Coping with COVID-19: Tools for emotional well-being in a time of crisis with Kelsey Mech
Who am I? I'M KELSEY CLINICAL COUNSELLOR & TRAUMA THERAPIST Masters in Counselling Psychology Living in Victoria, BC in Canada Committed to making mental health information more accessible online. IG: @kelseymech WORK EXPERIENCE Significant training and experience in trauma work, nervous system regulation and coping with anxiety
Introduction and Welcome WHAT WILL BE COVERED: A discussion of what is probably happening in your nervous system right now Support for processing your emotions at this time using specific methods to help you work with your fear and anxiety Suggestions for grounding to help you build your own toolkit WHAT I CANNOT OFFER: Medical advice or opinions Individual support or counselling in this space Expert information on COVID-19 (I am not one)
let's take a moment to ground together
COVID-19 IS CAUSING A collective stress response THAT WE ARE ALL FEELING TO VARYING DEGREES
What is a stress response? WHEN UNDER THREAT, YOUR BODY ENTERS INTO ONE OF THREE STATES: FIGHT FLIGHT FREEZE Hypervigilant + Reactive Panicked + Avoidant Overwhelmed + Shut down - release energy through - release energy through - restore sense of safety movement - Shake it out! movement - Shake it out! - deep self-care and self- - ground with deep breaths and - ground with deep breaths and soothing comfort comfort
it's okay to be feeling whatever you are feeling
How to process what you are feeling FEEL YOUR FEELINGS. - Notice where you are feeling emotion in your body; notice specific sensations - Name the emotion if you can "I am feeling..." - Try to sit with the discomfort for a little longer than you normally would, trusting you can tolerate the feeling.
R.A.I.N. RECOGNIZE ALLOW INVESTIGATE NURTURE Recognize the emotion Allow whatever physical Get curious. Ask Soothe yourself in you are feeling in your sensations, pain, yourself questions like whatever way you most body. Name it, ex. discomfort, you are "What do I notice when need right now: perhaps "this is fear" and feeling to exist I feel this?", "What is through touch, gentle notice what physical without judgment. Don't the most difficult part words, a hand on your sensations you are try to change it, just of this?" or "What most heart, breathing feeling. be with the emotion. wants my attention?" slowly, etc. ADAPTED FROM WORK BY TARA BRACH
let's practice together
Grounding Toolkit TRY IT ALL. TAKE WHAT WORKS; LEAVE THE REST. Sensitive Intuitive Charismatic
Box Breathing Inhale for a count of 4. Hold for a count of 4. Exhale for a count of 4. Hold for a count of 4. Repeat. Slow deep breaths, and especially long exhales, bring on board the parasympathetic nervous system which helps us return to a state of calm.
5-4-3-2-1 NAME 5 THINGS YOU SEE. ex. lamp, table, coffee cup, etc NAME 4 THINGS YOU FEEL. ex. legs on chair, cool air, feet on floor, etc. NAME 3 THINGS YOU HEAR. ex. bird song, traffic, humming fridge, etc. NAME 2 THINGS YOU SMELL. ex. perfume, fresh air, baking, etc. NAME 1 THING YOU TASTE / OR NAME ONE THING YOU ARE GRATEFUL FOR.
Co-Regulation If you are self-isolating with another person or pet: get physically close and sync your breathing up with one another for a few deep breaths. If you are self-isolating alone: Call a friend and take a few deep breaths over the phone together to help regulate both your nervous systems.
Soothing with the 5 senses SOOTHE WITH SIGHT - choose to look at calming images or the view outside - clear your space so there is less clutter in view SOOTHE WITH TOUCH - place a hand on your heart or give yourself a hug - crawl under a warm blanket - have a hot bath or shower SOOTHE WITH SOUND - listen to soothing music or a podcast SOOTHE WITH SMELL - burn a candle or incense - smell some essential oil SOOTHE WITH TASTE - sip or eat something delicious and slow down to savour it
I TRUST THAT... - the sun will still rise tomorrow - I will still have a cup of coffee in the morning I TRUST THAT... - the tree outside my window will be there What I trust list - my partner/mum/dad/friend/dog loves me MAKE A LIST OF EVERYTHING I TRUST THAT... YOU CAN STILL TRUST IN THE - my home is a safe place for me to be WORLD AND YOUR LIFE RIGHT right now - the water in my tap is safe to drink NOW I TRUST THAT... - there is still beauty and hope in the world
Comfort list MAKE A LIST OF EVERYTHING THAT BRINGS YOU COMFORT Use this list when you are feeling particularly fearful or anxious. Put it somewhere you can easily find/see it as a reminder.
LISTENING TO A CALL A FRIEND OR READ A BOOK OR PODCAST FAMILY MEMBER MAGAZINE Make a list of your Pick out some books that make Write a list of your go-to favourites or episodes you you feel really comforted or people to connect with at are excited to catch up on that would feel fun to read this time HAVE A BATH OR PUT ON SOME MUSIC GO FOR A WALK SHOWER AND DANCE If this is still available to Find a way that you can make you. Moving your body helps move this feel a little more stuck energy through you. luxurious
Container Calm Place VISUALIZE A CONTAINER OF SOME IMAGINE A PLACE IN YOUR MIND KIND YOU CAN PUT YOUR THOUGHTS THAT YOU CAN GO TO THAT FEELS IN WHEN THEY BECOME CALM, GROUNDING, SOOTHING OR OVERWHELMING SAFE
Planning for the long haul SET BOUNDARIES AROUND NEWS & SOCIAL MEDIA - stay informed, but don't saturate yourself with media intake MAINTAIN A STRUCTURE AND A ROUTINE - sticking to a regular routine will help you maintain a sense of control and normalcy during this time REACH OUT FOR CONNECTION WITH OTHERS - find new ways to connect with others in your life even though we are social distancing IDENTIFY WHAT THIS IS AN INVITATION FOR - is there something you've been desiring to focus on that you now have time for COMMIT TO THE GREATER GOOD - remember why self-isolating is important and remind yourself of this often
identify your anchors
WE START APRIL 6TH and we'll spend the following 8 weeks together in our online community learning skills to help us cope with anxiety THE SAME TOOLS I GIVE MY CLIENTS... The Work of Through videos, audio recordings and detailed PDF workbooks I'll be offering similar knowledge as what I do with my individual clients in therapy. Healing Anxiety YOUR INVESTMENT... AN 8-WEEK ONLINE COURSE TO The course is $210 CAD (about $144 USD). Use code WEBINAR10 to receive 10% off. HELP YOU FIND MORE PEACE AND FREEDOM FROM ANXIETY DEADLINE TO SIGN UP IS MARCH 29TH VISIT: WWW.KELSEYMECH.PODIA.COM
Thank you so much for your presence. Remember we are all in this together. Take deep care of yourselves. INSTAGRAM: @KELSEYMECH EMAIL: KELSEY@KELSEYMECH.COM IF YOU ARE ABLE AND WILLING TO CONTRIBUTE TO COVER THE COSTS OF RUNNING THIS WORKSHOP PLEASE VISIT WWW.PAYPAL.ME/KELSEYMECH
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