It’s Okay Not to Be Okay; How to Overcome When You’re Feeling Overwhelmed

by Melody Wright, LMFT

2021 has presented us with many challenges at an individual, national, and global level. These challenges have created higher levels of stress in us and those around us. Many people have reported feeling high levels of stress due to being affected by Covid, being impacted by the racial and political tension within our country, and being exposed to higher rates of crime. These stressors may have also led to feelings of fear, frustration, anger, and overall feeling inundated by what is going on in the world around us. No matter what challenges or stressors you’ve faced this last year, we want to reassure you that it is okay not to be okay. 

As you look back at the events that took place over this last year, it is important to notice how these events have impacted your physical, emotional, and mental health. When we give ourselves permission to acknowledge that we are not okay or that something does not feel right, we can start the journey of healing by identifying the parts in us that need some extra care and attention. You may also find comfort in knowing that there are many others at this moment that are feeling the same way you are. It may also help you to know that there are strategies to help you cope when you are feeling overstressed or overwhelmed. 

At this point in time, you may be feeling like things are not going the way you hoped they would or that they are not getting better as fast as you’d hoped. That’s okay.

While it may not feel like things are going well for you right now, there are strategies you can implement today to help you feel a little less overwhelmed and more hopeful about current events: 

• Eat, sleep, repeat. This sounds easy in theory, but many people sacrifice sleep and regular meals when they feel stressed or overwhelmed. Ironically, not eating or sleeping well will contribute to higher stress levels or irritability. Getting enough sleep and eating well will help you with your focus and overall mood. 

• Pick-up or restart your old hobbies. It is important to make time for activities that create moments of fun and relaxation. If it’s been a while since your last nature hike, or you have been meaning to read a new book, adding just a few minutes to your day for a hobby can help give you some much needed me-time for things that make you happy. 

• Create a to-do list. If you’re feeling overwhelmed with tasks and work well with visual reminders, putting together a to-do list may help you organize your thoughts. You may find yourself feeling a bit more at ease once you can visualize all the things that need to be done. The physical act of getting the thoughts out of your mind and onto paper may also provide a sense of relief. Bonus points to you if you list items in order of priority so you can clearly identify what needs to get done first. 

• Tidy up. The last thing you want to do sometimes is add another item to your to-do list. With that said, cleaning can help give you a break from your overwhelming thoughts AND help you declutter your physical space. The decluttering of your physical space can help you feel mentally decluttered as well. 

Whether you’re going through a difficult time in your life or are feeling emotionally exhausted due to this year’s events, know that you are among many who are experiencing and feeling the same things you are. You may not be okay right now, but you will be. Being able to feel okay again sometimes means tapping into your support system. Your support system can help give you an outside perspective or coping strategies based on your current life circumstances.

Remember that a therapist can be part of that much-needed support system. For more information, reach out to us on getting connected to a member of our team. 

Also, if you’re needing some additional support we have an online Grief and Loss Workshop this December. Click here to learn more.

How Your Relationship May Change Post-Pandemic

by Melody Wright, LMFT

The COVID-19 pandemic brought major changes to every area of our lives, including our romantic relationships. From new couples quarantining together to married couples coworking from home, many relationships faced momentous challenges that brought partners closer together (or pulled them apart).

As we adjust to the "new normal" post-pandemic, we can expect our relationships to further grow, shift, and evolve in novel ways. For example, we may find that our relationship has become stronger as a result of surviving a pandemic together, or that quarantining together strained our connections with our partners.

It's important to normalize all of these changes to our post-pandemic relationships. After all, the COVID-19 pandemic inflicted unprecedented trauma on a global scale, and such a dramatic experience is bound to change the way we relate to ourselves and others. Whatever you and your partner are going through, you are not alone. 

Most, if not all, romantic relationships have continued to evolve after the pandemic. Here are some of the most common changes relationships are facing post-pandemic, and how you and your partner can navigate them to bring about the best possible outcome for both individuals.

Your relationship may become stronger.

Many committed relationships, including married couples, benefited from increased time at home with their partners during the pandemic. According to survey data, 58% of couples said that the pandemic increased their appreciation for their partners, and nearly half of people in long-term relationships reported that the pandemic deepened their commitment to their partners. As a result, many couples are feeling stronger than ever after the COVID-19 pandemic. In fact, 2019 saw a 50-year low in the national divorce rate. 

The likelihood that a couple would report a stronger relationship post-pandemic appears to be tied to the quality of the relationship prior to the pandemic. In other words, strong relationships only became stronger during quarantine, while weaker relationships may have experienced more stress or conflict. Undoubtedly, many couples navigated new challenges due to the COVID-19 pandemic, such as working from home, childcare demands, and less time apart. However, the good news is that couples who were able to effectively cope with these stressors may emerge from the pandemic with a deeper appreciation for and stronger connection to their partners.

You may spend less time with your partner.

Couples who quarantined together during the pandemic became used to spending every waking moment with their significant others. The pandemic accelerated typical relationship timelines by forcing many couples to cohabitate earlier than they may have done otherwise. Couples in the early stages of relationships may have spent more time together than most people in new partnerships, while individuals in long-term relationships or marriages may have seen more of each other than they had in a while!

In some ways, the return to some semblance of "normalcy" after the pandemic may actually improve your relationship with your partner. It is certainly possible for couples to spend too much time together. The pandemic may have encouraged you to rely on your partner for multiple types of emotional nourishment, rather than seeking support from external sources like activities, friends, and family members. Going back to work and hobbies, and spending more time with other people, gives you time to miss your partner, while also taking away some of the pressure on your partner to uplift you emotionally.

In other ways, spending more time away from home may strain your relationship with your partner as you navigate increased commitments outside the house. For example, challenges regarding division of labor may emerge as you and your partner return to your regular routines. Couples with children or pets may have gotten used to dividing responsibilities in a certain way throughout the pandemic. However, as caretakers return to work, there may be disagreements about how to manage these responsibilities moving forward, with the increased demands inflicted by the return to work and other outside activities.

Your relationship may end -- and that's okay.

Not every relationship is destined to survive the post-pandemic landscape, and that's okay. Whatever your relationship experience after the COVID-19 pandemic, you are deserving of comfort and validation. If you are working through a breakup after the pandemic, you are not alone in your experience. There are many reasons why a relationship may crumble in the aftermath of quarantine, but most indicate that there were interpersonal issues originating before the pandemic that were simply revealed in the heat of the moment. 

In some cases, quarantining with a partner during the pandemic may have prolonged the shelf life of an unhealthy or unstable relationship. Other times, the pandemic may have unveiled deep-seated conflicts or differences in values that rendered the relationship unsustainable in the long-term. Whatever the reason for your separation, it's normal to experience a wide range of emotions as you come to terms with the end of any relationship, including those that may have ended due to the COVID-19 pandemic.

The silver lining in this situation is that experiencing the end of a significant relationship due to COVID-19 may change your perspective on dating in the future. According to research conducted by the dating app Hinge, many young people are approaching relationships and dating differently in the post-COVID world. Over ⅔ of Hinge users report that they are being more mindful of what kind of partner they are looking for in the long-term, and more than half say they are now looking for a serious, long-term relationship. While this may not make you feel better about the end of your relationship, it may help to know that the experience of dating during a pandemic has helped many people reflect on the quality of their relationships and make connections that are more meaningful and fulfilling to them.

References:

1. https://media.deseret.com/media/misc/pdf/afs/2020-AFS-Final-Report.pdf?_ga=2.133039110.944703945.1610115812-1901370271.1610115803,

2. https://ifstudies.org/blog/number-1-in-2020-the-us-divorce-rate-has-hit-a-50-year-low

3. https://pubmed.ncbi.nlm.nih.gov/33151125/

4. https://www.purewow.com/wellness/intentional-dating

5 Tips for Navigating Pandemic-Related Stress

by Melody Wright, LMFT

Now that the one-year anniversary of the COVID-19 lockdown has come and gone, many of us are reflecting on the ways our lives have changed as a result of the pandemic. Some of those changes may be positive, such as spending more time on hobbies while we're at home. However, many of them may be the result of pandemic-related stress that we're still navigating, more than 365 days later. Our children's schools may not have reopened, so we may still be watching them, or we may still be adjusting to working from home.

And, with the vaccine becoming more widely available, many of us are facing renewed anxiety around COVID-19. There are dozens of questions on our minds: when will we be able to get vaccinated? When will we be able to stop wearing a mask? Will we be able to go on our summer vacation? In other words, just because there is hope on the horizon does not mean that pandemic-related stress is going to disappear overnight. We still need to develop healthy ways to cope with the aftermath of the COVID-19 pandemic.

These five essential tips will help you navigate pandemic-related stress in a proactive way. Strengthening your coping skills will not only serve you during the pandemic, but it will continue to improve your stress management in your everyday life.

1. Take a break from the news.

As critical as it is to stay informed, you should limit the amount of time you spend consuming news about the pandemic. Information about social distancing and vaccine scheduling matters, but it can also be incredibly disheartening when it is all we are hearing about. It's important to take time away from the news to engage in conversation about ordinary life: people we know, things we enjoy, and all the things we would talk about under "normal" circumstances! ("News" includes social media, too.)

2. Connect with loved ones.

Many of us have been isolated for some time due to the coronavirus pandemic, leaving us feeling down in the dumps. Maintaining strong social connections is essential to our mental health. Luckily, thanks to modern technology, we can still connect with friends and family from a safe distance. Scheduling virtual lunch or dinner dates, or simply picking up the phone to call a friend, can make a huge difference in helping you feel less lonely during the pandemic.

3. Follow your daily routine.

When working from home, or otherwise experiencing interruptions in your daily routine, it's easy to start the day off on the wrong foot. It may be tempting to wear pajamas to work all day (who would ever know?) or order takeout every day for dinner instead of cooking. However, keeping up with as much of your regular routine as possible can help you restore some sense of normalcy to your life. You can't control when the country reopens, but you can decide to get dressed in the morning as if you were going to the office or to meal plan the same way you would if the kids were going to school.

4. Incorporate light physical activity.

Exercise releases endorphins that boost our mood and relieve stress. The thought of going to the gym or for an hour-long run during a global pandemic may feel overwhelming, but exercise doesn't have to be structured. Your daily "workout" might include walking the dog, jumping on the trampoline with your kids, or even cleaning the house. Even simply standing up every 30 minutes while working from home can benefit your health. The key is to find easy activities you love to do that don't feel like work! 

5. Speak to your employer.

Lots of workers, especially healthcare workers and essential workers, are feeling the effects of pandemic-related stress in the office, and many employers have set up infrastructures to help employees cope. If working from home with kids or working long shifts in an essential workplace is becoming overwhelming, speak to your employer to see if there are wellness supports in place to help make things easier. You might even be able to move your shifts around or get more flexibility with time off to take care of the kids and other responsibilities at home, alleviating some of the stress of the pandemic.

How to Cope with Holiday Family Gatherings During COVID

by Melody Wright, LMFT

The holidays are a time ripe for family gatherings. While those gatherings may look different this year, getting together with family members can present challenges no matter what. 
As much as we appreciate getting to spend time with our loved ones, the holidays often mean spending time with some difficult relatives. This year especially, it could mean spending time with people who don't take the COVID-19 pandemic seriously.

Preparing in advance for the challenges and disappointments you may face during the holidays can help you better cope with this hectic time of year. Here is some advice to keep in mind as you navigate the 2020 holiday season with your family.

How to Handle Difficult Relatives

We all have relatives we would rather avoid whenever possible. Our relationships with some relatives can range from uncomfortable to toxic. Regardless of why you prefer to stay away from a certain relative, the holidays can make it challenging or even impossible to sever contact with that person. That being said, there are still steps you can take to protect your mental health and minimize discomfort during the holiday season.

Set Firm Boundaries

As much as we would love to give people the benefit of the doubt, chances are that your relative is going to behave exactly as you expect them to. You may not be able to change their behavior, but you can at least prepare for how you're going to respond to it. 

The key to setting firm but fair boundaries is to lay down clear ground rules in advance. You may not feel comfortable talking to your relative about their behavior, but you can make it clear to other guests whom you do trust that you would prefer not to discuss a certain topic or have a physical boundary violated. This way, your other family members can back you up when you assert your boundaries.

Asserting your boundaries does not need to mean sparking a conflict. You might be worried about standing up for yourself for fear it will ruin the holidays with an argument -- but oftentimes, saying something as simple as "I'd rather not talk about that right now" or changing the subject is enough for most people to get the hint.

Accept What You Can't Control

As we mentioned before, you can't change your family member's inappropriate behavior. It can be difficult, saddening, or even enraging to confront the idea that your family member may never change. After all, we would all rather have a positive relationship with our relatives whenever possible. 

However, spending time wishing that you had a different relationship with your relatives, or that their behavior was different, does little to actually change the situation. Instead, it's better to focus on the parts of your interactions that you can control. 

You cannot necessarily stop your relative from asking uncomfortable questions or infringing upon your personal boundaries, but you can at least plan for how you will respond to it. While their behavior is not within your control, your reaction to it always is.

Excuse Yourself As Needed

Frequently, it's easier said than done to navigate a difficult family relationship with patience and grace. You are only human, and you cannot blame yourself for becoming angry, uncomfortable, or embarrassed in light of your relative's behavior toward you. What you can do is create an exit strategy in case of an emergency. 

You may be concerned about sparking conflict or losing control of your temper in the event your emotions become overwhelming. If you feel yourself starting to get caught up in uncomfortable emotions, plan to excuse yourself from the conversation -- or even the gathering as a whole. Feigning the need for a bathroom break, or heading to the table for seconds, is a polite but effective way to excuse yourself from an unpleasant family interaction. 

That being said, it may not always be possible to physically leave the presence of your relative, such as during a virtual gathering. In that case, consider mentally excusing yourself for a break: take five deep breaths before returning to the conversation feeling calmer and more collected.

When Guests Won't Follow COVID-19 Rules

This year, the holidays present a unique challenge. Most of the time, dealing with relatives we disagree with can lead to awkward silence or uncomfortable conversations. However, in light of COVID-19, being around relatives who do not take the pandemic seriously could put your health and safety at serious risk. You may find yourself facing difficult decisions as you weigh the pros and cons of getting together with certain family members during the holidays. If you expect that the changes due to COVID-19 will disappoint or anger a particular relative, here's what you can do in advance to cope with the situation at hand. 

Move Your Holiday Gathering Online

Getting together with family over the holidays presents a number of causes for concern. For one thing, there is the question of what precautions to take: will your family be willing to hold their celebrations outdoors, forego certain traditions, or wear masks throughout the festivities? You may also be concerned about the safety of your elderly and immunocompromised relatives, and whether it is worth compromising their health to see them in person during the holidays.

Whatever you and your family decide, it's more than likely that at least one member of your family will disagree over what precautions to take or how careful you should be during the holiday season. Regardless of that person's feelings on the matter, however, it is not worth compromising everyone else's health and safety to accommodate their difference in beliefs.

The safest decision is to hold your holiday celebrations online rather than in-person. While some relatives will undoubtedly disagree with your choice, virtual holiday gatherings eliminate the need for concern over what precautions to take when meeting in person. This way, everyone can stay safe and protect their health -- even if others in the family choose not to wear masks.

Avoid a Debate

Unfortunately, wearing a mask or protecting yourself from COVID-19 has become a political issue, when it should be a health and safety issue. That being said, there's not much we can do about it, other than to accept the situation for what it is. 

When it comes to spending time with loved ones over the holidays, that means acknowledging that someone's opinion on the pandemic cannot be easily swayed. Trying to change your relative's mind about COVID-19 will almost never succeed, but it will almost always spark a debate. Conflict over political issues gets in the way of having a holly jolly holiday season and may upset or disappoint other relatives.

Ultimately, what matters isn't that everyone in your family believes COVID-19 is serious or not, or whether or not they listen to scientists or doctors. Even if you think the right answer is obvious, other people's minds are not so easily changed. The most important thing is that you and your family stay safe. Regardless of whether your relative understands your reasoning or believes in the safety guidelines, you can still be firm with your boundaries to keep yourself and your other family members happy and healthy.

Accept Inevitable Disappointment

If you struggle with people-pleasing, the idea of letting down your relatives this holiday season is probably stressful at best. Nobody wants to disappoint the people they care about -- but when pleasing everyone could come at the expense of another person's health, it isn't worth trying to placate your entire family.

As much as it can hurt to know we are upsetting someone we love, it's important to acknowledge and accept the fact that at least one person will most likely disagree with your decisions. At a time like this, you cannot stave off everyone's disappointment without putting your health and safety at risk. 

Most importantly, you cannot change their emotions through sheer force of will. Some disappointment is inevitable when it comes to canceling beloved holiday traditions or foregoing an in-person celebration -- chances are, you're feeling it, too. Without compromising your boundaries, which you are in no way obligated to do, the most you can do for your loved ones is apologize and commiserate about your shared disappointment.

Regardless of your plans this holiday season or your relationships with your family members, navigating holiday family gatherings in such a challenging time can lead to stress, anxiety, and depression. Should you find yourself in need of additional support this winter, Life by Design Therapy's expert providers are here for you. Contact us today to schedule a free phone consultation and learn if therapy may be helpful to you this holiday season.

Coronavirus Holiday Tips for Celebrating Safely

by Melody Wright, LMFT

Life by Design Therapy wishes all of our clients a happy Thanksgiving and a very merry holiday season! As we approach a long string of winter holidays, COVID-19 is on everyone's minds. The holidays offer an important opportunity to reconnect with family and friends, which we could all use right now given the stress of current events -- but many of us are wondering if it is feasible or even safe to plan a holiday celebration during a global pandemic.

While this year's celebrations may need to look different, we believe it is vital to embrace the holidays as best as we can. After all, the holidays offer opportunities for slowing down, connecting with loved ones, and nourishing our minds, bodies, and spirits with food and festivities -- all of which can contribute positively to our mental health. With that in mind, here are our best tips for celebrating the holidays safely despite the coronavirus pandemic.

Important Guidelines for Celebrating the Holidays

The Centers for Disease Control and Prevention (CDC) has issued a set of guidelines for celebrating the holidays safely. To do our part toward slowing the spread of the coronavirus, we should all implement these measures into our holiday celebrations to the best of our ability. Currently, the CDC's guidelines include:

• Celebrating with members of your immediate household or holding a virtual celebration

• Avoid traveling for the holidays as much as possible

• Consider gathering outdoors, as the risk of spread is lower than indoors

• Practice safety measures like hand-washing and mask-wearing at holiday events

• Limit alcohol consumption, which impairs our judgment, making it harder to stick to safety regulations and social distancing

• Do not attend holiday celebrations if you have tested positive for or have symptoms of COVID-19

Here in California, where Life by Design Therapy is located, there is a limited stay-at-home order in effect for certain counties. People who live in high-spread areas are advised to stop all non-essential work and activities and stay home between 10 am and 5 pm. It's unclear how long this order will last or how it might impact your holiday celebrations. You may want to plan a virtual gathering in the event that in-person celebrations are no longer possible.

California has also prohibited all gatherings where more than three households are present until further notice. This means that you can gather with your immediate household and two other households. (College students and family members who don't live with you should be considered members of separate households.) These rules apply to both indoor and outdoor gatherings.

Tips for Celebrating Safely with Loved Ones

Celebrating the holidays during a pandemic does not need to mean isolating yourself from your loved ones or letting go of important traditions. You can still celebrate the holidays safely despite the COVID-19 pandemic. Here are some tips for making the most of your holiday celebrations during this unconventional year:

• Plan virtual celebrations. The safest way to celebrate during the COVID-19 pandemic is online. Best of all, celebrating online means you do not need to leave vulnerable relatives, such as the sick and elderly, out of your celebrations. Zoom, Skype, and FaceTime are great options for connecting with loved ones from the safety of your home.

• Take advantage of modern technology. These days, phone calls and video chat are just the beginning of ways to connect with your loved ones online. Nowadays, there are multiplayer games that can be played by family members across the country and browser extensions for holding synchronized movie nights from afar. Look into what technology is available to make your celebrations more creative.

• Watch movies or television. Normally, the holidays offer an opportunity to get away from the screens -- but watching a favorite holiday movie or the Thanksgiving Day parade on TV is a safe, socially distanced way to enjoy holiday celebrations from afar. Virtual traditions like these are some of the only ones that won't need to change to accommodate the pandemic, so embrace them! 

• Practice gratitude. Thanksgiving and the rest of the winter holidays are a wonderful time to express appreciation for all we have. It can be challenging to feel grateful when it feels like so much has been lost to the pandemic, but the holidays offer an important reminder of all of our blessings. Acknowledging and honoring all the things you have to be grateful for can even boost your mood and improve your overall sense of well-being. 

• Send snail-mail. These days, getting snail-mail is a bit of a novelty. Sending a holiday card is a socially distanced way to let your loved ones know you are thinking of them, especially for elderly relatives who may not feel comfortable using modern technology. Kids may even enjoy crafting their own holiday cards as a way to keep busy on their holiday break.

• Embrace gift-giving. Giving gifts is a time-honored holiday tradition. Right now, sending a gift is one of the safest ways to show a loved one you care about them and are thinking of them during the holidays. For many people, receiving a gift helps them feel appreciated and loved, even if it is small or inexpensive.

• Reach out for support. This time of year, it is normal to experience increased stress or the "holiday blues." It's even more normal to feel this way during a global pandemic that has completely upended the ways we celebrate the holidays with family and friends. Know that there is nothing wrong with needing a bit of extra support as we approach this challenging season. Keep in touch with your support systems in a safe way, and don't be afraid to reach out to a Life by Design Therapy provider if you need professional support to help you through the holidays.

Ways to Embrace the Holidays During the Pandemic

by Melody Wright, LMFT

The holiday season is rapidly approaching -- and with the change in seasons, so is the possibility of another wave of COVID-19 cases striking our nation. 

When watching the news, it can be easy to get discouraged by the plans we'll have to cancel and the traditions we won't get to experience. But the presence of a global pandemic does not mean the holidays are cancelled.

This year's celebrations might look different, but we can still enjoy the holidays with family and friends in safe, socially distanced ways. Here's how to navigate the holidays, logistically and emotionally, during the COVID-19 pandemic.

Coping with Change

Whatever your usual holiday traditions, there is a very real chance that your plans may need to change in light of the COVID-19 pandemic. These changes can be challenging in terms of planning, but also to cope with emotionally. 

Some changes might create conflict between you and your family members. People may disagree about the safety measures that should be taken to protect vulnerable family members from the virus. Additionally, limits on the number of people who can gather for the holidays might mean disappointing relatives who didn't make the guest list.

Your safety, and that of your at-risk loved ones, must take the ultimate priority. With that in mind, you may need to make tough choices about who to spend the holidays with, based on the precautions your friends and family are taking to avoid getting sick. But that does not mean these decisions are easy to make, especially when they mean disappointing loved ones.

If you are feeling anxious, sad, angry, or afraid about the changes you will need to make to your holiday celebrations, it's important to acknowledge your emotions. Whatever you are feeling during this trying time is valid. That being said, that does not mean you should give into old or potentially unhealthy coping strategies to deal with these emotions.

People with mental health conditions like anxiety, depression, or substance use disorder may find they are triggered by the stress of the pandemic. Understanding that this year's holidays might be more challenging than usual means creating a coping plan ahead of time so that you will not give in to any of your default habits, like abusing substances or avoiding your emotions.

Think about the ways you usually cope with stress.  Do they make you feel better or worse? Are the consequences positive or negative? Then, add some additional habits you want to incorporate -- such as exercising, crafting, meditating, or journaling -- to build into your routine to help you manage holiday stress. By managing your own stress response, you will also be less vulnerable to anger, which may reduce family conflict around the holidays.

Celebrating Safely

The COVID-19 pandemic does not mean you need to cancel your holiday plans, but it does mean you may need to make changes to adapt your celebrations to the most recent safety guidelines issued by the Centers for Disease Control and Prevention (CDC) and other global, federal, state, and local regulatory agencies.

One of the most challenging regulations to deal with is the limit on the number of attendees that can be present at family gatherings. In California, the current rule is that no more than three households can be present at any private gathering. This means that while you can still see your close family around the holidays, you may not be able to hold parties or large gatherings with extended family.

If you want to see your extended family over the holidays, you might consider bringing your annual celebrations online using a video chat platform like Zoom or Skype. You can even get creative with technology: for example, you could plan a virtual movie night using the Teleparty extension for Google Chrome, which allows you to invite friends and family to a synchronized viewing of your favorite holiday film on Netflix.

Many of us have older relatives or relatives who are immunocompromised and worry about whether our holiday celebrations could negatively impact their health. Online celebrations are also a good option for these family members, who can stay safe at home while still avoiding isolation over the holidays. 

However, some elderly family members may not feel comfortable using technology or have access to the kind of technology needed to take part in virtual gatherings. In that case, an old-fashioned phone call or a holiday card sent by snail mail can let your older relative know that you are thinking of them, without putting them at risk of contracting the virus.

Some of us who live far from our families may need to weigh the risks of travel against the benefits of spending the holidays with loved ones. Whenever possible, it is safer to stay home -- but it is understandable that we would not want to feel isolated during such a special time of year. If you do choose to travel over the holidays, make sure you are complying with the latest regulations, such as wearing masks in public areas and social distancing whenever possible.

Navigating the holidays during the COVID-19 pandemic brings new challenges to our winter festivities, but that does not mean we cannot enjoy this time of year with family and friends. Start planning for the holidays now to ensure you can cope effectively and comply with all safety regulations necessary to have a safe and enjoyable celebration. 

And, if you find that you need additional support during this stressful time, remember that Life by Design Therapy is always here for you. Schedule a phone consultation with one of our therapists to help you manage the holiday blues no matter what you're celebrating, without leaving the safety of your home.

Routine Must-Haves to Get Through Working from Home

by Melody Wright, LMFT

Picture this: You're at home. Your partner is at home. Your kids are at home -- and feeling cooped up at that. And on top of it all, you're expected to be productive while working from home, as if nothing was going on in your life outside of work.

For many of us, this has become our reality. The changes that COVID-19 has brought have created a huge shift in the way we live our lives, both at home and at work. Many of us are struggling to grocery shop and stay connected with friends, let alone get any work done…. 

But that's okay. One of the benefits of going through a global pandemic (if there are any) is that everyone is going through the same changes that you are! All of our lives have been turned upside down -- and we're all trying to figure this out together.

That brings me to something important that I've discovered: the importance of routine. As our lives are shaken and stirred like a dirty martini, many of us have lost the activities in our life that used to give us structure. Our kids are no longer going to school, we're no longer working from the office and the regular workouts, happy hours and therapy appointments that kept us sane have all been flipped on their head.

I've found that it's important to create our own sense of routine and structure in our lives to bring a sense of control back into the chaos -- and in the interest of sticking together during these trying times, I want to share with you my best tips for creating a work-from-home routine that allows you to be as productive as possible despite the craziness of our lives.

Define clear work (or study) hours

Working in an office makes it easy to set boundaries: when you're in the office, you're working and when you're home, you're home. These lines easily become blurred when we start working from home -- and soon you may find yourself checking your work email at the dinner table. 

Whether you determine your own work schedule or have set hours, it's important to stick to those hours to create boundaries, even while working from home. When you know when you're working, you're able to be more productive during that time -- and when you know you're off, you're really off, spending time with the people and activities that make you happy.

Schedule time to eat and hydrate!

Now is not the time to neglect basic self-care needs like eating regular meals and drinking water. Make sure you schedule meal times and breaks for coffee, tea and/or water into your day to help you stay happy, healthy and hydrated! 

Get away from the screen

For many of us, screens are our only way to connect with the world around us. Whether it's Facetiming with a friend or checking in with a family member on social media, I recognize the importance of screen time to maintaining social connections in our new reality. 

Still, that doesn't mean you shouldn't set boundaries when it comes to screen time. Especially given the weight of current events, it's important to schedule time away from our screens -- and away from news of the coronavirus -- for our mental and physical health. Take frequent breaks from your computer, phone or television, and don't hesitate to take an extended break from the news or from social media if needed.

Reach out to friends and family

Social distancing should not mean social isolation! Humans are naturally social creatures. Social connections are a huge part of what gives our lives meaning, which is why it's important to schedule time to reach out to family and friends during this time. Checking in with family and friends not only benefits you, but also allows you to see how others are doing and offer them much-needed support and encouragement.

Do something you love

Balance is key when it comes to managing the current world situation. Working 24/7 might seem tempting when your laptop is always a few steps away, but it's important to make time for things that bring you joy. 

What's a hobby you love that you haven't had time to do for the past couple of months? One of the benefits of social distancing is that you now have all the time in the world for the things you love to do! Whether it's reading a book, taking a bubble bath or starting a new creative project -- or, heck, even playing video games -- create space to take care of yourself in these uncertain times.

Slow down and reflect

There is so much going on in the world around us. The coronavirus situation is evolving rapidly, so quickly that we feel as if we can never keep up. Our bodies and psyches need time to adjust to all this news, uncertainty and trauma. As tempting as it may be to keep pushing forward, your body and mind need time and space to reflect on how you are feeling and how you are being impacted by these changes.

Get enough sleep

Enough said. You have no excuse to go to bed too late or wake up too early now. Social distancing (and working from home) offers the perfect opportunity to get that full six to eight hours your body has been craving.

Spend time in nature

When so many of us are feeling cooped up indoors, it's essential to take time to get outside and reconnect with nature. Settling into stagnancy may feel tempting right now, but getting outside and moving your body gently (if you are able to) is one of the most important things you can do for your mind, body and spirit. 

Hopefully, these tips will allow you to build a structured routine into your day, helping you be more productive yet still set boundaries while working from home. Most of all, however, I want to emphasize the importance of showing yourself compassion and kindness during these times. 

Not every day is going to be perfect. You can't expect that from yourself right now. But as long as you're trying your best and showing yourself compassion, you'll be better off.

As a reminder, if you’re needing additional support to overcome feelings of anxiety, depression or dealing with family conflicts, please reach out to learn more about how we can help.

Four Practices for Sharing Your "Shelter"

By Ashley Gregory, LMFT

As many have pointed out recently, “social distancing” does not have to mean keeping ourselves emotionally isolated. The precautions we are being asked to take are more accurately described as “physical distancing.” In fact, emotional connection may be incredibly powerful in getting us all through the uncertainties we face. It is true that the “shelter in place” guidelines mean less opportunities to be physically close with people outside of our household. Yet, perhaps in some ways, we may be open to building deeper intimacy with one another. 

On a walk recently, my partner and I passed by a home that had a sizable front yard with two dogs running around in it. Two women sat on the porch, noticed us, and began a conversation. We introduced ourselves and were delighted to be able to say we are neighbors. Throughout our encounter, we learned that the grandmother was initially visiting for a short time, but plans changed once the “shelter in place” order went into effect. Now, unexpectedly, three generations are sharing a home together for an undetermined amount of time. Families, partners, friends and most likely even acquaintances are navigating various arrangements out of necessity. 

In hopes of creating ease during these difficult times, here are four practices to consider implementing in your relationships. 

1. Be as gentle as you are able with yourself and those you live with. It is okay to be feeling all kinds of confused right now. I was recently reminded that we are all, in some ways, children in this experience.* You and those in your household may need extra space, extra comfort (think pillows, blankets and teddy bears!) or extra uplift (cute baby animal videos?) during this time. Even seemingly small gestures of reassurance may make a big difference. For example, you may want to take a moment to really look at a picture of someone who cares about you. Or remember a time in your life when you felt powerful, grounded or calm to remind you of who you are and what is important to you. 

2. Have difficult conversations in as much in advance as possible. Living with others can be challenging as it is, let alone when there is a public health mandate to stay inside. If you know there are certain “hot button” issues that have been stressful in the past, now is the time to work things out as best you can with the information you have. If you don’t have all of the information you need then it’s okay to wait until you do. Allow yourself to take things one day at a time as much as you are able. You may find ease by acknowledging that you just don’t have the information you need at the moment and making a plan to address the topic when more information is available.

Another approach is to reflect on hard conversations that have gone well before; perhaps those circumstances can be replicated (to some extent) again? Did you start the conversation with a personal check-in? Was it over a meal? What are the details that may create a bit more ease? Even lighting can have a calming effect--candlelight does not have to be reserved for the romantic moments. What about doing an activity together, like a puzzle or a game, after the conversation?

3. Invite curiosity. Everyone’s “stuff” will be heightened at this time. Take space to be curious about and then acknowledge what the “go to” patterns are in the household and name them with one another. Oftentimes, naming our patterns can offer some relief. It can be very vulnerable to talk about patterns of avoidance or shutting down. Again, gentleness for yourself and others can create the space for trust to be built and nourished. 

4. Create household rituals. Amidst all of the chaos of the outside world, how might you and those around you create rituals of care and ease. Do you and the person/s you live with enjoy having tea together? Perhaps saying “good morning” and “goodnight” to one another every day would be a connecting practice? What motivates and inspires you and your shelter-mates? How might these ideas shape your household rituals?

MAY YOU BRING THESE IDEAS INTO YOUR DAILY PRACTICE IN ANY WAY THAT MEETS YOUR NEEDS. 

*Thank you you to Bonnie Goldstein of Sensorimotor Psychotherapy Institute