Mental Health Update
Jennifer Gonzalez, MA, LPC, NCC, SEL Specialist
Mental Health Matters
What is uncertainty?
What can we do to cope?
1.). Stay in the Present-As so many people are worried about the future, it can be very helpful to focus on where we are right now. Mindfulness about the present situation can diminish the fear of what we can't control. Choosing to focus on the things that we know are true right now and the things that we can control, allows us to stay in the present and avoid a bit of the uncertainty. Instead of focusing on "worst case scenarios", try to focus on what you can see and hear. Look for things to be grateful for and choose to invest in the people near you right now.
2.). Focus on thoughts and behaviors that help you cope- What we think about affects our emotions. How we feel about something will affect how we act. This is a powerful thing to understand. We can not change the situation, or frankly what happens tomorrow, but we can change how and what we are thinking about. Choose thoughts that help you cope such as, "We have gotten through this before, and I am sure we can do it again." or "I have friends and family supporting me so I am not alone" or "I am just going to focus on today!". These thoughts help you cope with the emotion by changing the thought behind them. This can lead to better coping behaviors such as listening to music, taking a walk, playing with a pet, spending time with family and friends, or finding something that makes you laugh.
3.) Focus on what has worked before and ration alarming news- It might help to focus on what has gotten you though hard situations before. By looking at what has worked in the past, it can motivate you to try new things in the future. One thing that has proven helpful is to ration alarming news. It is important to keep informed, but there is a time to turn off the news and social media and live in the moment. A constant flow of bad news only makes it more difficult to live in the present.
4.). Assess risk and take appropriate steps- Action is important in situations of uncertainty. Understanding what you can control and what you cant is the first step. You can control your thoughts, your feelings, your attitudes, and your behavior. Outside of that, you are powerless. It is important to use what you can control to take action. This may involve washing hands often, eating good foods, taking vitamins, exercising regularly, wearing masks, or what ever you feel is helpful for you and your family. Taking action will help you feel less powerless over the things you really can't change.
How can we help our kids?
1.). Communication- Allow family time to discuss their thoughts and emotions about the pandemic. This is a hard time and we need to support one another. Be willing to not only talk to them, but listen to them.
2.). Minimize their exposure to distressing news- It may be important to limit their exposure to the news or adult conversations. They may not have all the facts they need to make informed decisions and this could be distressing.
3.). Create routine at home- This helps kids find certainty in an uncertain world. If they know what to expect at home and school, this can reduce the stress they experience.
4.). Cultivate relationships- Many families choose to have one night a week that they put away technology and invest in one another. Whatever your family decides to do is great but there needs to be some set time focused on building relationships within the family.
Quote of the Week: When nothing is sure, everything is possible. Margaret Drabble
We Are In This Together! You Are Not Alone.
Jennifer Gonzalez, MA, LPC, NCC
Floydada Collegiate ISD
Email: jgonzalez@floydadaisd.esc17.net
Phone: 806-416-9526