Self-Compassion in Times of Crisis
As I sit here at the end of week two of the coronavirus quarantine, I can’t help but think of Bill Murray in “Groundhog Day.” I feel like I’ve been stuck in a time loop with no idea when it will end. But this time loop is not an ordinary one- it’s a crisis time loop. The world has been turned upside down and we feel anxious, fearful, uncertain, and vulnerable. It will show up in different ways: constantly checking the news for information and updates, difficulty concentrating, irritability, difficulty sleeping, easily upset, or worrying just to name a few.
I encourage you when you feel this way to remind yourself that everyone is feeling this way. We are all in the same boat experiencing the same feelings and fighting the same struggles. You are not alone. The whole world is going through this. I encourage you to be kind to yourself during this time and exercise self-compassion. Self-compassion is crucial during a crisis because it helps us deal better with the all of the bad, negative things that can weigh us down. It’s a way of making room for the bad, unpleasant feelings and acknowledging them instead of trying to shove them down or ignore them. Self-compassion can look like you reminding yourself “Yeah, I’m feeling anxious and scared right now, and it makes sense why I feel this way. It’s okay to feel this way, and so many other people are feeling it too.” Self-compassion can also look like you giving yourself permission to take a break or to engage in self-care.
Practical Tips to Help You Practice Self-Compassion
Maintain the basics: Make sure you are eating, sleeping, and bathing normally. If you take medicine, continue to take it as prescribed and consult with your prescriber as needed. Try to stay away from smoking/drinking/using.
Stay connected: Just because we are stuck in our homes and can’t physically spend time together doesn’t mean that we can’t still engage with each other. Call a friend or family member on the phone or, for you more tech savvy readers, set up a video chat with your friends.
Exercise: Don’t forget to get up and move! Take a walk, or do a workout in your living room. There is a plethora of research that supports the benefit of exercise on mood and mental health.
Get help: Have you been thinking about getting connected to a therapist? It is still possible! Many therapists are offering telehealth, which is distance counseling through an audio and video medium. Check with your insurance provider to make sure it is covered.
Like Bill Murray, our Groundhog Day will come to end and the world will move forward. We are all uncertain of when that will be or what that will look like, but we will all be figuring it out together.
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Written by: Sara Secada-Lovio, LCPC
Photos: Dustin Belt on Unsplash
Date of Download: 3/31/2020
