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LIVE DAILY MEDITATION AND TIPS FOR SELF CARE NOW
March 17, 2020
Guest Blog Written By: Dr. Patti Weiter, Shine PsychologyJoin me daily at 5PM on LevelUp’s Instagram for a guided relaxation practice! We can all take that moment of gratitude together for this powerful community.
Join me daily at 5PM on LevelUp’s Instagram for a guided relaxation practice! We can all take that moment of gratitude together for this powerful community.
I’m Dr. Patti Weiter - a licensed clinical psychologist and LevelUp Louisville collaborator. I typically host workshops related to health, wellness, and organizational development. I’m very excited about the upcoming offerings related to business change management and self-care routines - which I can hopefully offer in April or May. In these trying times of COVID-19 response, we wanted to offer up some advice for coping and self-care NOW.
- Pause and breathe: Does it seem like everything is moving at light speed since first hearing about the coronavirus? Lately, you hear updates multiple times a day about something new that has been canceled or precautions others might be taking. Have some compassion for yourself that everything might feel “off.” Normal reactions to limited social contact and fears about the virus spread might include worry, sadness, grief, and irritability. Let’s take a moment to slow down - really think about YOUR plan. What do you need while you navigate this unknown situation?
- Be selective in your media exposure: You might feel like you want to know everything
about what’s happening...or like you want to block it all out. A happy medium might be to find some trusted sources for the information you need and limit connection to other outlets right now. Checking out the Centers for Disease Control and the World Health Organization for tips on prevention is a smart move. You might also look for local information from the public health department. Balance the time taking in news with other activities like reading, art, or listening to music.
- Stay connected to those you love: This is a great time to get creative in the ways you socialize. Sure scrolling on Instagram and Facebook might pass the time, however, you might get more satisfaction from some video chatting or phone calls. It might even be with the people you’ve missed due to busy lives and full calendars. Take advantage of a clear schedule.
- Get outside: We need to practice social distancing, however, there are some great spaces (maybe even just your balcony or front porch) to get sunlight exposure and listen to nature. Grounding in the moment to notice these sensory experiences can calm your mind and body.
- Maintain a healthy lifestyle: Routines may be jolted by working from home, children being off school, or other activities being canceled. Do what you can to keep a daily routine - waking and going to sleep at regular times, grooming even just to stay home, eating well, and exercise. These basics can help give order and purpose to your day. - Use positive psychology to cope: There are many practices that are adaptive ways to respond to stress. Rather than turning to vices, such as alcohol or smoking, being proactive by using mindfulness and relaxation exercises will help to ease tension. There are many apps that offer progressive muscle relaxation, guided imagery, or breathwork. You might also keep a daily gratitude journal to highlight the aspects of your life that bring you joy.
If you feel like even with regular self-care, you are not able to function or are significantly distressed - reach out for help. Many therapists are now offering telepsychology. The Suicide
Prevention Lifeline is also available through phone, text, or online chat in times of crisis. https://suicidepreventionlifeline.org
WRITTEN BY Patti Weiter
Dr. Patti Weiter is a licensed clinical psychologist with a specialty in health behaviors and organizational development. She received her Psy.D. from Spalding University in 2013. She works full time as the Organizational Development Psychologist for Robley Rex VA Medical Center. She also has a private practice - Shine Psychology. She practices positive psychology, identifying values & leveraging client strengths to guide them to a brighter outlook.
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