Have you exhaled yet?

breathe%2Byoga%2Bwork%2Bfrom%2Bhome.jpg — by Alyson Pancer,
BSW, MSW, RSW, CYT

There are many things we can not control, but what we can do is create a ‘Self-care Kit’ to help us get through this challenging time.

Have you been inundated by the news, social media, or by friends and family with COVID-19 updates?

Are you feeling helpless, frustrated, angry, worried, anxious, depressed, confused?

If the answer is yes, that’s okay.

You are not alone.

There is a way to help you get through this very challenging time.

We have come to realize over the past few weeks, days and even moments, that our world has changed. This change has brought about much uncertainty and many of us have experienced a wide range of emotions including fear, confusion and anxiety.

One major change that has happened is the need to practice social distancing, which for some, has led to anxious thoughts, worries and questions about our health, well being and the impact it will have on the economy.

We have been told to stop doing so many of the things we are accustomed to doing, without much warning.

And then travel restrictions came into place.

And then March Break was extended indefinitely for schools across the counrty.

And then the closures of businesses and community spaces began to happen . . . very, very quickly.

So here we now are, and there is GOOD news: you are not alone! There are many things we can not control, but what we can do is create our own ‘Self-care Kits’ to help us manage this challenge.

Here are a few ideas:

Breathe.

Breath practice is scientifically the best tool we have and yet we rarely ‘consciously’ use it

Movement . . . walk, run, stretch, cycle, lift weights, vacuum, clean the house, climb stairs, dance or practice yoga. Evidence has shown that movement is the #1 self-care tool we have to help us overcome/manage stress, anxiety, depression, trauma, insomnia and pain.

Meditation . . . with so much time to be with our thoughts we are becoming overwhelmed with different emotions that can drive us towards avoidance type behaviours and self medicating.

Studies have shown that meditation can help us feel better by embracing the present moment and shifting us away from past and future thinking.

Music . . . music helps stimulate our brain’s emotion centre, and I CHALLENGE you not to smile while engaged!!!

Art . . . explore and find the artist inside you! If you need a little inspiration, try colouring books or Mandalas. Become your own creative genius!

Read . . . read books, read poetry, read articles, read recipes, read everything and anything!

Cook . . . get into the kitchen alone (great time to practice Mindfulness as a stress reduction practice), or with the family. Try new, and old recipes.

Play games or work on a puzzle . . . great for connection, mindful practice and slowing down. Warning: may cause laughter and/or calm in your home.

Communicate and Share . . . while we are all practicing social distancing right now it’s a great opportunity to actually CALL or FACETIME all the beautiful people your life instead of being on social media or texting. Ohhhh...so...Meaningful!

Journal and /or Joy Journal . . . Journalling is a profound way to place our thoughts and feelings onto paper to help us feel better emotionally and physically. As an alternative or in addition to Journalling, try Joy-journalling.

Joy-journalling is a way for you to explore positive thoughts. Each day, write your thoughts down under the following categories:

Goals/Wants
Self Affirmations
Gratitude

...after several weeks look back over your journal and see what happens!

Online Psychotherapy . . . this is where Clinical Social Workers, like myself, can help you reconnect to your purpose and meaning, help you find balance, and help you navigate these challenging times.

I’m here to help you manage any discomfort you are feeling right now. You are not alone.

Online Psychotherapy Sessions Available

I’m here to help you manage any discomfort you are feeling right now. I want you to know that you are not alone.

It is just as important, if not more, to look after your mental health in addition to your physical health. So many of us are showing increased signs of anxiety and depression and I want to help as much as I can.

I am available for online/virtual Psychotherapy which can be arranged through FaceTime or Skype and can include:

Registered Social Work Services
Cognitive Behavioural Therapy
Mindfulness Based and Meditation Therapies, including Mindfulness Based Stress Reduction, Mindfulness Based Cognitive Therapy, Mindful Parenting, and Mindful Eating.
Clinical Hypnotherapy

During this challenging time I am offering FREE 30 minute calls for any new clients that are in need of guidance and support.

For more information about my services or on creating and maintaining your own toolkit for self-care, please reach out to me. I am taking virtual appointments Mondays thru Saturdays.