How to Improve Your Mood in a Pandemic with Cognitive Behavioral Skills
It's so interesting how quickly the COVID-19 Pandemic has changed the world in a matter of weeks. Our normal routines have come to a screeching halt. Our regular social interactions with friends, family members, co-workers and even neighbors has changed dramatically from in person to via phone and video. What used to be a normal drive to the grocery store has now become what can be compared to as preparing for battle. Suiting yourself up with a mask, gloves, hand sanitizer and disinfectant wipes if you are one of the lucky ones to have any of these items. With what is now being referred to as the "invisible enemy," many Americans as well as others all across the world are adapting to a new way of living. This new way of living is causing much confusion and stress.
The news and media are already eager to report that they are anticipating a spike in divorce rates, domestic violence incidents and child abuse circumstances (many that are most likely going unreported) due to this pandemic. Unfortunately, with being house-bound it leaves children and individuals in abusive relationships very few options to turn or escape. Many married couples that may have been struggling before this pandemic, may certainly have called it quits after being on lock-down together, if they have not been able to figure out a way to resolve their differences. Many others who are unable to work or generate a form of income to provide food for groceries are turning to the few options in the community that they may have, such as food banks and those volunteering to help. There are so many additional ways that this pandemic is effecting our community.
As I am sure that this is most likely not the first time that you are hearing of any of these things, because they are reported in the news and media regularly, what I would like to focus on instead is a possible solution. As a counselor, I am very solution-focused, and always interested in seeking options and setting potential goals to resolve an issue. If you are someone that is struggling with the isolation piece of this pandemic and you are seeking an escape, let's try to focus on a new approach and perspective. Let's begin. Many of us have been in our homes for weeks with nowhere to escape to because malls, gyms, restaurants, cinemas, bars, barbers and nail salons are closed. Most things that we look forward to doing, that make us feel good, are closed. Our go-to leisure activities are gone in a matter of weeks. Many Americans are out of work and not attending school. No work. No School. No Leisure. Just me, myself and I. Oh, and add your significant other, children, pets, and other family that may be residing with you. All of those things have also been removed from their lives and what you are left with ...frustration. Everyone complaining about boredom, the crappy weather, the urge for socialization, etc. The list of complaining can be endless, and before you know it, you are looking for an escape. Where do you go? I'm so glad you asked...
There are actually many healthy escapes that the country can turn to in a time like this, however, it's unfortunate to say that many Americans have lost touch with their creative side, due to their normal daily routines, that they don't know how to return to using their imagination. Many things in our daily life that we normally see issues with, are only problems due to our perspective on them. For example, many people may say "I'm stuck at home." Instead let's try changing one word in this thought. Instead let's try, "I'm safe at home." Changes the entire meaning of the thought and also possibly the emotion you get from it. Instead of frustration of being stuck at home, maybe instead you feel relief that you are safe at home. The skill of changing your thoughts is what's called Cognitive Behavioral Therapy (CBT). A very useful skill that I turn to time and time again. The more you practice, the more you master this skill and you will notice a dramatic difference in your perspective on things.
Let's try it with helping us "escape." So now that you realize that you are "safe" in your house as opposed to "stuck," let's think of all the things that you have wanted to do, but have been "too busy" to get to within the past year. I now have time to start that project in the basement I've been meaning to get to. I now have time to work out. I now have time to read that book my friend lent to me six months ago. I can finally put that picture album together. I can work on that puzzle that grandma got me for my birthday. I have time to call my friends back, or even the ones from out of town that I've been meaning to call. I can focus on me and some self-care. I can paint my nails. I can take a bubble bath. I can download new music and make a play-list. I can take the dogs for walks more. I can binge watch that new series I've been wanting to see so badly. I can try meditation which I've been wanting to do for so long. I can sleep in. I can stretch. I can play board games with my kids. I can make a pillow and blanket fort with them. I can try that new recipe that I found. I can journal. I can practice deep breathing. I can play with my dogs. I can clean the garage, my bedroom, the basement, etc. I can donate old clothes to people who need them. I can catch up on my work. I can get organized. The list can literally be endless, yet so many people are still struggling. If you change your perspective from "I'm stuck at home and can't do anything," to "I'm safe at home and can do so many things I've been wanting to finally do," it will shift your perspective and hopefully give you a wonderful escape that you were not seeing clearly beforehand.
Change your perspective. It will change your experience. You will be glad you did.