9 Tips for Managing Social Media and Mental Health
By Sofia Bronze
For many of us social media plays a big part in our daily lives – it allows us to stay connected with friends and family globally, network, discover information that enables rapid learning and brings awareness to important issues like never before. It can help us find new friendships, become involved in communities of shared interest, and seek or receive emotional support when times get tough.
Most recently during the pandemic, we learned how helpful social media was to combat feelings of isolation and loneliness when it became harder for us to connect with each other. Many individuals were able to increase social connection and it can certainly help those who struggle with social anxiety, have limited independence or live in a remote area.
While we can appreciate the benefits of social media, we must also be aware that it can negatively impact our mental health. As research continues to study the long term effects of social media and mental health, the literature does indicate it can promote negative experiences.
Feeling like you don’t measure up with your appearance and in life:
We might be aware that the images on social media are filtered or adjusted, it can still make us feel insecure about our physical appearance and what’s going on in our daily lives. For instance, it is common for people to share the positives about their lives or experiences on social media, while leaving out the not so positive aspects. This can lead to feelings of envy and overall discontent as we scroll through a friend’s account reading about their move abroad, exciting job opportunity or viewing filtered photos of their travels down south.
Through the constant comparisons, photoshops, filters, and fitspo and thinspo (terms coined to describe accounts that influence users to be fit and thin), social media can perpetuate a negative body image and impact our self esteem which can lead to unhealthy behaviours, like disordered eating.
Fear of Missing Out (FOMO):
The idea of FOMO has been around for years before social media, however platforms such as Facebook appear to heighten the feeling that others are participating in more fun or exciting activities without us or living a lifestyle that is better than ours. The fear of missing out can negatively impact confidence and increase anxiety.
Social media can be addictive:
FOMO can fuel even more social media use, we may feel the need to check for updates throughout the day, or react to every alert received. You might be worried about missing an invitation, or will be left out of a conversation at work/school because you missed news or the latest update on social media. Perhaps you feel the need to like or respond to other peoples posts due to fearing your relationships will suffer.
Research has shown a chemical known as Dopamine is released in our brain when we engage in rewarding experiences – the brain is designed this way to feel pleasure when such experiences occur and one of those includes social connection (whether it is in person or online). Dopamine plays an important role in developing addictive and compulsive habits. Studies have indicated, social media apps and platforms release large amounts of dopamine into the brain’s reward centre at once which are similar to addictive substances such as alcohol. Consequently, when we are no longer on social media and sign off, we enter into a dopamine deficit state and our body attempts to adjust to an unnatural high level of dopamine that was just released. This may explain why we feel better on social media and not so great once offline, which in turn influences more social media use.
Anxiety and Depression:
As humans we are built to need and benefit from in person connection which positively impacts our mental health. There is no denying meeting with a friend or loved one, face to face, can help to improve mood and reduce stress. Prioritising social media instead of face to face interaction has been shown to increase symptoms of anxiety and depression.
Cyberbully:
Social media can open the door to cyberbullying for which youth are particularly vulnerable. Cyberbullying has been linked to depression and can even lead to symptoms of post traumatic stress in teenagers.
Social media can act as a band aid solution for underlying issues:
Some people spend time on social media when feeling low, bored or lonely, as a means to distract themselves from unsettling feelings or to even self regulate their mood. Without feeling or connecting to our emotions it can be harder to develop healthier ways to cope and manage our mood.
Can impact how we interact in person:
Excessive social media use with limited face to face interaction can affect our social skills in person. This is particularly true for those who struggle with social anxiety. Without exposure in person we may miss out on opportunities to face our fears.
We outlined a few signs that may indicate social media is affecting you:
- Constantly comparing yourself to others on social media.
- You feel worse after social media use.
- Spending most of your time on social media rather than with friends or loved ones in person.
- Unable to concentrate at work, school or be present in your relationships due to excessive social media use.
- Experiencing sleep issues, particularly if you use social media right before bedtime.
- Symptoms of anxiety and depression worsen.
- Low self esteem or confidence.
- Relying on social media to cope with your problems.
- You are a victim of cyberbullying or you are anxious about what others may say about you online.
9 ways to manage social media use for better mental health:
- Be curious about your behaviour. Begin to explore why you are turning to social media ( i.e., is it for distraction or entertainment?). Ask yourself what role does it serve in your life.
- Being aware of your triggers. Notice what type of posts, pages or content impact your mood and limit your exposure.
- Find a community online that is supportive and can help change your mindset.
- Try to follow posts that uplift or inspire you, rather than those that put you down.
- Moderate social media use and limit time spent online. A few helpful strategies:
- Use an app to track your time online.
- Turn off your phone at certain times of the day ( i.e., while having dinner with someone else).
- Avoid bringing devices to bed.
- Disable social media notifications or set your device to “do not disturb.”
- Mindfully limit how many times you check your phone during the day.
- Remove social media apps from your devices.
- Find a good balance between social media use and life. Set aside time each week to connect with others face to face, find a hobby, creative outlet or join a gym or club. Get involved in the community.
- Practice mindfulness by acknowledging what you see online is not necessarily reality. Acknowledge when you are experiencing thoughts of comparison and practice gratitude for the things that exist in your life (it may help to write them down).
- Help youth manage their social media use:
- Teach them that social media is not necessarily based in reality.
- Monitor and limit their use (social media breaks).
- Encourage teens to speak about underlying issues.
- Promote offline activities, in particular physical movement and exercise.
- Seek help and support. If you are struggling with symptoms of depression, anxiety or poor self esteem, and can’t seem to manage your social media use, it might be helpful to seek out individual support from a therapist.
Sources:
https://www.mcleanhospital.org/essential/it-or-not-social-medias-affecting-your-mental-health
https://www.healthline.com/health/social-media-and-mental-health#takeaway
https://scopeblog.stanford.edu/2021/10/29/addictive-potential-of-social-media-explained/
https://www.betterup.com/blog/social-media-and-mental-health
Saying “No” over the Holidays
December is here! Need some help saying “no”? Check out this blog to learn more!
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Men’s Mental Health and the “Silent Crisis”
Men often struggle with mental health concerns in silence because of public, individual and developmental perception of what it means to be a “man”, the ability to be strong and the stigma (and perceived weakness) around mental health concerns.
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Tips for Studying as an Online Student
Feeling Overwhelmed? Anxious? Overthinking everything?
Here are a few strategies to help build quality into your study time and to be more effective in your space.
- Use the STOP skill.
When you notice you are getting caught in a cycle of overthinking, the first thing to do is to get out of the “spin cycle” and into the present moment. You will not be productive when stuck on the hamster wheel of “what if’s” and “should haves”.
S- Stop what you are doing.
T- Take a step back. Turn away from your device.
O- Observe. Look up and around. Release your shoulders.
P- Proceed mindfully in the present moment. Take a deep breath. Relaxing into the exhale.
Find one small thing you can do that will help you in this moment.
- Use the HALT-O skill.
Check in with yourself. Hand on heart, take 3 deep breaths and turn your foucus to your body. If you listen, your body can tell you what it needs.
H- Hungry? Try to fuel your body nutritiously when you can.
A- Angry? Anger often shows up when we are feeling other things too. Pause and explore/address this.
L- Lonely? Checking in with your friends and family is important.
T- Tired? Getting enough rest is key for your mental clarity.
O- Overwhelmed? Sometimes identifying this feeling can help to give it a place, create some distance and help to find a starting point,
Managing the above symptoms first will help setup your day.
- Get comfortable and creative during lectures.
Our home space can feel small and distracting when we are living and studying in the same area. If you notice you are not engaged during lectures, consider mixing up how you are learning.
Try one of the following:
- Find another table or desk to study from. (kitchen table, dining room table, patio table, etc.)
- Use a makeshift standing desk. Try a bookshelf or high counter to elevate your computer.
- Cast your lecture to the tv.
- If possible, workout or go for a walk while listening to your lecture.
Sitting at a desk isn’t conducive to everyone’s learning style all of the time, and sometimes we process more information by changing up the norm.
- Set reasonable expectations.
If you are hitting a roadblock, change your goals. Expecting yourself to study hard for 6 hours straight isn’t realistic nor effective for most people.
- Try setting a timer for more productive and shorter chunks of time. 20 minutes of actual studying is better than an hour of distracted social media time with your lecture slides in the background.
- Take breaks. Get up, move, eat, drink water.
- For some, a ratio of 1:1 can work. Each minute of studying equals a minute of break. Find what works for you.
Remember: motivation fuels motivation, so set the bar at something attainable and watch your willingness to work increase.
- Set a study plan.
- Make a master list of everything you need to do. Include dates, colour code it, whatever helps to gain that sense of control. Then set it aside. This is not the list to refer too frequently if you are feeling overwhelmed.
- From the master list, decide on 3-5 things you need to accomplish every day. If you achieve more than that in a day – great! If not, you will have at least accomplished the “must do’s”.
- Breaking down the work into bite-size steps will help to unfreeze the overwhelming moments, and to help you move forward.
- Try a schedule.
The freedom of working from home can be too much. Set a start time for yourself, and set an alarm for an hour before that to get yourself fed, dressed and set up. Good hygiene and proper nutrition can work wonders.
This is new for everyone. You are doing school work during a pandemic utilizing new skills and technology while learning new information. Be gentle with yourself. Keep a balanced perspective. No one is getting this right completely – and that is ok. If you need help, ask.
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What is Postpartum Rage?
You’ve made it home with your new babe. You’re adjusting to the lifestyle changes and working through the hormones and the new everyday intensity that come along with postpartum life. You’ve possibly heard of “Postpartum Depression”, “Baby Blues” and “Postpartum Anxiety”. The trouble is, none of these searches online or discussions with your friends and loved ones fit the bill of what you are experiencing.
Maybe you’re feeling tired, a little sad, and worried about your new baby. You are told over and over this is the “average postpartum” experience, but you know there is something more happening for you. You are struggling to feel understood, wrestling with feelings of guilt and are worried about what all of this means for you and your baby.
So What the Heck is Normal Then?
If you are being honest with yourself, the hardest feelings to acknowledge are the intense feelings of frustration, anger and even rage. Sometimes toward your partner. Sometimes toward your family. And sometimes the frustration is toward yourself or little one. Your patience may be shorter. You’re not parenting your other kids like you know you can, or want to. There is a part of you that wants to ask for help, but there is a louder part that feels like no one can look after your baby like you can. You are feeling confused, angry, conflicted and overwhelmed.
You may be feeling hopeless and angry that no one is helping you as you need. Overwhelmed by the dozens of decisions you have to make, and defensive, because you are expected to be an “expert” at something that doesn’t feel second nature to you. You may feel scared to tell someone about this. Intrusive thoughts like, “I shouldn’t feel this way” or “this isn’t normal” fuel guilt and send us into a shame cycle that only furthers our silence. This internal dialogue is eating you up. Not to mention the worry about what others would think of you if they knew the truth.
Research has shown over and over again that the sooner we can support mom, the better we can protect and nurture the well-being of baby and the family. Experiencing a shift in your ability to manage your emotions, care for yourself, or recognize a change in your motivation or interests is scary. You are not alone in this, and you are not to blame.
Anger is an emotion just like any other emotion. It is inherently neither good or bad, it just is. It is important to abandon traditional notions of labelling our emotions either positive or negative. This will help you lean into the emotion and really feel it, free of the judgement that comes with labels. How we experience, process and communicate the emotion is where the skill comes in. The key here is in recognizing when the anger is more intense and less controllable than how you would normally experience anger.
Try this quick Anger Self Check to better understand what you are feeling right now.
Anger Self Check:
How often did you feel anger 6 months ago?
How often do you experience it now?
How did you manage your anger 6 months ago?
How do you manage it now?
How would you describe your anger? (ie. explosive, always boiling just under the surface, surprising, etc.)
Do you feel like you are constantly angered by things that might have only annoyed you before?
If there has been a shift in your level of anger from 6 months ago to now, you could most likely benefit from connecting with someone whom you trust for support.
Postpartum anger or rage can be a symptom of depression or anxiety, as well as OCD and trauma (PTSD). For some women, heightened symptoms of anger may be different enough from their norm to be considered a red flag. For others, the experience of postpartum rage can feel abnormal and frightening.
What is Postpartum Rage?
– Reacting quickly and passionately over small things (like a spilled drink)
– Heart races and blood pressure rises when you start to get upset
– You cannot stop thinking bad thoughts about someone who wronged you
– Feeling violent urges or imagining doing something violent to yourself or someone else
– Screaming or swearing
– Punching or throwing things
– Unable to “snap out of it” and needing someone else to intervene
– Inability to remember everything that happened during the outburst of rage
– Immediately feeling regret or a flood of emotions afterwards (Rapisarda, 2018)
Postpartum anger or rage is an emotional reaction that is often overlooked. Culturally, it is easier for women to discuss feeling sad than to talk about anger, which is why few women report it, and why there is limited research on it (Ou, 2018). Normalizing the conversation about postpartum mental health is a step in the right direction. Taking the risk to be vulnerable with those who are close to you will help you put words to these feelings and to receive support. It does get easier, the more you share and simply unload.
A study by Ou (2018), found 3 common themes for women experiencing postnatal depression:
(i) anger accompanying depression,
(ii) powerlessness as a component of depression and anger, and
(iii) anger occurring as a result of expectations being violated.
In other words, postpartum anger can happen when we experience postpartum depression or anxiety, or, it can happen independently. Postpartum anger can have negative effects on our relationships, our ability to parent, and our ability to take care of ourselves. Considering this, it is no wonder that postpartum anger can leave you feeling constantly overwhelmed.
In addition to our own internal dialogue around mothering and the guilt we may feel as a result of our anger, we may also be dealing with outside sources of information that may cause us to feel guilty, judged or alone. The societal pressure to be the idyllic self-sacrificing mother is harmful and not helpful, further isolating and silencing women. We receive these messages through the media, social media and even our family and friends. Challenging these messages is especially difficult when you are not feeling yourself.
Here are some tips for managing anger that you can apply today.
Tips for Managing Anger in the Moment:
1. Walk away. If you are feeling the anger start to rise and are in a position you can safely move yourself to another room, try to do so.
2. Take a deep breath, count to 10 and back down to 1 before responding
3. Ground yourself. Find a square and with your eyes, follow along the top of the square for 4 seconds as you inhale, down the side for 4 seconds as you hold, along the bottom for 4 seconds as you exhale, and repeat.
4. Communicate. It can feel scary to be vulnerable. Find a safe person you can talk too about what’s going on.
It can feel scary or daunting to ask for help. But remind yourself as big a risk as being vulnerable and opening up about feelings appears to be, the payoff is equally big. Sharing and receiving unconditional support is a gamechanger. If this is something you or someone you know has struggled with, talk to your doctor and connect with someone who can walk with you, nonjudgmentally, as you navigate this chapter. Therapists are the perfect fit for mothers who need support. A supportive, non-judgemental environment that focuses on you and your emotions is what you need to feel the support, understanding and tools to manage. You don’t have to do this alone.
Ou, C. H., & Hall, W. A. (2018). Anger in the context of postnatal depression: An integrative review. Birth, 45(4), 336–346. doi: 10.1111/birt.12356
Rapisarda, V. (2018, May 28). A Mother’s Guide to Postpartum Rage. Retrieved from http://runningintriangles.com/postpartum-rage/
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Counselling vs Coaching Making The Choice that Works for You
You have made the decision to tackle some issues and learn to approach things differently, but as you start to do the research, you come up with a question: “do I need counselling or coaching?” Let’s take a look at the differences between these two supports to help demystify the titles, skills and approaches.
What is coaching?
Coaching is an approach that is designed to help you see clearly where you are today, and then find ways to move forward toward your goals. A good coach will not tell you what to do, but instead will ask thought-provoking questions that will require you to reflect, and ultimately gain clarity on the choices you need to make first to set, then achieve your goals. A coach is a sounding board to help you discover what it is you want to do and how you are going to get there.
What is counselling?
The term counselling is often used interchangeably with the terms therapy and psychotherapy. A qualified counsellor is someone with a Master’s Degree or higher in the field of therapy. A counsellor is trained to assess functioning and development as they apply various therapeutic techniques to create a safe and supportive space for you to explore who you are and what you want in life. A good therapist will help you identify problems, aid in developing skills to manage a mental health concern or diagnosis, provide you support and guidance, identify strengths and ultimately help you improve coping and move forward, rather than allowing past issues to keep you stuck.
Coaches and counsellors are similar because both:
● want to help you find create a life you feel good about
● encourage self-discovery
● can help you identify and work toward life goals
● create an environment of trust, non judgement, and support to help you
identify what is holding you back
● focus around using good listening skills and asking you effective questions
● help you with identifying core beliefs that may limit you, and then focus on challenging this perspective
● help foster resiliency
● want you to find your own answers that will work for you
● help you move forward in your career, relationships, and home life
● have the goal of helping you reach your potential
But here is how they differ:
| Counselling | Coaching |
| Coping Oriented | Action Oriented |
| Helps you recognize what you feel | Helps you recognize what you think |
| Helps you identify and solve problems | Helps you set and achieve goals |
| Will support you with empathy and understanding | Will challenge you frequently |
| May focus on the past | Focuses on the present and future |
| Focuses on acceptance | Focuses on your potential |
| Trained in human development, mental health conditions, family dynamics, sexuality, personality | Trained to identify strengths and barriersand to motivate |
| Can recognize whether a mental health diagnosis or condition is impacting wellbeing | Can recognize whether core beliefs are hindering development |
| Requires a master’s level education with practical placement to develop skills and experience practical experience requirements | Can take training of various lengths and intensity to develop skills, generally with |
| Practices under the guidelines of a Regulating body (a College) | Can register with a non-regulated membership association |
| Receives clinical supervision as part of their work | Does not have supervision requirements |
| Is required to continually take courses to enhance knowledge and skills | May have requirements to complete additional continuing education |
I am going to be honest here. Due to the lack of strict guidelines and regulations governing the field of coaching, individuals should do their due diligence to learn about their potential coach’s education, experience, ongoing training and specialties. It is also important to know whether the coach has the wisdom and professionalism to pass on working with a client because they are not mentally or emotionally well, and as such, are in need of counselling before coaching can begin. A similar warning can apply to therapists too. Just because one has the education, it does not mean that they are qualified to treat all issues, nor do they have the experience you need to feel supported. Asking questions of your provider and assessing fit is key.
What about a counsellor who is ALSO a coach?
Some counsellors integrate coaching approaches into their work. This ‘therapeutic coaching’ includes helping you identify obstacles, set goals, change perspectives, and identify and modify core beliefs. As a therapist who is educated, experienced and who practices both counselling and coaching, I aim to assess my client’s needs and use the approach that best fits with what they want to achieve and how they want to get there. I am up front with my clients in identifying my opinion on which approach will work best for them. I have worked with people who have come to me for coaching, but ultimately realized that some counselling is required before the coaching can begin, or conversely, counselling clients who have achieved therapeutic goals and who are ready for coaching to help them move to the next level.
The Take-Aways
Whether you choose counselling or coaching depends on your personal preference, but a qualified professional will be able to guide you in the right direction. In general, if you want to focus on what you are dealing with right now, don’t want to probe too deeply into emotional issues, you need help taking actionable steps, and you are in need of guidance as you travel through life stages and changes, coaching may be for you.
If you are ready to think about identifying and breaking patterns of thinking and acting that have been impacting your life for some time, you want to feel heard and understood, you would like to improve your self-esteem and understand yourself, and want to figure out what you want in life and move towards it, counselling might be a good choice.
Remember that the professional you choose needs to appeal to you and be someone you can see yourself connecting with. Aside from training, approaches and skills, both counselling and coaching are far more effective if the communication between you and the professional works for you. It is essential that the environment is open and non-judgemental, and that you feel heard and understood during your work together. Each coach and counsellor will bring with them their own personality and unique way of working with clients. It is essential that the professional you choose is skilled and knowledgeable of the issues facing you and is able to identify when they may not be the right person for the job.
Be a savvy consumer of services. This is your life! Do your research, ask questions, and arrange a meet and greet with your counsellor or coach so you can ensure that you have found a professional who is “your person”, who will guide you as you do the heavy lifting required to fulfill your potential.
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“Am I Depressed?”
“I don’t know what’s wrong with me”
Through the last two years, we as therapists have noticed an increase in folks who have sought out therapy for the first time in their lives, because “they don’t know what’s wrong”. This has been a refrain for all of us at various times during the pandemic. It is upsetting, frustrating, overwhelming…(all the feels) to not feel like ourselves, and to have no idea how to pull out of it because everything that usually helps does not seem to be working.
When we are feeling unwell and our coping skills are depleted, our minds can spin out of control with “what ifs” around possible chronic mental health issues, diagnoses, dependence on medications and the need for professional intervention. It is a scary reality to think we are stuck and unsure if these feelings will ever relent.
As I sat down to write this blog, I decided to google “Am I depressed or…?” to see what popped up. Here is a small sampling: Am I depressed or sad, lazy, tired, bored, burned out, bipolar? WOW! What a laundry list of inquiries, ranging from questioning and attempting to label emotions to querying mental health and diagnosis. We as therapists are pleased that people are becoming more aware of their emotions and mental health, and how they both impact their day to day habits and quality of life. We also worry that the feelings of hopelessness and the overwhelming volume of information on mental health that is all over the internet can actually exacerbate symptoms, rather than providing comfort or relief.
There are literally thousands of tools, therapy interventions and medical treatments used to assess, diagnose and treat depression that need to be utilized by a trained professional. There are also many valid informational and educational pieces on depression out there that you can use to first sort through the symptoms you are experiencing, gain an understanding of the severity of them, learn how to assess and incorporate day to day habits that may help ease symptoms, and finally help you to make informed decisions about seeking professional support.
Here is one, from the Centre for Addiction and Mental Health (CAMH), that provide useful information on depression, diagnosis, coping and treatment. Remember that this is not to be used as a substitute for professional advice and support, but it is from an accredited, professional organization that aims to educate so that you can self-assess before making decisions about reaching out for support.
I think I am depressed…now what?
One of the most studied and supported treatments for depression comes from psychiatrist Aaron Beck, called Cognitive Behavioural Therapy (CBT). To put it very simply, one of the pillars of CBT is the Cognitive Triangle. This triangle helps us examine the intertwined relationship between our thoughts, feelings and behaviours. When you are doing CBT with a trained professional, you are learning how to identify negative and intrusive thoughts that impact how you feel about yourself, your situation and your relationships, which in turn impact the choices you make about how you behave or respond. Again, professional support to help with this triangle is just one of the keys to managing depression, but doing a self-assessment check-in on your own can be a powerful way to understand whether or not to seek professional support to confirm a diagnosis, or treatment to help manage these thoughts and make some changes for the better.
Check Your Thoughts
Many of us resort to googling information on any issue we are faced with, whether it be a leaky faucet or our mental health. We do this because it feels safer to “DIY” our problem, so that we don’t have to say it out loud (because that makes it more real), and so we can hopefully find a solution that we hope will be an easy fix. The other reason we often start with Google is because we are feeling some shame around the issue and the act of even asking for help. Many of us hold longstanding and firmly planted beliefs around the concept of admitting to a problem (think perfectionism) and asking for help (think “weakness”, “incompetence”, and feeling “less than”).
Challenge yourself to really identify your thoughts around what you are experiencing, and how these thoughts may be roadblocking your ability to manage your moods, relationships and overall functioning. It is so easy to believe everything that pops into our heads. The truth is, a lot of what we think about ourselves is hyper-critical, and is driven by fear and shame. Newsflash: we don’t have to listen to these messages!
Check Your Feelings
As therapists, we hear clients using “negative self-talk”, whether it be out loud, or in their heads to put themselves down, name call, and shame themselves for experiencing what are actually normal and healthy feelings. Throughout the pandemic, many of us have resorted to “numbing behaviours” such as scrolling through our phones or Netflix bingeing because we have just not had the will or the energy to identify feelings, much less actually feel them! If this sounds like you, try to get into the habit of asking yourself “what am I actually feeling right now?” Identifying the feeling and actually naming it will help you manage it, rather than pushing it further within by seeking quick fix and feeling-numbing behaviours that actually take us into a perpetual shame spiral of negative self-talk.
Check Your Behaviours
Here comes your mother’s, fitness instructor’s, therapist’s, doctor’s voice: get plenty of sleep, drink lots of water, eat your vegetables, go for a walk, and practice mindfulness. “YUP, got it,” you are saying (me too). The issue for most of us is not that we need this knowledge, it is ensuring that we actually practice these behaviours.
Let’s go back to the thoughts part of this cognitive triangle. When we are feeling depressed, our minds generally block out these simple, yet challenging habits which we know in our heads will help us feel better. Depression can almost act like a magnet that keeps us attached to our bed, sofa, phone or computer screen, thereby blocking out the will to incorporate habits that will naturally increase the happiness chemicals in our brains and will contribute to us feeling even a little better. Again, the shame-spiral of knowing that you already know what to do to feel better but not being able to push yourself to actually do it is activated, thus leaving you feeling further down and depressed.
Just having a basic understanding of this cognitive triangle can be helpful to become more self-aware of our feelings, moods and behaviours. The smallest bit of self-awareness and the tiniest of changes is progress. Drinking one glass of water instead of none, reaching out to a friend to walk and talk, or getting into bed 15 minutes earlier than usual is all part of living the change.
So if you are reading this and still asking yourself whether or not you need help to cope with this post-pandemic reality, the answer is YES! We all do. The past two years have been a harrowing and traumatic experience for every single one of us. For some, emotional and mental health issues that existed before the pandemic have increased in intensity and severity. For others, the current set of circumstances has led to new and uncomfortable emotions that have taken a toll on quality of life.
Seeking the support of a qualified, experienced therapist will help you sort through your own cognitive triangle and make choices around the next steps to take to alleviate the symptoms on one end of the spectrum, to seeking out more intensive and long-term interventions on the other. Regardless, reaching out for professional help will ensure you are getting outside of your head and that you are not walking the path to feeling better all alone.
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Finding Hope During the Pandemic
During the pandemic, initial days of isolation turned into weeks, then into months, and now nearly two years later, our lives have become entirely uprooted and far from the reality we once knew. Normal routines and tasks became increasingly stressful, with more demands placed on us, and the lockdowns proved it was not just our routines that became disrupted, but our relationships too.
Facing uncertainty or an upheaval of our routines can wreak havoc on our minds and it is easy to get lost in worry for the future or to play out the worst case scenarios. It’s natural to experience feelings of helplessness during these times or anytime of uncertainty.
Hope is the key trait that allows us to be resilient in the face of uncertainty. A fundamental aspect of being human is having hope, and it is a big part of the reason why we are able to achieve our goals and push through difficulties. History has demonstrated over and over again, even in situations of complete devastation, such as war, genocide, or a global pandemic, people have persevered because they had hope for a brighter future. Zen Master Thich Nhat Hanh stated, “ Hope is important because it can make the present moment less difficult to bear. If we believe that tomorrow will be better, we can bear a hardship today.”
So how can we find hope during challenging times? The antidote is to bring awareness to our thoughts and emotions, and to try to be in the present moment. Take a moment now to reflect on how hope has helped you through a difficult time in life or even through the pandemic:
- What were your best hopes?
- What aspects or areas of your life helped you persevere (e.g., family, friendship, faith, an activity, a group, or even a purpose)
These questions will help us when we find ourselves in spaces of panic, helplessness or feelings of despair, where we may believe we lack hope and this tends to cloud our judgment. The challenge is to retrain our minds and begin to shift our perception. To shine light on areas of hope. The moment we make this shift, everything begins to change. You may remember your purpose, look forward to new challenges, and start to face life with a renewed optimism.
As humans we are able to change the way we think and perceive our world. The more you engage in a particular task, way of thinking or perceiving, the stronger the neural pathway gets. Shifting neural pathways or even creating new ones can be done and is a process called Neuroplasticity. The idea of neuroplasticity is profound as it means with conscious and mindful effort we can rewire our brain (Neuroplasticity, www.psychologytoday.com/ca/basics/neuroplasticity).
From reading blogs, self directed tools, books or attending therapy, there are many options for how we can begin to shift our perceptions, to find or identify the places of hope that already exist within our lives.
A useful approach is to use Solution Focused Strategies as it helps people shift their perceptions by identifying their strengths and to further develop their skills and coping mechanisms, even in the middle of chaos. It is a goal-directed model, focused on locating solutions using hope as a guide.
Here are some questions you can begin to ask yourself using a Solution Focused lens:
Desired outcome or goal:
- Define and envision what it would look like once your problem has been solved. How would you know a shift happened?
- Think about what you would rather be feeling or thinking, doing differently, and what others may notice to indicate a change has happened.
- Define the change or outcome with language that is positive, realistic, specific and behavioural.
- Now that you have defined your desired outcome or goal, think about what difference it would make in your life. I invite you to explore multiple aspects of your life, such as your emotional, physical health, social, financial or spiritual.
Explore your current coping skills and resources:
- What is currently working to help you manage or cope with the problem?
- Who are the significant people in your life that have helped you along the way?
- Remember: If it works, keep doing more of it!
Its about the small shifts that lead to bigger or sustainable change:
- Ask yourself first, what needs to change?
- The idea of making big changes and shifts can feel overwhelming, unattainable and scary. It might be helpful to think about a small change that you can do in the next 2-3 weeks that helps you move closer to your desired outcome.
Where are the exceptions?
- Think about past situations in which the problem was minimized or not prevalent. Explore in detail what was different. What worked before and what would be useful to keep doing?
Bringing awareness to the small changes:
- For the next 2-4 weeks, be mindful and acknowledge moments in which you are moving closer to your desired outcome. It may help to keep a journal or log. Remember, even the smallest of shifts are worth celebrating!
If you are looking for a deeper dive and 1 on 1 support in your journey, book a session with a therapist who is trained in Solution Focused Brief Therapy at Maratos Counselling and Consulting Services.
References
Bannink, F. (2010). 1001 solution focused questions. W.W. Norton & Company Inc.
Neuroplasticity: https://www.psychologytoday.com/ca/basics/neuroplasticity
Warner, R.E. (2013). Solution-Focused Interviewing. Applying Positive Psychology. A Manual for Practitioners. University of Toronto Press.
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Day Ten – Pressing The Re-Set Button on Your Family Life During Social Isolation
Nobody Is Perfect. End. Of. Story.
So while you’re at it, abandon perfectionism. Be kind to yourself and your family. The house will be messy, people will have to be convinced to bathe, you will eat junk, those long-standing house jobs will not get completed as quickly as you envisioned, if not at all. That’s alright. Go back to the values. I can safely guess that NOBODY came up with “Do All The Things” as their top family value.
Start with today. Look at these tips and take one hour at a time. Take it slow. Be forgiving. You can have do-overs. Each day is it’s own. Motivation will go up and down, moods will set in, energy levels will fluctuate. Find what works and do more of it when you can. Do less of what doesn’t. Know that what works one day will not work on another.
Alternate between doing what works and pushing the comfort zone to try new things, ways of coping and communicating… and then give a high five, regardless of the outcome.
Learn MoreRemember: your family WILL come out of this stronger, more connected and victorious. Surviving will mean thriving.
Day Nine – Pressing the Re-Set Button on Your Family Life During Social Isolation
Recognize that this is hard. These days may seem long. Making all the lists in the world does not help the work get done, the structure implemented and the values applied. Some days will just suck.
Moods, loneliness even when amongst the family, loss or reduction of connections with peers, sports, teachers, co-workers will take its toll. Recognize this and take a break. Pyjama days, Netflix marathons or extra screen time will be necessary. And that is ok. Fatigue will set in. Neither parents nor kids are required to be perfect. Just stop doing for a while.
These days are a gift (even though some days that feels like a stretch). Never before have we collectively had such a large chunk of time where we are ALL at home, without the normal day-to-day pressures being applied. It takes a while to get out of the achievement headspace (I MUST do something, I NEED to do this, I HAVE to get this done). Relax. Forgive yourself. We have NEVER BEEN THROUGH A PANDEMIC BEFORE! This is a choose your own adventure kind of thing!
Keep an eye out for emotions and talk about them. It will not be uncommon for many people (adults and kids alike) to feel sad, lonely, depressed and hopeless. This will happen, even in a house full of people who love us. Encourage connections with friends, co-workers and extended family. Ride the waves of emotions, and remember, that professional help is still out there, offered virtually.
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