COVID-19 AND SOCIAL DISTANCING
Under a week ago most of us were going about our daily lives with no restrictions. Now, we’re under lockdown and told to socially isolate ourselves. Though some of us identify as introverts (including myself) we are biologically designed to be around other human beings. A couple days of social distancing? OK, that feels doable. A week, two weeks, or more? Woah. That feels tough. During a crisis our bodies go into fight or flight mode (stock up on as much toilet paper as possible!) and we may experience emotions such as anxiety and fear. Yes, the COVID-19 crisis is scary and unknown. Yes, social distancing is a necessity and we must isolate ourselves from almost every part of our lives. Not fun. Now what? How do we get though the present moment while making it tolerable? How do we accept what is without resisting what is?
MENTAL HEALTH DURING CORONA VIRUS
Mindfulness is certainly a buzz word in our society and is talked about in schools, businesses, organizations, and in therapy. What exactly is mindfulness, though? Do I have to sit in the corner, close my eyes, and listen to a guided meditation on YouTube? Sure, that could work…but that’s not the only way. According to Marsha Linehan, the founder and creator of Dialectical Behavior Therapy (DBT), mindfulness is defined as living in the present moment, on purpose, without attachment, and without judgement. Well, how do I do that? It takes practice. We can practice mindfulness doing just about anything. We can mindfully cook, eat, do the dishes, shower, work, walk, etc. What do you notice in your body? If its available to you, what do you see? What do you feel? What do you smell? What do you taste? What do you hear?
TIPS FOR MENTAL HEALTH AND MINDFULNESS DURING COVID-19
During the COVID-19 crisis maybe the only outside contact you have is to walk up and down your street or driveway. How does the ground feel on your feet as you walk? What sounds do you notice as your body moves from left to right? Do you notice any aches or pains? Is the pain consistent, does it pulsate, or does it come and go? Mindfulness is noticing. Were you able to notice for 10 or 15 seconds? Good! That’s being mindful! Just like anything else in life, the more you practice, the better you get. Some might say, this sounds strange, how can this help me in my life and especially during a crisis?
HOW MINDFULNESS CAN HELP THROUGH SOCIAL DISTANCING
Research shows that mindfulness helps with sleep, stress levels, physical health, mental health, and hope (Munoz et al., 2018). During times of crisis where social isolation, anxiety, depression, and fear are at an all-time high, let’s take a moment to stop, notice, and practice being mindful. Maybe you can take a break from watching the news or scrolling through social media. Maybe you can use imagery, your senses, body movement, or other everyday activities to allow yourself to be fully present. Maybe you can mindfully engage with your pets or those with whom you are isolated with. If you notice your mind starting to wander (thinking about anything other than what you are doing) notice it and bring yourself back. It can be difficult, and it gets easier the more you do it!
Life isn’t easy, especially right now. What can you do to take a step back, notice, and fully participate in life mindfully?
Amanda Kurpit, MSW, LSW
Amanda Kurpit, MSW, LSW
Amanda Kurpit is a Licensed Social Worker (LSW) and graduate of Boston University’s School of Social Work. She has experience working with diverse populations and is passionate about mental health recovery. Amanda has experience working in dual-diagnosis intensive outpatient groups where she uses the group process to allow clients to feel heard, validated, and not so alone. Amanda also has experience facilitating Dialectical Behavior Therapy (DBT) groups where she teaches mindfulness, emotion regulation, interpersonal effectiveness, and distress tolerance skills. Amanda works with her individual clients from a strengths-based perspective and uses the therapeutic relationship to guide the process. While Amanda was earning her Bachelor of Social Work (BSW) at Florida Atlantic University, she worked as a victim advocate in the court system. During this experience she facilitated psychoeducational groups for domestic violence victims, provided crisis counseling, and advocated for victims of violent crimes in court.