderation” goal “Some people are imagining that this is the worst time of their lives, creating anticipatory anxiety that can add weight to what they are already experiencing now,” says Dr. Meyers. Others may be too inclined in the other direction and, in their determination to remain optimistic, are actually falling into a “toxic positivity” mentality. “The medium is the best,” says Dr. Meyers. “Keep in mind that there will be challenges, but you can be resourceful and you can overcome it.” Setting conscious intentions for yourself can prevent you from tipping too low or too high. Intentions can become a kind of goal or mantra, and creating one that incorporates “mental moderation” will help you stay in the middle. “You can choose something simple, like: my goal for this winter is peace,” suggests Alfiee Breland-Noble, PhD, MHSc, psychologist and founder of the non-profit mental health organization, Project AAKOMA. Jot it down on a post-it note and put it somewhere where you see it often, set your intention as a recurring event on the calendar to see reminders on the phone, or just repeat it to yourself before going to bed at night . Finding Chances of Moving Moving more has been shown to improve mood and decrease anxiety, but as the weather gets colder, we tend to go out less. If you can, it might be worth diving in and following your daily walks or runs. In other words, be creative when creating some movement in your inner life. If you like to exercise, broadcast a fun new class. Or dance to the music you like, try to learn a TikTok dance or just walk while talking on the phone with friends instead of sitting. Take isolation seriously If there’s one thing we’ve learned in the past year, it’s that physical isolation is very, very difficult – and it’s not good for us mentally either. Winter will make it harder to see people in real life, and it is worth striving to stay connected. “Coming into winter, don’t be proud to ask for help,” says Breland-Noble. “Send a message to your friend and say, ‘Can I call you?’ If they don’t respond, send a text message to someone else. Do not sit down and assume that people do not care because they are not reaching out. They are probably dealing with their own things too. ”Phone calls, FaceTime sessions, e-mail chains of gratitude, and socially distant walks and hikes (or snowshoes if necessary) will all be lifesavers in the coming months. If you have FaceTimed out, consider adding some structure to your meetings – start a virtual book club, look for interesting classes that you can join via MasterClass or even LinkedIn Learning, or try game nights. Give a gift for the “future of you” Put something (or rather, a few things) on your calendar that you can expect – the first day of spring, the last day of January, the opening day or a fun Zoom PowerPoint party that you planned with your friends. “This is a strategy used by people who run marathons,” says Dr. Meyers. “They set short-term goals to overcome the long run. “Even if it seems that time passes slowly, it still moves. Winter will come to an end. A vaccine will be distributed. And even though it is difficult now, there is an end date for all of us. Knowing this can be a great source of comfort. ”Putting events on your calendar may seem a bit over the top, but reminders can provide a touch of comfort when you need it. Celebrate small victories Even relatively small achievements have the potential to make you feel really good, reports the Harvard Business Review. Something as small as a successful baking project or finishing a puzzle is enough. But to let happiness sink, you must take the time to taste these winning research in the Journal of Positive Psychology shows. Here are some easy ways to enjoy small moments of joy: Write a gratitude journal every day; commit to taking five full minutes to really celebrate a happy moment right after it happens; share your victory with friends or family; take a picture of something related to the moment, save it to a specific photo album and browse through those photos at night, before going to sleep. These actions help to make your moments of joy more “sticky”, giving you more resilience to go through difficult times. Create support systems Seek professional help, suggests Dr. Meyers. Your insurance may cover therapy, but if not, many therapists work on a sliding scale to help patients who are unable to pay their full fee. You can also check out the Open Path Psychotherapy Collective, a nationwide non-profit organization that can help you find low-cost care. Everyone can benefit from additional therapy and check-ins, especially during such a difficult year. Like what you’re seeing? How about a little more kindness R29, right here? This is a great opportunity to work with a team of professionals who are committed to helping you achieve your goals.