This is a special series of Ask Ava podcasts related to the COVID-19 pandemic. This is a difficult time for everyone out there. Recognize that stress and anxiety are normal in times like this, of uncertainty or fear. Your feelings are valid and your mental health does matter. Practicing mindfulness throughout your day or week can actually help a lot.
This is Jessica Skultety, Community Outreach Associate at Safe+Sound Somerset. We are Somerset County NJ’s lead domestic violence organization.
Today’s question from local teens is: “How can I get my mind off of stressful situations, like like COVID-19 or my unhealthy relationship?”
Mindfulness is a popular and well-known practice that’s actually be in use for about 2500 years. But what does it mean? Mindfulness allows us to focus our energy and concentration, to be aware of our thoughts and bodies and to be "in the moment." Our problems won't just disappear, but we have power over how we work through our problems – right?- and our reactions as well.
Mindfulness increases our ability to calm ourselves down in times of stress. It also helps us show empathy (or walk in someone else's shoes), show gratitude, and to engage in community service. The more you practice mindfulness, the easier it will get, I promise. You deserve to give yourself this time.
Find what works for you. You do not have to try or practice all of these activities – what's important is finding what provides some relief for anxiety or stress, including something dating abuse or a worldwide event such as COVID-19.
· Strategy number 1 is taking deep breaths. Did you know that 17 deep, slow breaths can make a person feel calmer? It’s true! Sit in a space with no distractions or noises, plant your feet on the floor, and close or lower your eyelids slightly. Try to take 17 full, deep breaths, in through your nose, out through your mouth. Afterwards, open your eyes. How do you feel? Feel free to pause this podcast right now and try it out, then come back to hear some more techniques.
· Alright, so, Activity #2 – organize your space or clean out your closet. This can give you something else to focus on besides stress. If you're suddenly doing schoolwork or working from home, you want to make sure your space is comforting and comfortable to work in.
· Activity #3 - Call or video call a friend or family member. It’s more than just texting, right? We all need some kind of human connection in our lives. Tell this person why you are grateful for them! If this seems awkward, which it can be, consider writing down your words first before you call. I promise this person will be happy to hear this. Another way to show gratitude is leaving notes for family in your house. Especially when lots of people are stuck inside, like right now, telling someone why you appreciate them can really brighten their day. Try it! You also will feel good about it. Don't be afraid to reach out to people if you need contact. That matters too.
· Activity #4 is - Learn or practice yoga or meditation. There are tons of free apps like Keep Yoga and YouTube videos like Yoga with Adriene. For meditation and calming down techniques, in light of COVID-19, check out the Ten Percent Happier app or podcast. We aren’t endorsing these examples but just want to share some of the goodness out there based on recommendations that we’ve heard. Try it out! You’ll never know if you’ll like it.
· Activity #5 - Learn a new skill, practice a craft, or cook or bake a new recipe. Again, concentrating on something else besides the stress you’re dealing with can really help your mental health.
· Activity #6 – the last one right now, is journaling or doodling. These are excellent mindfulness exercises. You can even search the internet for lists of free prompts if you'd like some direction. Take care of yourself and try mindfulness today.
Thank you for listening today. Join us next time here on Ask Ava.
