BPS for BLM: Exploring Our Own Racial Biases

**This post is part of our series, Behavioral Psych Studio for Black Lives Matter (BPS for BLM), which aims to amplify Black voices on topics related to mental health and wellbeing. All links below will take you to Black-created content.**

By Brooke Schwartz, LMSW 

Not knowing where to start your antiracist journey — or where to go next — may lead you to feel stuck. If you find yourself in this position, look no further than Leesa Renee Hall’s expressive writing prompts. An anti-bias facilitator and expressive writing coach, Hall suggests spending 30 minutes responding to one of the questions she poses such as, “How did your parents or caregivers talk about skin colour? How did their beliefs and views shape you?” 

The goal of this exercise? To help the writer “uncover blocks [they] may have in hearing another person’s pain” so that they can “hear without getting dismissive or defensive.” Try it out, and stay tuned for more posts in this series! 

BPS for BLM: Exploring Our Own Racial Biases

Disclaimer

This site is for information only. It is not therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise, provide any clinical opinions. If you think you need immediate assistance, call your local emergency number.

 

For referral information about our services, please click here or see our contact page on our website.

BPS for BLM: Talking to Kids about Racism in the News

**This post is part of our series, Behavioral Psych Studio for Black Lives Matter (BPS for BLM), which aims to amplify Black voices on topics related to mental health and wellbeing. All links below will take you to Black-created content.**

By Brooke Schwartz, LMSW

Speaking with children about racist incidents in the news can seem like a daunting task to parents and caregivers. Over the last couple of months or years, you may have asked yourself questions such as: How much should I tell my child about racism? Does my child need to know what’s in the news? What if I say the wrong thing? How will they respond?

Talking to Kids about Racism in the NewsIn a video for the University of Pennsylvania’s Graduate School of Education, clinical psychologist Dr. Howard Stevenson addresses common questions parents, caregivers, and educators may have when it comes to talking to their children about racism in the news. The takeaway? According to Dr. Stevenson, “children need tools for how to feel and speak about these issues.” The way to facilitate this? In short, talk with kids about race.

BPS for BLM: Racism and Ableism

**This post is part of our series, Behavioral Psych Studio for Black Lives Matter (BPS for BLM), which aims to amplify Black voices on topics related to mental health and wellbeing. All links below will take you to Black-created content.**

By Brooke Schwartz, LMSW

Have you ever thought about how people with disabilities are portrayed in the media and pop culture? In her article for Elle Magazine titled My Joy Is My Freedom, author Keah Brown explains, “People don’t often think of people of color or of LGBTQ+ people when they think of us. Instead, they think of cis white male wheelchair users who hate themselves, because that is so often the way pop culture depicts us.”

Check out Brown’s article to learn more about what it means for her to live life unapologetically in her “Black and disabled body.”

Racism and Ableism

Disclaimer

This site is for information only. It is not therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise, provide any clinical opinions. If you think you need immediate assistance, call your local emergency number.

For referral information about our services, please click here or see our contact page on our website.

BPS for BLM: Racism, Police Brutality, and Pride

**This post is part of our series, Behavioral Psych Studio for Black Lives Matter (BPS for BLM), which aims to amplify Black voices on topics related to mental health and wellbeing. All links below will take you to Black-created content.** By Brooke Schwartz, LMSW

Did you know that “Black LGBTQ people are disproportionately victims of violence from both the police and from everybody else?” In a recent episode of the podcast Code Switch titled “They Don’t Say Our Names Enough,” host Brittany Luse discusses the intersection of race and LGBT rights, zeroing in on Storme DeLarverie, a Black butch female performer and LGBT advocate who’s said to have “thrown the first punch” at the Stonewall Uprising of 1969.

Tune in to learn more, and stay tuned for future blog posts in this series.

Racism, Police Brutality, and Pride

Disclaimer

This site is for information only. It is not therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise, provide any clinical opinions. If you think you need immediate assistance, call your local emergency number.

For referral information about our services, please click here or see our contact page on our website.

Behavioral Psych Studio for Black Lives Matter (BPS for BLM)

By Brooke Schwartz, LMSW

We at Behavioral Psych Studio are committed to dismantling white supremacy, the belief system — often unspoken and unacknowledged — that white people are rightfully the dominant group in society. In contributing to this effort, our silence is not an option. In our new series, Behavioral Psych Studio for Black Lives Matter (BPS for BLM), we will be highlighting and amplifying Black voices by sharing media covering a number of different topics, such as how to support Black peers and speaking to kids about race.

We acknowledge the privilege that comes with being white therapists and embrace the fact that we don’t have all the answers. We’re learning and listening alongside you.

Regardless of where you are on your antiracist journey — whether you are just beginning today or have been engaged for weeks, months, years, or a lifetime — we encourage you to check out Let's get to the root of racial injustice, a TEDx Talk by Megan Francis, Associate Professor at Harvard and the University of Washington and author of the award winning book, Civil Rights and the Making of the Modern American State.

Stay engaged, stay present, and stay tuned for more posts in this series.

Behavioral Psych Studio for Black Lives Matter

Disclaimer

This site is for information only. It is not therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise, provide any clinical opinions. If you think you need immediate assistance, call your local emergency number.

 

For referral information about our services, please click here or see our contact page on our website.

Surviving the Stay-At-Home Slump

By Brooke Schwartz, LMSW

Are the routines you put in place over the last couple of months becoming more and more difficult to follow? Do you have a front row seat to your motivation’s disappearing act? If so, it’s possible you’ve fallen into a stay-at-home slump. If you’re ready to help yourself find a way out, look no further — these tips will help free you from your funk:

Recognize black-and-white thinking.

Surviving the Stay-At-Home SlumpIf you’ve ever had a thought with the words “never,” “always,” or “every,” — for example, “Things will never turn out okay,” or “Every time things are going well for me, something bad always happens” — you’ve likely fallen into a black-and-white thinking trap. Thinking in extremes makes it that much more difficult to acknowledge that life is sometimes (and oftentimes) gray. Beyond this, you’ll also likely struggle to problem solve and move forward. When you notice yourself thinking in extremes, acknowledge that this is the case and reframe your thought so that they're less definitive. For example, “Things don’t feel okay right now, but I can’t be certain that will always be the case.”

Look for landmarks.

Whether you’re shocked at how quickly the weeks are going by or you feel like they’re dragging along, you’re not alone in feeling like staying home has significantly influenced the passage of time. Using dates as landmarks is a helpful way to stay mindful of time (rather than letting it pass you by) and to increase opportunities to look forward to the future. Keep in mind that it’s easy to fall into a pattern of looking for landmarks in a negative and unhealthy way — for example, with thoughts such as, “Wow, I’ve already lost 8 weeks to this pandemic,” or “My birthday next month is ruined.” Instead of making time the enemy, consider it your friend. Perhaps you’re determined to exercise daily from now until the first of the next month. Maybe you’ll treat yourself to take-out on Fridays. Or, what about allowing yourself one more week to sleep in before holding yourself accountable to waking up before 9AM?

Surviving the Stay-At-Home SlumpMull and move forward.

Speaking of time, how do you feel about the way you’ve been spending it? Chances are you’ve had thoughts like, “I can’t believe I haven’t moved my body for this long,” or “Why didn’t I try to be more productive?” Instead of blaming yourself for what you could have done differently, try nonjudgmentally mulling over what you did do and think about how you can change that behavior. For example, instead of telling yourself, “I just sat around doing nothing for the last few months,” make an accurate and nonjudgmental statement such as “I spend approximately 9 hours on the couch every day.” Ask yourself what you’d like to be doing differently (“Would my mood improve if I took a walk in the middle of the day?”) and, moving forward, what you need to do to make that happen (“Would it help if I set a reminder for 2PM?”).

Consider when you’re most vulnerable and plan ahead.

Everyone has a set of factors that make them more vulnerable to negative emotions. Some are crankier when they haven’t eaten, feel sadder when the sun goes down, or experience intense agitation when their neighbor plays loud music. Think about the situations that lead you to feel the worst and make a plan in advance to help you get through them. Could you set a reminder to have a snack around 3PM? Would it help to turn all the lights on right before sundown? How about putting headphones in at 10PM to drown out the sounds of noisy neighbors? Planning ahead is one way to make the negative emotions less intense — and possibly get rid of them altogether.

Tidy up before bed.

One study found that women who describe their homes as cluttered and full of unfinished projects show increased depressed mood throughout the day. You may find it easier to emerge from the stay-at-home slump if your space is tidy. After working, studying, or doing other daily tasks, clean up your workspace however possible. This might mean pushing in your desk chair, turning off the kitchen light, or exiting out of your email. The less cluttered your space — both physical and virtual — is before you go to bed, the more likely you are to wake up feeling ready to tackle the next day.

Surviving the Stay-At-Home SlumpMake meaning.

It’s believed that suffering through difficult situations can actually lead to positive growth. Take some time to think about how you might grow from the current circumstances. In other words, make lemonade out of life’s lemons. Take the lemons (for example, staying home, being isolated, or being out of work) and turn them into lemonade (increasing your sense of independence, finding new hobbies that bring you joy, or being more regularly in touch with family). The goal is to simultaneously acknowledge and validate the pain, and to participate in what life still has to offer. These two ingredients make up the recipe for that sweet lemonade!

Practice being in the moment.

It’s easy to get caught up thinking about what’s happened in the past and what will (or won’t) happen in the future. Try instead to stay with the present moment, noticing what you’re experiencing right now. Being in the present moment has been found over time to improve mood and relationships, reduce stress, boost working memory, and even help manage chronic pain. An easy way to be in the moment? Identify one way in which you are currently experiencing each of your five senses (touch, sight, hearing, smell, and taste). If you’re stuck on the couch for hours on end, notice what it feels like for your body to touch the couch. Run your hands along the fabric. Can you identify 5 distinct sounds you hear? How many red objects are within sight?

Frankly, the stay-at-home slump stinks. And it doesn’t have to last. We’re wishing you luck navigating these tough times and hoping these tips help!

Therapy in Quarantine? Your Teletherapy Questions, Answered

By Brooke Schwartz, LMSW

As time goes on and you settle into your new routine, you may be thinking about finding a therapist for yourself or your child. Do you have questions or feel confused about where to begin? Here are some common teletherapy questions, answered:

What is teletherapy, anyway?

Teletherapy — sometimes referred to as video therapy, virtual therapy, or e-therapy — is the online delivery of therapy services. It involves meeting with a therapist just as you would in-person, except over video (or sometimes by phone).

Why would I start teletherapy right now?

There are a few reasons that might lead you to start teletherapy:

  1. You’ve noticed new problems emerge. Staying at home brings with it a variety of new issues. Perhaps you’re experiencing a new pattern of overeating at night or are struggling to adjust to homeschooling your children. It’s entirely normal to be experiencing problems you may never have had to deal with until now. Teletherapy will help you manage these issues, and help you get from “surviving” to “thriving.”

  2. You’ve noticed existing problems worsen. Maybe you’ve always been an anxious person, but until now it’s felt like something you could manage on your own. Now, perhaps every day is filled with worries about what the future holds, whether your loved ones will get sick, and how you can be sure you’ve actually washed your hands long enough to get rid of the germs. The current circumstances may have exacerbated issues you were already experiencing — ones that you were potentially even managing on your own.

  3. You have more time on your hands to address problems that linger in the background. If you’re someone with more free time on your hands, you may be looking for new ways to keep yourself busy. For those who’ve said to themselves, “Sure, I’d go to therapy if I had the time for it,” now might be the time to explore your values and morals, or tackle that pesky phobia you’d rather do without.

  4. You’re isolated and looking for some extra support. Social distancing can be lonely, and the relationship between therapist and client is just that — a relationship. Starting therapy is a great way to build or expand your support network and reduce your sense of loneliness.

Therapy in Quarantine? Your Teletherapy Questions, AnsweredWhat’s the first teletherapy session like?

Just as with in-person therapy, you’ll most likely meet your therapist for the first time during what’s called an “intake session.” The purpose of this session is for your therapist to assess and understand your current symptoms (that is, what brings you to therapy), the history and triggers for those symptoms, and how they interfere, if at all, in your life. Given the current context, it’s likely that when you meet your therapist they’ll check in about how you currently spend most days, where you’re located, and who — if anyone — you’re with. By the end of the intake session, you and your therapist will discuss their treatment recommendation, including what kind of therapy you’ll be doing together and how frequently you’ll meet. You’ll also have the opportunity to ask your therapist any questions you may have.

Is teletherapy just video-chatting with my therapist?

The short answer? Sort of. The longer answer is that most therapists are using HIPAA compliant telemedicine platforms such as Zoom, doxy.me, or VSee to conduct teletherapy sessions so that your privacy is protected. HIPAA, the Health Insurance Portability and Accountability Act of 1996, is a federal law that ensures the protection of patient health information. For a variety of reasons, you and your therapist may decide to use a platform that is not HIPAA compliant, such as FaceTime. If this is the case, your therapist will explain to you the risks associated with choosing not to use a HIPAA compliant platform.

What if we have technical issues?

While undesirable, technical issues — such as having spotty WiFi, losing battery on your computer, or running into problems with the platform you use — may happen. You can help prevent technical issues on your end by checking to make sure that you’re on strong WiFi (or have access to a hotspot before you begin your session) and that your device is fully charged. When you first get started with your therapist, you’ll likely discuss a back-up plan in case you run into technical problems. The most common and reliable back-up plan is often to speak on the phone.

Therapy in Quarantine? Your Teletherapy Questions, AnsweredAre there any upsides to doing teletherapy?

Absolutely! For one, your therapist will see you in your own environment. So if you’re struggling with over-eating during quarantine, you might show your therapist how your kitchen is organized and problem-solve together how to make certain food items less accessible or tempting. For kids doing teletherapy, being on video can even strengthen their relationship with their therapist — children love showing off their rooms and favorite games. Staff therapist Carrie Covell says, “My favorite aspect of teletherapy is getting to meet people’s pets. Animal cameos even come in handy when teaching DBT skills such as Distract and Self-Soothe!”

If my in-person sessions have been covered by insurance in the past, will teletherapy services still be covered?

Many insurance companies that don't typically reimburse for telehealth therapy sessions are offering coverage during this time. Those with Medicare or Medicaid benefit from a “telehealth waiver” initiative, which allows clients to receive health services virtually. Many private insurance companies (including Aetna, Cigna, and BlueCross BlueShield) are following suit. Be sure to check with your insurance company about their updated policies regarding out-of-network reimbursement for telehealth claims. If your insurance company is denying you teletherapy coverage, you may consider filing an appeal.

How can I make the most out of my teletherapy sessions?

For one, set yourself up for your teletherapy session in a place where there are minimal distractions. This might mean going to a quiet part of your apartment or house away from others, turning your phone and computer on "do not disturb" mode, or making the video full-screen so that you’re not distracted by push notifications. If possible, choose a designated spot to use for teletherapy sessions so that you’re not trying to work out logistics (such as where to put your phone or computer) during the session. Use headphones if you’re worried about others in your home hearing your session — distance may not be possible in your environment, and using headphones will at least help prevent others from hearing your therapist speak to you.

Therapy in Quarantine? Your Teletherapy Questions, AnsweredWould I continue therapy once I go back to work (or school, etc.)?

Everyone is different! While many will want to continue with therapy in-person when the time comes, it’s possible that you don’t, particularly if you’re starting teletherapy for a problem that’s specific to being quarantined. If this is the case, and you and your therapist agree that continuing therapy isn’t necessary, you may decide together to stop. Keep in mind that the decision to stop or continue therapy doesn’t have to be one you make alone — your therapist is there to help support you in making this decision!

Teletherapy may seem daunting for those who have never been in therapy before, or even for those who are used to seeing their therapist in-person. Here's hoping these answers give you some clarity on the process.

 

If you’re interested in starting therapy at Behavioral Psych Studio, contact us by calling 917-497-2760 or emailing info@mediumseagreen-swallow-947514.hostingersite.com!

Disclaimer

 

This site is for information only. It is not therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise, provide any clinical opinions. If you think you need immediate assistance, call your local emergency number.

For referral information about our services, please click here or see our contact page on our website.

Helping Kids Cope with Coronavirus-Related Anxiety

By Brooke Schwartz, LMSW

In a previous blog, we discussed tips for managing your own coronavirus-related anxiety. Many people also have the task of helping their kids deal with a variety of difficult emotions right now. If you find yourself in this position, consider the following tips:

Helping Kids Cope with Coronavirus-Related AnxietyMaintain routines and have a schedule.

Knowing what’s coming next gives kids a sense of security and consistency. As much as possible, stick to routines that were in place before, such as bedtime and mealtime routines. Create daily or weekly schedules including both learning-related activities (e.g., remote learning or reading time) and relaxing activities (e.g., play time or movie night). Involve your child in creating the schedule to get them invested, and hang the schedule up somewhere where your child can see it.

Limit exposure to news.

While it can be important to stay up to date with the news, the language and images on the news and social media can be anxiety-inducing for both you and children. Consider turning off the TV during the day and adjusting your push notification settings so that you’re in control of when you and your child receive new information.

Share (basic) information and discuss what’s within their control.

It’s understandable that kids may have questions about coronavirus and how it’s affecting their lives. Keep your kids in the know by sharing age-appropriate factual information with them in as simple language as possible. In discussing the virus, direct the conversation to what your kids can do (for example, wash their hands for at least 20 seconds) to help them feel a sense of control. This illustration is one of many resources that aims to explain to kids what coronavirus is and how they can help keep themselves and loved ones safe.

Helping Kids Cope with Coronavirus-Related AnxietyResist the urge to excessively reassure…

While a healthy dose of reassurance is okay (think: “We’re going to get through this”), be careful not to excessively reassure your child. Excessive reassurance — such as, “You’ll definitely be able to go to camp this summer,” and “Nothing’s going to happen to any of us” — may lead to unrealistic expectations, and might make it harder for your child to work through their emotions if the worst case scenario does happen. Excessive reassurance may also be experienced by children as invalidating, meaning that it suggests the child shouldn’t be feeling whatever they’re feeling.

…by sticking to validation.

Validating simply means communicating that something makes sense. When kids receive validation from their caregivers they’re more likely to feel heard and understood, and learn that it’s okay for them to experience emotions.

Example of a validating statement: “I can see how worried you are. It can be really overwhelming to feel so worried.”

Example of an invalidating statement: “There’s no need to worry. You’ll be okay, I promise.”

Identify new opportunities.

Your child may be focused on all the things they can’t do right now. Help them identify things they can do as a result of the current situation. If your child is disappointed that the tennis season ended early, organize a table tennis competition at home. If your child was involved in community service efforts that are being put on hold, come up with ways to give back to health professionals or neighbors. Highlight other new opportunities your child will get to experience, such as having sleepovers in their sibling’s room or getting to see what their pet really does while they’re normally at school!

Model your own emotion regulation.

It’s okay to be emotional and vulnerable in front of kids — in fact, it can even be beneficial. When kids observe caregivers coping with difficult emotions, they learn what to do when their own show up. So if you’re feeling anxious, instead of trying to manage it behind closed doors, you may share with your child something like, “You know, I’ve been feeling really anxious today and I think it might be helpful to take a few deep breaths. I’m going to try that to see if I can feel a little calmer.” Then, when you notice your child attempting to regulate their own emotions, praise their efforts!

Help your child externalize anxiety.

One way to help kids manage their anxiety is by externalizing, which involves assigning the anxiety to a character or concrete image. Maybe anxiety shows up as a “worry monster” who’s always frazzled and is followed around by a raining cloud. Discuss what happens when the worry monster shows up and what tools your child could use to battle the monster when it does. Could your child imagine the monster tripping and falling? Could they say something back to the monster? Externalizing is a great way to teach kids to separate from their emotions and use problem-solving strategies when they arise.

Helping Kids Cope with Coronavirus-Related AnxietyDesignate worry time.

For children whose days seemed to be consumed by worrying, consider designating a few minutes of worry time per day. Choose a time, place, and length of time (for example, at 4PM in the living room for 10 minutes), but be sure not to schedule it too close to bedtime. Encourage your child to write down a few words to describe their worry thought on a piece of paper as they come up throughout the day (you may even turn this into an activity by designing a “worry box” with your child to put the worry thoughts in!). Every time your child writes down a worry thought, instruct them to refocus their attention to something happening in the present moment, for example by using any of their five senses. When the time comes, revisit the worry thoughts — but only for the designated amount of time!

Just like adults, kids may also be experiencing a spike in anxiety right now. Not only can trying out these tips help kids manage current worries — it may also lead to the development of lifelong emotion regulation skills!

Disclaimer

This site is for information only. It is not therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise, provide any clinical opinions. If you think you need immediate assistance, call your local emergency number.

 

For referral information about our services, please click here or see our contact page on our website.

Managing Coronavirus-Related Anxiety

By Brooke Schwartz, LMSW

You may be finding it difficult to avoid conversations about the coronavirus disease. It’s in the news, on social media, and a common topic of personal and professional conversations. While everyone responds differently to major global events and crises, it’s normal to experience an onset of anxiety or a spike in pre-existing symptoms.

While anxiety is occasionally motivating and allows us to get important tasks done, it sometimes rises to a level that interferes with daily life and may even feel paralyzing. If you’re looking for ways to manage your coronavirus-related anxiety, look no further!

Managing Coronavirus-Related AnxietyAcknowledge the anxiety.

Have you ever noticed that when you’re anxious you’re also crankier? Or perhaps when you’re anxious you’re slower to respond to texts? Anxiety looks different depending on the person and the context, which can make it challenging to realize that it’s shown up at all. The problem is that emotions (like anxiety) are difficult to address if we don’t know that they’re happening, or if we chalk them up to something else (like “just not feeling great”). Acknowledge that you’re feeling anxious without trying to suppress the anxiety or attach to it. Just take note that the emotion has shown up by telling yourself, “I notice that I’m feeling anxious right now.”

Validate yourself (and others).

Validating is, in short, communicating that something makes sense. Why do this? For one, because it feels good. It also makes problem-solving more possible and increases a sense of support. Here’s an example of a self-validating statement: “It makes sense that I’m anxious about my risk given that I have autoimmune issues.” Is your friend calling you in a panic? Validate them by saying, “I can see how fearful you are right now.”

Managing Coronavirus-Related AnxietyBe aware of anxiety’s tendency to generalize.

You might find that your coronavirus-related anxiety is expanding to anxiety about other areas of your life. Be mindful of what you’re feeling anxious about. If you become anxious while cooking dinner, check in with yourself by asking, “Am I anxious about cooking this just right, or is it that I’m feeling anxious after watching the news?” Experiencing persistent anxiety about coronavirus may make you more vulnerable to feeling anxious in other areas of your life — even areas you once found solace in!

Differentiate between problem-solving and anxious rumination.

As mentioned, anxiety can be motivating in that it moves us to problem-solve and get important tasks done. For example, anxiety about keeping your hands clean may motivate you to buy more soap when you run out. However, there’s a difference between effective and doable problem-solving (as in this example) and anxious rumination. Whereas problem-solving may alleviate some anxiety and generate a feeling of progress, anxious rumination often leaves us feeling worse. It involves catastrophizing, feeling overwhelmed and dreadful, getting stuck in “what-ifs,” seeking out reassurance, and believing everything needs to be solved right now. If you’re experiencing anxious rumination, transition into problem-solving mode by asking yourself, “What can I reasonably do right now to address this issue?” The answer may be going out to buy soap, or it might be turning on a movie to distract from the anxiety.

Take intentional breaks from the news and social media.

Imagine you’re at home preparing for a big presentation at work tomorrow and every single one of your hundreds of colleagues is texting you, “Don’t forget the presentation tomorrow. It better be good!” Constant reminders about our anxiety only serve to maintain it. When it comes to coronavirus-related anxiety, one solution is decreasing our exposure to reminders about it. Schedule time to turn the TV off, remove push notifications for the news on your phone, and even designate electronic-free times during the day. When you do look at the news and social media, make sure you’re looking at reputable sources that you expect will provide you with accurate information.

Managing Coronavirus-Related AnxietyWork in positives and purpose.

It can be much easier to cope with negative events and emotions when they’re balanced with positive experiences. Read the long book you’ve never gotten around to. Take up calligraphy. Do a large puzzle. If you’re cooking dinner, make a plate for your elderly neighbor. Mail a letter to a family member across the country to give them an unexpected surprise. Do something that makes you feel happy and purposeful to combat feelings of anxiety and helplessness.

Create a schedule or routine for yourself.

Many people experience anxiety when their regular schedule or routine is disrupted. If you’re working or studying from home, create a schedule or routine that fits your current situation. Wake up and go to sleep at consistent times. Get dressed in the morning even if you’re not planning to go outside. Designate 11AM-11:30AM as “vacuum time.” Take care of your body by eating regular and healthy meals. Find creative ways to move your body, such as marching in place while watching TV or dancing to music while you clean. Continue to do the things you need to do for work, school, or your personal wellbeing. Procrastinating — as relieving as it may feel in the moment — only serves to fuel anxiety.

Connect with people.

Find ways of maintaining your social networks to keep a sense of normalcy and connectedness. FaceTime with friends, even if they’re just down the street.

Managing Coronavirus-Related AnxietyContinue with existing mental health treatment, if possible.

Check with your provider about your options for continuing treatment during this time. Many therapists will offer teletherapy (therapy via video or phone). Consider reaching out to your insurance company to see if they will reimburse for teletherapy services. If they haven’t in the past, it may be worth asking if they are making exceptions given the current circumstances.

 

Here’s to hoping you feel more confident in managing your anxiety as you navigate the current circumstances!

Disclaimer

This site is for information only. It is not therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise, provide any clinical opinions. If you think you need immediate assistance, call your local emergency number.

For referral information about our services, please click here or see our contact page on our website.

There’s More to Anger Than Meets the Eye

By Brooke Schwartz, LMSW

Think about the last time you were angry — like, really angry. You might be thinking of the time you waited at a coffee shop for someone who never showed, when you arrived at the airport only to learn that your flight was cancelled, or when someone cut you off on the road and almost caused a car crash.

Experiencing anger is a natural part of being human. It’s a universal emotion, one that shows up frequently and at different levels of intensity. So what if you found out that there’s more to anger than meets the eye?

There’s More to Anger Than Meets the EyeImagine you’re in the situation described above — you’re sitting at a coffee shop on a Monday afternoon, hoping no one at work realizes you snuck out a few hours early. Your best friend arranged for you to meet with her colleague, a top executive at their company, for coffee to discuss a position that just opened up which you happen to be perfectly qualified for. You tell yourself that leaving work early is worth the risk — after all, you’re miserable in your current job. You can hardly wait!

It’s ten minutes past the hour and you think they must be running behind. But as ten minutes turn into fifteen (and then twenty and thirty), you become frustrated. You ask yourself, “What kind of person doesn’t show to a meeting without sending an email first?” Your jaw clenches. You think, “This is a sign from the universe that I’m destined to be unhappy.” Your fists tighten. You are angry.

But that’s probably not all. What many don’t know about anger is that it’s often experienced in response to other emotions.

There’s More to Anger Than Meets the EyeAll emotions can be thought of as primary or secondary. Whereas primary emotions are our direct reactions to a situation, secondary emotions are our responses to those reactions.

Primary emotions are what you first feel when you encounter a situation or event. The primary emotions that may have shown up in the above situation may include:

Secondary emotions are what you feel about that initial emotional response (or responses). They may involve judgments or interpretations that go beyond the actual facts of the situation, and they can be quick to show up, making it difficult to identify what’s actually underneath them. Examples of secondary emotions that could mask underlying emotions in this situation may include:

...at yourself for getting your hopes up about the job

…at the world for never cutting you a break

…at the other person for not showing up

There’s More to Anger Than Meets the EyeWhy do secondary emotions show up at all? Anger, in particular, may mask an underlying emotion because…

The problem with focusing only on secondary emotions like anger — and not identifying or paying attention to primary emotions, is that they mask your underlying — true emotions which tell you valuable information about what your actual needs are. If you can’t identify and describe your true emotions, you’ll have difficulty changing them and they might linger longer than they would if you addressed them head-on.

 

Stay tuned for our next blog where we’ll discuss how to figure out whether anger is a primary or secondary emotion, and what to do about it when it shows up!

Disclaimer

This site is for information only. It is not therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise, provide any clinical opinions. If you think you need immediate assistance, call your local emergency number.

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