9 Ways to Adjust to COVID-19

The American Psychiatric Association (2013) defines adjustment disorder as the presence of emotional or behavioral symptoms in response to an identifiable stressor(s) occurring within 3 months of the onset of the stressor(s). Many of us were stressed before COVID-19. Now that our stress levels have increased, it can be hard to adjust during this stress-storm. The COVID-19 pandemic has required a lot of us to adjust in ways that we may not have imagined. Adjusting to change is not easy however; the more we resist, the more we will struggle with our current reality.

Some of us have been feeling heaviness and dejection to the point of barely being able to function. COVID-19 is an overwhelming experience that many of us do not have the ability to properly process and cope day to day with these presenting challenges on our own.

Right now, you might be feeling lost, worthless and depressed or other emotions like anger, fear of the future, grief or despair. COVID-19 is an external circumstance that can bring about situational depression or anxiety. The loss of being able to have human connection alone is depressing. Since our interactions are extremely limited, here are 9 ways I hope are helpful towards adjusting to our current circumstances.

1. Set a Daily Routine: Create a sleeping and eating routine as close as possible to what you had pre-pandemic. Before you get out of bed, take a couple of minutes to think about anything you would like to achieve. It could be more sleep, cleaning a closet, reading a book, etc. Be sure to take mini-breaks and pause between each task.
   
   
2. Invoke Powerful Affirmations: Verbalize or write positive statements in the present tense in a personalized way. You can write them on a flashcard, post-it notes, notebook, journal, etc. “I am focusing on the positives in my life.” Or “My future is bright.” Or “I am patient with myself today.” Or “I am compassionate to others today.”
   
   
3. Turn Off: If you are working from home and finding yourself working more, turn off the phone and computer at the time your shift ends. If your shift ends at 4:30, you would be walking out the building at 4:28 pm, so working from home is no different. Set boundaries with your employer as this is not a time to allow them to overwork you! Your work will be there tomorrow.
   
   
4. Create Positive Experiences: Schedule face time with your family, friends and associates. This is an instant mood booster. Set aside time to laugh and catch up. Avoid talking about the pandemic as much as you can!
   
   
5. Something in Nature: Sit on your stoop, porch or front/backyard for a few minutes. Take some time to watch or listen to the birds. Look at nature in a way you never have before noticing the clouds, trees, sun, moon, stars, colors, textures, and any details you might not otherwise notice.
   
   
6. Sit with It: Oftentimes we rush to numb an uncomfortable feeling or emotion. It’s okay to be angry, disappointed, anxious, or depressed as it is a normal response to our current circumstances. Just notice your emotions without trying to push them away and see if you can meet them with compassion and kindness in it its unpleasantness by allowing it to just be.
   
   
7. Turn Down: Before you go to bed, take a couple of minutes to practice some deep breathing and think about a time you felt deeply relaxed or peaceful and allow yourself to re-experience those feelings now. Soothing music, burning candles or using a diffuser filled with your favorite essential oil can sooth your senses during your deep breathing. No electronics, this is a time to reset and restore.
   
   
8. Be Creative: Do something fun or creative, alone or with those in your home. This can include crafts, crocheting, painting, drawing, making a sculpture, crossword or jigsaw puzzle, playing a board or electronic game, taking photographs, gardening, or learning something new online.
   
   
9. Be Cautious, not Fearful: Do not hesitate to seek therapy if you are continuing to have difficulties adjusting during these dark times. You are not alone and can get through this.   

When we accept, we do not have all the answers, we open ourselves to new and different options. Anxiously plotting, struggling, planning or worrying is not helpful and will not change the situation. There is not point of living a frantic existence. The important thing is to remember, this too shall pass!