Finding a silver lining and a reason for hope during the current challenging environment is easier said than accomplished but, according to the advice of several mental health professionals across the country, therein lies the key to enduring and navigating the crisis. The physical state significantly impacts the mental side, and fitness experts stress the importance of eating healthy, avoiding the urge to overeat and maintaining some semblance of an exercise routine to lessen anxiety.
Nothing good can be accomplished from a negative mindset
“Work diligently, stay positive and act from a hopeful mindset,”implores Kathryn L. Goetzke, Chief Mood Officer for The Mood Factory, Founder of iFred, and author of ‘The Biggest Little Book About Hope.’ Based in Reno, Nevada, she explains “nothing good can be accomplished from a negative mindset, so if you are feeling sad, angered, or scared, recognize those feelings and listen to what they are telling you. Don’t act when in a state of distress. Amp up your practices of expressing gratitude, being kind to others, getting a good night’s sleep, eating well, performing meditation or deep breathing and praying.”
Kathryn L. Goetzke, The Mood Factory
Deepan Chatterjee, a Clinical Psychologist based in Washington, D.C. is seeing people increasingly isolated, especially those residing in nursing and assisted living homes where outside visitations have been significantly scaled back. This is also occurring among those quarantined or practicing telecommuting. “It is vital to keep a balanced perspective and not consume too much information that paints a negative view of the situation,” he said. “There is a lot of sensational reporting currently that breeds panic and despair. Some cannot get enough of it. But this is not the end of the world. We will find a way through this, like we have before, and people should focus on the future when we will have brighter days ahead.”
Deepan Chatterjee, Clinical Psychologist
Never take action from a distressed state of mind
“Many people are feeling helpless and scared about many things in their lives. The worst thing someone can do is to act out of fear or anger, which is why it is so important to alter your mood before you act. Take the time to feel your emotions and understand them. Learn what those feelings are saying. If you are feeling particularly panicked about a situation, engage your senses to get out of your mind and into the present moment. Touch something. Smell something. Notice your environment around you. Then breathe deeply, and from a less distressed mind-set, think of one small thing you can do to positively impact your situation,” Goetzke explained.
Make a daily appointment with yourself to exercise
“Structure is lacking in many people’s schedules and they cannot physically visit a gym or meet with a trainer, so it is important to make a daily appointment with yourself to partake in exercise,” said Nick Shultz, Executive Director of Red Brook Health and Wellness Center in Owings Mills, Maryland. “Add something to your calendar, just like a teleconference call. Then do something for yourself whether it be meditating, taking a 15-minute walk, participating in a virtual class or engaging in an activity with the family.
Nick Shultz, Red Brook Health & Wellness Center
“Allow your mental and physical state of mind dictate what this activity will be,” he added. “If you only managed three hours of sleep the night before due to stress, then maybe light yoga is in order to avoid taxing the nervous system too much. Or, perform some deep breathing or mindfulness activity.”
For those that might be new to an exercise routine, find a friend and exercise together, Shultz explains. “This makes the individuals accountable to each other and less likely to skip the session. We are living in extremely stressful times and it is vital to take care of yourself.”
Red Brook Health and Wellness is offering free exercise programs on-line to facilitate people that are quarantined or lack the resources for a professional trainer. They can be accessed at www.facebook.com/RedBrookHealthWellnessCenter/ and www.instagram.com/redbrookfitclub/?hl=en
“No matter what, stay busy,” Chatterjee recommends. “Make a schedule to stay active with things you enjoy such as listening to music or reading a book. “Loneliness breeds anxiety, frustration and anger so, even though we need to practice social distancing, it is important to have human contact and interaction and, luckily, technology enables us to do that. Also, get plenty of sleep each evening which is vital to everyday functioning.”
“Many people are consumed by the news - much of which is negative and piling onto our feelings of despair and sadness, so it is important to limit the intake,” Goetzke added. “What do you really need to know? How important is it to your current circumstance? Fill extra time with exercising, connecting on-line with friends of family that uplift, partaking in a relaxing hobby or taking a bath. For people that may have lost their jobs, create a roadmap but establish SMART (Specific, Measurable, Attainable, Realistic, Time-bound) goals.
Hope is protective and critical for recovery
“If you are out of work, and frozen about finances, it is unrealistic and overwhelming to think that you will find a new job in a matter of days. Set a workable timeline of several months. If you feel frozen in fear and unable to act, chunk your goals down to sending out three resumes a day. Celebrate small accomplishments.
“Also, don’t run from your feelings but, instead, take inspired actions that set you on a positive course. Inject hope into the process. Hope is a protective mechanism and critical for recovery. In time of stress, be resilient and stay optimistic that you will find a solution to the situation. Be patient with yourself. Be kind. Know everyone is struggling, and together we will get through it.”
Larry Lichtenauer is President of Lawrence Howard & Associates, Inc., a Stevenson, Maryland-based public relations, communications and market research firm. He can be reached at Larry@lawrencehoward.com
