If someone asked you 6 months ago about the chance that you’d be seeing a mass outbreak from a new virus, economic hardships, and sheltering in place, you would have thought it wasn’t possible.
Our whole world has been tossed upside down, and for some, that has more of an impact than it does for others. While it’s okay to feel fear and uncertainty, you can naturally help to combat these feelings of helplessness by using some tools in your personal toolbox, setting small goals, changing your physical activity, and altering your routine so that it works for you.
These tips can help you to start feeling better right away:
1. Set up a personal toolbox. Emotional tools can bring more power to you in the long run. Practice positive thoughts by either simply reflecting on things or writing in a journal. Each day, try to take at least 5 minutes to reflect and write down at least 3 things you are grateful for. There’s no right or wrong to this exercise, and you can even have some of the exact same answers each day. Focus on something you are grateful for – your health, your kids, a loving significant other, a safe home, a secure job, food on the table, a best friend, the warm weather, the blooming flowers, etc. The sky is the limit. It’s whatever you feel in your heart that you are thankful for that day. Using this positive exercise helps to overshadow the negative thoughts you may be feeling with good, fulfilling thoughts.
2. Set small goals. When you’re feeling down, it can also feel like you cannot achieve anything. Push back on those negative thoughts by setting small goals that are easily attainable – a 5-minute walk outside to enjoy the sun, cleaning just one shelf in your pantry, emptying that dreaded dishwasher, or even making that quick call to check up on an elderly neighbor or relative. As you feel better, you can add more challenging daily goals. Make a list! There’s something therapeutic about being able to check off something completed to make you feel like you’ve accomplished your goals.
3. Let’s get moving. Exercise temporarily boosts your endorphins, the feel-good chemicals to help you feel better about yourself and things around you. Take it slow and enjoy a short walk, a hike, even a workout at home. Remember: a 30-minute workout can boost your mood and enhance your immunity, and it can be more beneficial than a 1-hour “push yourself hard” workout.
4. Eat healthy and get enough sleep. Negative thoughts can tend to make you snack more and overeat. Reaching for healthy veggies instead of fattening snacks can help you feel better. Although nothing has been absolutely proven, omega-3 fatty acids (found in fish) and folic acid (found in spinach or avocado) can help ease sadness. Along with healthy foods, getting enough sleep is important. Find a soothing sleep routine that helps you – meditation, calming music, a consistent bedtime, and even skipping afternoon naps can all help improve on your sleep pattern.
5. Try something new. It’s easy to get in a rut, especially when you’re stuck at home or cannot get out like you used to. Challenge yourself to try something new or something you’ve wanted to try but never had the time. Pick up a book and read it under a tree, take a class or learn a language online, or learn how to crochet, draw, or paint. When we challenge ourselves to do something different, it alters the levels of dopamine, a brain chemical associated with enjoyment, pleasure, and learning.
When your life has been turned upside down, as it has these last few months, depression and fear can strip away your routine structure from your daily life. Setting a gentle schedule can help get you back on track. In fact, you aren’t alone in all of this. At some point in time, everyone can feel down or scared of the unknown. The goal is to find what works for you and to bring out the positive thinking that motivates you to start achieving what you want each day.
Due to COVID-19, we have currently transitioned to providing our Mindsy Psychology services via Telehealth platforms until we can re-open our Chicago, IL location. If you would like to find out about our services and how we can help you through this tough time, please give us a call today at 312.761.4747 or book a consultation online. Mindsy Psychology is located at 2202 N Lincoln Avenue, Suite 7, Chicago, IL, 60614.