Category Archives: Stress

On managing the COVID-19 reality

Adaptation and Change

We differ in how we react to life experiences. We will differ in how we react to the COVID-19 experience. Try to not compare or judge yourself for being more or less this and that than others. So, you are more anxious, so be it. Embrace it, seek reassurance and support. So, you are a bit detached and disconnected from it all. We understand. It is your way of dealing with it.

Do your own thing. Evaluate the flood of advice out there, including this one, reject what does not fit and use what fits. To have your own approach is positive. It gives us a sense of agency and control amidst uncontrollable events. Enjoy and take pride in that!

On staying mentally stable and at peace

Find a way to process your feelings. You know how you do it and what works for you – talking to others, writing, reading, browsing through funny photos, reading jokes, watching comedies…Whatever your way is, it is essential that the emotions are let to be, talked about and hopefully validated by someone.

Move. I can’t stop saying it enough. The parks are open. The streets are available for walking. The weather is favorable. Spring is coming only in 3 days. Life goes on. Go out. A few times a day.

Have a news reception policy. You have full control over what information gets to you and how frequently. I strongly recommend limiting access to news updates to specific times and specific length. Unless you are enjoying it (and yes that is possible), it is likely that the news will keep you in a state of stress and anxiety. Do stay informed but do not overindulge. Entertain yourself with positive content, music, podcasts, or books.

Seek help. It is your responsibility to seek resources, including therapy. If you feel you want to but are unable to do it, tell someone who cares about you, and allow them to guide you towards getting help.

On working from home

Transitioning from the office to home is a big change. In normal circumstances, we would be allowed time to prepare and gradually adjust to this transition. That is not the case here. You might find yourself a little disoriented sitting in front of your laptop at home. There are a lot of online resources on adjusting to working from home. Here are a few quick pointers:

Get out of bed. Shower, get dressed, do your normal morning routine. Exit home and go for a little walk. Return and start working. Try to have a designated workplace.

Create your personal work policy, including times when you will be available, offline times for a break, walk, and lunch or reconnecting with your loved ones. And yes, you are allowed to have those.

Monitor how you feel. If you get emotionally overwhelmed, pause and move away from the computer. Do something else for a few minutes. Let your brain rest and reorganize.

The general sense of urgency and uncertainty will inevitably spill over the work environment. Give an extra thought to what is urgent and prioritize your work thoughtfully.

 Staying connected…and disconnected

The notion of self-isolation has quickly become a common phrase and an expected and required behavior. Self-isolation is neither natural, nor easy. It is essential that people in self-isolation due to travel, age or health conditions stay connected with their close ones through social media or phone. This requires a conscious effort, a change in attitude, preparation and care from their support group. Employers, family, and friends of quarantined individuals should keep this in mind and try to help with food and supplies. Make yourselves available for conversations and check-in with them frequently.

When the whole family is at home, including your children, creating sufficient space from each other is important for completing work activities. This is a big adjustment and may not work well at first. Couples should have conversations about their needs and work on creatively building an environment that makes all activities, including work possible.

On Community

All measures are aimed at preventing the further spread of the COVID-19 virus. That is all. No more and no less. If we keep this in mind and let it dictate our choices, we are making a great contribution to our community. As with the cold virus, sometimes we have to completely stop and just rest in order to start getting better. We have not stopped yet but we are getting there.

What has COVID-19 brought to our human existence?

I am an experienced therapist and have done many years of personal work. Yet, on March 12, I couldn’t wait to get to my journal and start pouring my dismay and confusion. My first sentence was “What is going on? What is going on?!” COVID-19 was coming close and I already sensed everything was going to change. Everything. In the following days, the news felt like powerful ocean waves that moved me up and down, threw me on shore for a little break, and then pulled me back in. Today, I still hear the waves hitting the rocks, yet I am grounded and calm. I have adapted. As we all will, eventually.  

What has COVID-19 brought to our human existence?

Unprecedented experience. Something we have never seen or done before. Something without a reference point or comparison. Yes, elements of it have happened in the past but the totality of the COVID-19 experience is completely New. Our brains are scrambling to make sense of this new reality.

Hourly change of enormous magnitude. New decisions are being made at an office, city, country and global level every hour. Decisions that have never been made before. New information streams in every few minutes. Social reactions are being released into the social media vessels every second. A little change is exciting. Too much change is overwhelming, frightening and stressful. We have not had a moment of news “flattening” since the COVID-19 story began. The stress has been ongoing, lengthy and indefinite.

Uncertainty. Most of us build our lives on certainty, predictability, and routines. The uncertainty around the length of the COVID-19 crisis and its impact is an indisputable fact. Right now, there is no one that can give us the comfort of prediction and assurance, as much as we want that. This is very new and can be very unsettling.

How do we deal with this?

We learn and we adapt. We do this naturally and well. With all the chatter and resistance, we do react quickly and adjust to the new situation. We overreact and then we laugh about it. We are creative, resourceful, flexible and intelligent. We listen and make up our own minds. We vent to process our emotions. We complain to sort out our thoughts. We ask questions to make sense of things. We express concerns and worry in search of the most appropriate course of action. A wonderful human eco system moving in full force in response to an unprecedented environmental change.

Observe your experience, allow it to be, participate intelligently, and contribute kindly.

My advice on health, work and staying connected coming up in my next blog.  

Global News Appearance Today

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Mental and physical repercussions surrounding isolation

To understand the impact of isolation on humans, we start with the basic premise that we need social contact to thrive. We know that people who have strong social ties with others live longer, happier and are stronger physically. Isolation removes these natural elements of human existence and causes anger, fear, and depression. When isolated, we are forced to adapt, so our physical and psychological systems are likely to readjust to the new environment. You take an active, relaxed and generally mentally stable person and put them in an isolated space, of course, their functioning is going to change. Lack of space, lack of light, lack of contact – all of these are circumstances that are stressful as they are not natural.

What we are talking about here has additional stress-provoking elements: Uncertainty around one’s life, health, the well-being of their closest. Uncertainty around the duration of their quarantine, what will happen next and just being in the position of someone else determining your life.

We should also not forget that the reason why these people have been held in quarantine is to prevent their contact with other individuals. So, for the time being, they are treated rightfully-so but still hard for the mind to accept as potentially dangerous and to be avoided

Who are the most vulnerable – people who are predisposed to anxiety, who have experienced trauma, people who travel alone, high-conflict units – couples or families

What mental toll does it take on people – If the feelings of anger, fear, and shame are not processed at the moment, the may have a residual effect in the longer term.

What kind of support can be provided to these individuals?

First of all, having awareness of the mental implications and consulting professionals for guidance on how to communicate with these people; communication and clarity are essential.

Showing care and support. Anyone who is directly involved with the care of these individuals should receive basic emotional intelligence training. Often, it is those mini interactions that people have in moments of distress that make the difference.

Is it possible some may experience PTSD or other trauma following their release?

Of course. Any strong feelings that remained unresolved at the time of their occurrence or soon after hold the potential to reoccur in the form of post-traumatic symptoms. Memories can be relived and as we know that has a detrimental effect. If that is the case, treatment is required.

Emotional Intelligence for Parents

Parenting is emotionally intense. Parenting teenagers is particularly hard. It could sweep the peace out of your home and throw you into a storm. Staying open to ideas when emotions run high is not easy. Part of your child’s job is to test your parenting fitness. If you are on your way to scold, lecture or insult your child marching to his/her door, you might want to turn around, take a walk or go to your room, and consider the following:

  1. What emotion am I experiencing?
  • If it is fear, what am I afraid of?
  • If I feel anger, what specifically angered me?
  • If I feel hurt, what specifically hurt me?
  • If it is something else, what exactly is the issue?

2. What other thoughts are coming to mind?

For example, if your child arrives from school with a low mark, you could think “He is going to end up like me. I think I was wrong to sign him up for this school. I failed him as a parent.” Or “I give her everything and she is not doing the one job that she has! Does she think it’s easy for me to work 50 hours a week. I hate this job…” You get it.

3. Could my emotions have anything to do with how my day has been going or how I have been feeling about myself recently?

An example would be when at work your team has failed to deliver what they promised today. You come home and find the tasks you gave your child are not done. You kept polite at work but you are enraged at your child for going against you, disrespecting you and ultimately trying to bring you down.

  1. Is my child demonstrating a repeated behavior? If so, have I set aside some time to think through what might be going on? Have I discussed it with my parenting partner?

For example, you have noticed that your daughter has started staying up late, her marks have dropped, and she is more abrasive with you than before. Fear overcomes you. Following Step 1, you have identified what you are afraid of. In Step 2, you have made connections to your past experiences and determined what your fear is based on. In Step 3, you have de-tangled the issue from your current emotional state. Now you can think more clearly about the problem, come up with some ideas of the reasons and potentially bring them up to your partner.

  1. Could I ask my child and how would I go about it?

In the case above, you could go straight to her and ask her to immediately revert her behavior, or you can sit down and talk to her. It would be of interest to understand when and why her behavior has changed, what is preoccupying her, and what she thinks about the change.

Finally, you may often get the steps wrong or skip them. Emotions often rule over our intelligent minds. However, when you are calm again and your thinking starts to clear, do tell your child that you have made a mistake. Admit that emotions took the best of you, and then talk to them. Keep trying and you will succeed.

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Thank you for reading,

Uliyana

Как да останем щастливи въпреки празниците?

Тази статия е публикувана във вестник Български Пламък от 4 декември, 2015.

Какво се случва с нас по време на пред-ваканционния сезон?

Повече хора, повече дейности, повече трафик, повече списъци със задачи, завишени очаквания и повече емоции отколкото обикновено. Това води до по-малко търпение, по-реактивно поведение и повече конфликти. Освен това, ако това е един от първите ни коледни сезони в Торонто, изпитваме повишен стрес от количеството нова информация и натискът върху нас да не направим грешка. Родителите са особено напрегнати, тъй като те получават допълнителна доза от списъци за подаръци, концерти, снимки с Дядо Коледа и детски забави. „Но нали това трябва да е един много красив и щастлив период от годината, изпълнен с радост и обич.“ Да, така е по филмите и рекламите. Макар и да ни носят удоволствие, те също могат да предизвикат мисълта, че нещо не е наред с нас, че се проваляме и да ни накарат да се чувстваме несигурни.

 

Как да се справим?

  1. Отпуснете се. Приемете, че този период е малко ненормален. Той просто е.
  2. Информирайте се. Развийте си нови нагласи и практики, както и начини за справяне като се учите от експертите. Има толкова много писано. Търсете, четете, слушайте и се опитайте да прилагате наученото.
  3. Не се опитвайте да се променяте през този месец. Ако все пак решите, изберете само едно нещо в даден момент. Нашата психическа енергия е ограничена.
  4. Ако не сте в състояние да получите достатъчно сън, не се притеснявайте, не се обвинявайте. Много хора страдат от безсъние. Има много възможни причини. За да резберете причината за вашето безсъние, вижте стъпки 1 и 2.
  5. Мислете позитивно за себе си, дори ако това е супер трудно. Най-вероятно, вие притежавате интелигентността и способностите необходими за да управлявате живота си. Ако сте установили, че не можете да се справите и сте решили да потърсите професионална помощ, това е умна и смела постъпка, която също показва стратегическо мислене.

 

Как мога да помогна на моя партньор и семейството?

  1. Въведете лично спокойствие следвайки съветите по-горе. Кажете на най-близките си от какво имате нужда, за да запазите това лично спокойствие и как те могат да допринесат за това.
  2. Дайте на другите пространство да живеят и правят грешки. Бъдете наясно с вашата нужда да ги контролирате.
  3. Наблюдавайте най-близките си, за да прецените техните нужди. Питайте ги. Правете това, което те искат, така както те го искат, ако можете. Не обещавайте преди да сте проверили, че сте спокойни и имате време на разположение.

 

Какво ще кажете за моите деца? Те имат нужда от мен през цялото време.

Не съвсем. Вижте от какво точно се нуждаят – вашето присъствие, успокоение, добра храна, рутини, или пример. Понякога не е очевидно.