Hoboken, along with the states of New Jersey and New York, has been doing a great job in taking the lead in the country with rules around self-isolation and staying at home. However, this self-isolation is going to have a huge impact on everyone’s mental health as it is projected to continue longer than one month. It is important to look out for signs of depression, anxiety, increased disordered eating behaviors, OCD, and substance abuse at this time. Please remember that you are doing Hoboken, or your community, an amazing service by staying inside. But as you practice this self-isolation, you will most likely see a decline in your mental health. It is really important to take care of your mental health (more than ever!) during this time. Below are some ways in which you can do just that.
Anchor Therapy is a counseling center in Hoboken, NJ with psychotherapists specialized in helping children, teens, adults, and couples with anxiety, depression, relationship issues, trauma, and life transitions. Anchor Therapy is accepting new clients and is now providing telehealth (video/phone) sessions to residents of New Jersey and New York.
Take Control:
When creating your routine, there are 6 categories that you should be focusing on:
Family:
During this time, you may see a shift in your priorities. You may find yourself putting your family first. You will want to spend more time checking in on them- especially family members who are older in age and/or immunocompromised. You should also check-in on family members who live alone and may feel extra isolated.
I recommend FaceTiming or video chatting with family members as often as you can. Now is the time that people are less busy and looking to socially engage. Take this time to check-in on your parents, grandparents, and any loved ones.
You may need to take this time to also educate some family members on the seriousness of the spread of COVID-19 and the importance of them staying at home. By helping spread this awareness, it could keep your family members safe.
2. Self-care for your physical health:
At this time, this means STAYING INSIDE. The only time you should be leaving your home is to get emergency items such as needed food (not a candy bar that you’ve been craving), emergent household items (if you ACTUALLY run out of toilet paper as in you have 1 roll left), you need medication, or have a real medical emergency. Also, if you do need food, household items, or medication you can also try to get these items through delivery. You can also do a telehealth session with a doctor if you are feeling ill and unsure what to do. The mayor of Hoboken Ravi Bhalla recommends that you only go to a doctor or hospital if you are experiencing an actual emergency or are experiencing severe symptoms of the coronavirus. Anything elective right now can wait as it’s not an emergency. This is very important to keep you physically healthy and safe along with the community.
On a positive note, there are multiple things you can do for your physical health while staying at home. One is to exercise. There are a lot of gym studios who provide workouts online now. You can also go outside if needed for a walk, run, or bike ride. But it is important to do so in a place that you can realistically stay more than 6 feet away from others. It is important to create an exercise routine so that you not only stay healthy, but you can increase your energy levels and motivation.
Now is the time to have a healthy and balanced diet. Some people who feel stressed, or bored, may eat a lot less or a lot more. You may also find it difficult since you are so close to your kitchen at all times. Eating healthy, balanced meals throughout the day will give you energy and nourish your immune system. A fun activity you can do at home is cook up new recipes! And if you have some treats or comfort food, don’t be hard on yourself. Try your best to create balance.
One thing I always recommend to my clients who feel anxious is to limit their caffeine intake. If you find yourself feeling on edge, jittery, or having a hard time sleeping then I would recommend cutting back your caffeine intake. This includes coffee, tea, and sugar.
Make sure you’re getting enough sleep. Now is the time you can listen to your body. If you find yourself needing a nap mid-day or sleeping extra one night, then do so. Not everyone will get this luxury, but if you can then I highly recommend getting 8+ hours of sleep each night and enjoy those naps.
3. Self-care for your mental health:
It is okay to feel overwhelmed, confused, in denial, sad, anxious, scared, angry, bored, or upset. There are so many different emotions you may feel at any given moment. It is likely that your mood changes throughout the days while staying inside. There is no wrong or right way to feel. All of these emotions are okay and normal. You are experiencing something that no one has ever experienced in their lifetime. You are living through a global pandemic. This is a traumatic event and it is okay to feel however you need to feel right now. Staying inside will cause a big toll on everyone’s mental health. Take this time to practice an extra amount of self-care.
The biggest way to practice self-care right now is to find a mental health professional if you don’t have a therapist already. There are a lot of therapists in Hoboken who are offering telehealth sessions. These sessions are through video and/or phone calls. So you don’t have to leave your home to get professional help. These counselors are trained to help people through traumatic experiences such as this. They are also there to check-in on you, help you adjust to a new routine, monitor your mental health, and help you feel less anxious or depressed. What better way to start working on your mental health than now as you may have a lot more time on your hands. When selecting a mental health professional, you want to double check that they’re licensed in your state to help you. Look for: LCSW, LPC, LMFT, PhD, or PsyD after their name. A common question I have been getting is how to do therapy when there are other people with you inside your home. Sometimes we have to get creative, but I recommend putting on headphones and going in a bedroom, or bathroom if you have to. You can also go and sit in your car or go for a walk (as long as you’re not around others)! I can also recommend downloading a white noise App or pulling up white noise on YouTube and placing it outside of the door of the room you’re in so others can’t hear what you are saying.
Practice meditation. This can be something new that you try as you find your new daily routine. There is so much BREAKING NEWS out there that it’s now become constant and overwhelming. Seeing these breaking news announcements one after the next are shocking your brain like you are being hit again and again. This will escalate your anxiety. You want to realize that you are safe inside of your home. You are home and healthy. You are doing okay. All of these news items are saying the same thing: we are experiencing a pandemic and it is going to keep getting worse until it is better. Train your brain to accept this and then take some time to be mindful about what is happening inside your body and breathing at the moment. Meditation will help you clear your mind and be more in tune with your breathing. It will remind your brain that you are safe and okay. There are a lot of Apps and YouTube videos to help you start meditation.
Limit the amount of news that you watch. This is really hard to do during this time since there’s SO much news to keep up with. There are so many press conferences and announcements throughout the day that you can spend most of your waking hours listening to or reading the news. Really try to limit the amount that you are taking in. Yes, you want to be informed of what’s happening, but pick how you want to receive this information. This is something that you can control. For example, you can sign up with the Hoboken alerts through text and follow Hoboken Girl’s blog posts. There is no need to constantly watch the news on TV and refresh your newsfeed filled with updates. I recommend taking this time to check out all of the amazing content that these bored entertainers are putting out there! There are some great Instagram lives and TikToks being made that you should definitely check out. Try to carve out in your daily routine time to watch funny videos, TV shows, or movies. Put down your phone and really watch them! You can also read an enjoyable book to escape.
An activity for your mental health that I really recommend to do at home is to do a puzzle. It can be really calming, it takes up a good amount of time, and you can listen to some great music while doing it. Or have a family member/roommate join you and have a great conversation as you puzzle together!
You may be someone that usually pampers themselves by getting their nails or hair done. Just because you are inside, it doesn’t mean you should stop your pampering and self-care now! Take some time to do a face mask, hair mask, pluck your eyebrows, paint your nails, and take a relaxing bath if you can!
Open your blinds during the day so that your body can continue its healthy internal cycling between day vs. night.
4. Work:
If you were already working from home then you are most likely not experiencing a huge shift in your work day. But for everyone else that is now forced to work from home, it can be a really hard transition. Your work space is very important to create. Whether you’re working home alone, with a partner, roommate, and/or kids, you all want to create your own work environments. Some people have been creative in small spaces by using an ironing board as a desk. If possible, I recommend ordering a desk and comfortable office chair to set up in your home. Try to make it in a room that you can close the door and be “away” at work. This will help others in your home to know not to bother you when that door is shut. I also recommend setting up your new office space near a window.
During this time, it is more important than ever to manage a strict work-life balance. When you are home all of the time, it can feel like you’re always working. It’s important to create working hours and non-working hours. Let’s say you usually work 9am-5pm. You should wake up in the morning, have breakfast and put on work clothes for the day. I do believe you should wear comfy clothes, especially since no one will see your bottom half. If you’re not doing any meetings on video, then you can technically wear whatever you want. I still recommend you have a routine of putting on something different than your PJ’s so that you train your brain that you are going into work mode. Next, you will work from your designated work space from 9-5. You should plan some breaks- especially one for lunchtime. If you’re used to coffee runs then take a break to make coffee and text a friend or coworker. Then once 5pm hits, change into different clothes such as workout clothes or lounging clothes. At this point, you have shifted into “home” life and you should not be checking work emails. You should really try to keep work “at work”. Not all jobs have this luxury, but try your best to separate work and home time.
5. Friends:
Even though we are social distancing, it does not mean that we have to become antisocial! If anything, this time should make you more social. You can connect with friends through video chat, phone, and texts. Check-in with your friends and schedule times to hangout. There are a lot of fun video platforms that you can use too. House Party comes with fun games as well as Facebook Messenger. You can also do Zoom or Google Hangouts and share your screen to play a game off the computer. There are also Apps that you can play along with friends at a distance. Try to plan ahead of time to hangout with your friends so that it is something fun to look forward to.
6. Try a new hobby or do that one task you’ve been pushing off:
There may be a closet in your home that you have been meaning to go through and clean out for months and months. Now is the time! Sit down and think if there’s been anything that you have been putting off. Maybe it’s to read more books or listen to podcasts. Maybe it’s to start a new hobby such as learning to knit or playing the guitar. Get to all your organizing at home tasks and try new things!
During this time, you want to keep your mind busy. Take breaks from the news and worrying about the coronavirus with positive distractions. Take this time to make your home more peaceful. Clean more often than you usually would, do the dishes, light some candles, and if needed order a few items online to make your space more cozy.
There are parents who have all of a sudden become full-time caretakers, full-time work-from-home workers, and full-time teachers. These roles are literally impossible for parents to do. If you are a parent, please give yourself permission to not be a perfect parent 100% of the time. You are trying your best and as long as your family is safe then you are doing a great job. And remember that kids learn through play so let them enjoy this time to have fun with their family members and their own imagination.
Things may seem overwhelming and hopeless right now. It is okay to feel whatever you are feeling. I want you to process what you are feeling right now in this moment. Process one feeling and one thought at a time. Talk through your emotions (with yourself or with someone else). Try journaling or talking to a mental health professional. The goal right now is to make it through each day and to keep moving forward.
We will survive this and we have a very supportive community. Everyone is experiencing this together. There is hope that this is not forever. This is only a temporary change. There is a lot of unknown, but you have survived changes and unknowns in your past. Think about how you got through those difficult times in your past. I’m sure it was very hard, but you adapted and adjusted your life to meet what came your way. You will get through this, and if you need a little extra help along the way then please ask for it.
We are currently accepting new clients at this time for telehealth (video/phone) sessions.
Check out a webinar that i hosted on zoom discussing how to take care of your mental health during covid-19:
Courtney Glashow, LCSW
is a licensed psychotherapist practicing in Hoboken, New Jersey. She specializes in helping teens and adults with anxiety, depression, and life transitions through counseling. Courtney can help NY or NJ residents through telehealth (video/phone) therapy sessions as well.
