{"id":24933,"date":"2020-05-26T10:54:42","date_gmt":"2020-05-26T14:54:42","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=24933"},"modified":"2020-06-15T10:10:16","modified_gmt":"2020-06-15T14:10:16","slug":"mental-health-experts-coronavirus-advice","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/mental-health-experts-coronavirus-advice\/","title":{"rendered":"Self-Care Practices Helping Mental Health Experts Cope Through The Coronavirus Pandemic"},"content":{"rendered":"

Depending on which state you live in, you’re either still sheltering in place or slowly making the transition back to everyday life<\/a>. But regardless of which coronavirus pandemic “phase” you’re in, there’s a whole lot that doesn’t feel normal\u2014and probably won’t for a while.\u00a0<\/span><\/p>\n

A<\/span>dapting to the new realities of daily life during these turbulent times has put the topic of mental health front and center\u2014and no one knows that better than the counselors and therapists dedicated to supporting others\u2019 emotional well-being<\/a>.<\/span><\/p>\n

\u201cI am in awe of the strength of the human spirit that is navigating the uncharted territory of the coronavirus pandemic,\u201d says holistic counselor and therapist Maja Nuoffer<\/span><\/a>, L.M.F.T. <\/span><\/p>\n

Sara Makin, M.S.Ed., N.C.C., L.P.C., founder of Makin Wellness<\/span><\/a>, says she’s inspired by her work because “I think our clients need us now more than ever.\u201d<\/span><\/p>\n

She’s right in her assertion: Last month, calls to the U.S. helpline for people experiencing emotional distress jumped nearly 900 percent compared to the same time last year.<\/span><\/p>\n

And don’t forget, mental health experts are just as human as the rest of us. \u201cAlthough deeply grateful to offer my clients a space in which they may share their experiences and I can help them unburden the weight of the current state of the world, I find myself carrying a heavier load,\u201d says Nuoffer.<\/span><\/p>\n

So how do the people we go to for sanity checks keep their own sanity in check? Here, they share the coping mechanisms and self-care practices<\/a> that have helped them stay well throughout the pandemic.<\/span><\/p>\n

<\/b>1. A Gentler Morning Routine<\/b><\/span><\/h2>\n

\u201cI\u2019ve learned to set my alarm using a \u2018slow rise\u2019 tone, which softly wakes me up from my sleep, instead of a traditional, jarring alarm that ignites a mini-panic attack,\u201d says Nuoffer. Then, after she\u2019s eased into a state of wakefulness, she spends a minute or two doing some gentle stretching in bed before opening up her shutters and greeting the day. <\/span><\/p>\n

Consider how you can ease into your morning slowly, and try to carve out a few minutes for yourself before starting your to-do list. (We love this 11-minute morning yoga practice from Yoga with Adriene<\/span><\/a> on YouTube.)<\/span><\/p>\n

<\/b>2. Meditation<\/b><\/span><\/h2>\n

Many mental health experts identify meditation<\/a> as an excellent way to stay grounded\u2014and for good reason. \u201cMeditation has been clinically proven to reduce stress and anxiety and promote relaxation,\u201d says Makin. “It has also been shown to increase resilience to stress.\u201d (FYI: It\u2019s good for sleep<\/span><\/a>, too.)<\/span><\/p>\n

\u201cA meditation practice can be done at any point in the day, but I\u2019ve found it to be most helpful in the morning,\u201d says Makin. She typically meditates by focusing on her breath for 2-to-10 minutes. You can also include a simple mantra like \u201cBe\u201d as you inhale and \u201cCalm\u201d as you exhale.<\/span><\/p>\n

Read More: I Tried Meditating Every Day For A Week\u2014<\/span>Here’s What Happened<\/a><\/strong><\/p>\n

If you need some guidance, t<\/span>ry an app like Headspace<\/span><\/a>, which recently made its Headspace Plus membership free for all unemployed Americans for one year. (It also unlocked free premium memberships for teachers and healthcare workers.)<\/span><\/p>\n

<\/b>3. Writing Down Anxieties<\/b><\/span><\/h2>\n

\u201cJust as talking about the thoughts in your head can be a release, so can writing them down,\u201d suggests Dr. Grand McDonald, PsyD, of Clarity Clinic<\/span><\/a> in Chicago. \u201cMany therapists utilize journaling to express their anxieties or worries related to the future. It provides a space to reflect and process their concerns.\u201d<\/span><\/p>\n

When you feel anxiety come on, s<\/span>et a timer for five minutes and write down a list of everything on your mind. Once you\u2019ve jotted down your worries, either close your journal or tear up the page for a cathartic release, McDonald says.\u00a0<\/span><\/p>\n

<\/b>4. Gratitude Lists<\/b><\/span><\/h2>\n

Every night, Nicole Arzt, L.M.F.T., a Southern California-based therapist and content contributor for Invigor Medical<\/span><\/a>, spends 60 seconds writing down the three best parts of her day. \u201cIt doesn’t matter how big these things are,\u201d she says. \u201cThe other night, I wrote down how delicious my<\/span>\u00a0cup of coffee tasted.\u201d <\/span><\/p>\n

This practice helps even seemingly little things feel like major wins. You\u2019ll be surprised at how much appreciation you feel for that successful round of gin rummy with your dad or the discovery of a nearby park. Sometimes, the best part of your day might be the fact that the dishwasher worked\u2014and that\u2019s okay, too.<\/span><\/p>\n

\u201cResearch continues to highlight the perks associated with gratitude,\u201d says Arzt. \u201cIdentifying my gratitude always helps me feel more grounded and optimistic. It also helps me remember that there are so many good parts of my life that deserve recognition.\u201d<\/span><\/p>\n

<\/b>5. Lighting Candles<\/b><\/span><\/h2>\n

\u201cEvery day I light candles that smell pleasant to me,\u201d says Nikki Winchester, Psy.D, owner of the Cincinnati Center for DBT<\/span><\/a>. “I burn candles all day while I work from home and at night while I’m relaxing. I am very soothed by pleasant smells, so burning candles helps make life more pleasant right now.\u201d<\/span><\/p>\n

Making your home environment feel more Zen with candles can help you feel calmer, she says. If nothing else, it’ll keep the smell of the kitchen from distracting you from your workflow.<\/span><\/p>\n

If you don\u2019t love candles, aromatherapy diffusers<\/a> are also a nice option. Lavender essential oil<\/a>, for example, is known for promoting relaxation\u2014and may be a particularly helpful scent to use when things feel unmanageable at home.<\/span><\/p>\n

Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em>n our Facebook community,\u00a0Eating Healthy<\/a>, today!<\/strong><\/em><\/span><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"

Depending on which state you live in, you’re either still sheltering in place or slowly making the transition back to everyday life. But regardless of which coronavirus pandemic “phase” you’re in, there’s a whole lot that doesn’t feel normal\u2014and probably won’t for a while.\u00a0 Adapting to the new realities of daily life during these turbulentRead More Self-Care Practices Helping Mental Health Experts Cope Through The Coronavirus Pandemic<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":24935,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-24933","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"acf":[],"yoast_head":"\nSelf-Care Practices Helping Mental Health Experts Cope Through The Coronavirus Pandemic<\/title>\n<meta name=\"description\" content=\"The impact of the coronavirus pandemic has affected everyone. 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