Does staying at home make you feel like your mind is going a little crazy? Have you noticed how many people seem to be adjusting, baking, crafting, completed DIY projects and being stellar home school teachers? Do you feel the exact opposite?

You’re not alone. Over the course of the past 6 weeks, people and communities nationwide have felt the implications of “adjusting” at home. I have heard story after story of their so-called adjustment, or lack thereof. While some are sharing how their increased time at home has been a “blessing to spend more time with family” others have secretly cried and wondered if something must be “wrong” if all they wish for is to “escape” their family for only 20 minutes.

Don’t be alarmed. Many are wondering when the whole “adjusting” will kick in instead of barely making it through each day. The reality is we don’t know the answer to that. What we do know, is adjustment takes time, consistency and applying some source of routine for emotions and thoughts to begin to chill out.

Think about an elementary aged kiddo who goes to school. There is a start and end time to school, he/she hypothetically has the same teacher, is in the same class, with the same general schedule, with the same kids, and eating lunch at the same time. Why? Because people, not just children, do well with routine, structure and predictability.

So let’s think about that, why have the effects of COVID 19 been so hard to adjust to? No predictability, not enough time since initial impact, and lack of structure or routine.

How to begin adjusting:

• Create structure as best you can. Wake up at the same time each day, eat meals around the same time, brush your teeth, change your clothes, and develop a bedtime routine for all in the family.
• Give it time. Yes, time. Natural adjustments take months, and contrary to popular belief, you aren’t creating a habit at 28 days or even 40.
• Focus only on things you can control. There are three things and three things only you have ANY control over – your thoughts, your feelings and your actions.
• Social connection- find others you can facetime with, look into support groups to join virtually, call people you haven’t in awhile, wave to your neighbors.
• Go outside. Change your scenery and get back in touch with nature. Stretch your legs and go for a walk, drink your coffee on your balcony. Even a few minutes goes a long way.
• Social media detox. Look at the total amount of time spent on social media per week. Imagine that amount of hours invested into something else… (mind blowing)
• Silence your mind. Don’t fill your mind with too many thoughts at one time. Try and focus only on the things that are unfolding to you in this moment. Engage all of your senses and demand of your mind to stay here. No thinking of the past or future, just the now.

Whether you’re rocking a sparkling clean home, a pinterest-looking office and thinking about a future as a school teacher, or wearing yoga pants, sneaking out during the day to “water the grass” to have a moment of silence, or counting down the moments until things go back to “normal”- you’re not the only one. This goes out to the well-adjusted and barely adjusting, you’re not alone. Hang in there champ.

Telehealth has been called “distance counseling,” “telecounseling,” “virtual counseling,” “online therapy” and the like. We’re all talking about the same thing- counseling that happens virtually through a tech device. The American Counseling Association defines it as the following:

“Telebehavioral health, or distance counseling, is the use of a digital platform that provides secure, encrypted, audio-video conferencing to communicate with a client in real time.”

Since the arrival of the global pandemic we call COVID-19, you have probably seen more and more people transfer services to digital or virtual mediums. Counseling is no different. But lucky for us, telehealth counseling services have been around for decades (check out more about that on the International Conference on Computer Communications).

The benefits of Telehealth Counseling?

• Convenience– You can have counseling from your house, office or even car (not moving of course!)- all in the comfort of gym shorts.
• Saving time– You don’t have to drive to your counselor’s office, get stuck in traffic, or have to wait three lights to get through that busy intersection. Some even have their session during their lunch hour… not that I recommend that.
• You’ve already got what you need– No need to purchase any new or fancy equipment. Chances are you already have a cellphone, computer or ipad- any of these will do.
• Validity– Telehealth counseling with a professional is legit. Not only has it been around awhile but there are ethics and rights that protect you. Only secure platforms are used and privacy is still a priority.
• Continuity of care– There is less chance of breaking the momentum of counseling. Car problems? Sick kiddo at home? Out of town conference? Counseling can still take place.

The flip side?

• Bad connection– Although you’re connected virtually, you’re obviously disconnected physically. It can be hard to read nonverbal communication and sometimes slow internet speed can make things choppy. Boo.
• Too “new school”– Technology can bring people together to communicate. While it has its perks, some feel it “gets in the way” of human connection. We get it- it can be kinda weird staring at a computer screen.
• Issues with technology– “Can you hear me now?” “Can you see me?” “Can you repeat that?” “Your face is frozen.” “Let’s hang up and try again.” Potential phrases you or your counselor could say.

So, what are my thoughts on the matter?

Telehealth isn’t my first option, but I’m glad it’s an option at all. Through the use of technology, I have been able to remain connected with clients despite global pandemics, unexpected family situations, and times their kid throws up in the car on the way to school. It has helped to bring people together and has helped to provide hope and emotional support through technology, even when things seem bleak. Thank you Mr. Technology, I’m glad you’re here.

Not feeling the holiday spirit? Do the holidays have you feeling glum? If so, you’re not the only one. Did you know holidays have a tendency of making those who feel happy, happier? and those who feel sad, sadder?

Maybe you’re grieving a breakup, divorce, death of a loved one or even the diagnosis of a medical condition. Perhaps you fall into the category where the winter season causes you to feel more depressed or anxious. Whatever the case, I need you to know you’re not the only one.

If you fall into any of these categories, here are 6 things you can try to boost your spirit:

Volunteer– humans are social creatures so doing something with, around or for others in an act of service or fellowship can enhance connection. Community and service can give one a feeling of satisfaction, accomplishment and fulfillment.

Attitude of gratitude– Finding things to be thankful for can increase overall feelings of happiness while decreasing feelings of depression. You can shift your mental lens of seeing life as a joyful experience rather than disappointment. Think of three things you’re grateful for before you even get out of bed. Then dwell on these things throughout the day. Train your brain to be more appreciative.

Be in nature– over the holidays if you’re feeling disconnected from others, it’s important to feel connected to something. Take a walk in the park, watch the sun set or see what new birds may be in your area.

Include natural light– During the winter, daylight is shorter; with less sun, we use more artificial light which can throw our internal rhythms off.  So do your best to have natural light around you during the day. Light exposure can help regulate hormones and chemicals in your brain that affect your overall sleep and mood. So, if you work in a cubicle or windowless area, go outside during your break. When at home, open up curtains and blinds (not the actual windows) to let natural light inside.

Step out of routine– Do something you enjoy that you don’t normally do. Bring an air of excitement or unpredictability. Instead of watching a movie, read a book. Reach out to someone you haven’t spoken to in awhile. Clean out that junk drawer. Cook a new meal.

Have a Staycation– If you’re unable to meet or travel to see your loved ones, enjoy the city you’re in. When was the last time you went to the library or to the nearest farmers market? See what tourists enjoy doing in your area and do it!

If you’re feeling low during the holidays or wintertime, just know you’re not alone. Countless people feel discouraged or down during times they “should” feel otherwise. If there has been a common theme of anxiety or depression for some time, there are people who can help. Look up local counselors, therapists or emotional support groups- if you’re not sure where to start, send me an email and I would be happy to help you or point you in the right direction.