As the country is getting hit with record-number of cases, and some states are reversing their open policies, it’s often a feeling of panic and frustration and anger. Why do we have to go backwards?! Yes, it’s frustrating. And yes, we need to keep ourselves safe.  But what can we do in the meantime to stay sane?! Try one of these three mindfulness techniques:

Box breathing. If you start to feel the overwhelm and you feel like you’re going to explode over another set back and/or nasty comment from someone that conflicts with yours – give yourself a space to step back and breathe. Breathe in slowly, to the count of four, hold that breath for four seconds, let it out slowly over four seconds, and then sit in stillness for four seconds. This may sound ridiculous; how is breathing going to help me? It helps; just ask the Navy Seals – they use this technique a lot.

Meditation. Yes, it seems hard. But practicing mindfulness isn’t about getting it perfect and sitting on the floor thinking of nothing as a perfect being, enlightenment shining down on you like a spotlight. I mean, that would be nice – but we call it a practice for a reason. You certainly wouldn’t be so hard on yourself as to expect to sit down at a piano and play Bach if you’ve never played before, right?! Give yourself two minutes in the morning, and stack meditation practice on top of another to help (i.e., get up, go to the bathroom, comb your hair, sit down in your jammies and grab 2 minutes). Even if you just sit there and struggle; it’s going to get better and easier each and every time you do it. One of the easiest meditations is to focus on your breath: breathe in, breathe out, breath in …. and sometimes even throwing in an intent for your day as you wrap up can lend extra focus for the day.

Gratitude. If you’ve ever spent a session with me, you’re probably know how much I love the gratitude. It sounds simple and easy and almost silly. So if it’s all of these – why not give it a shot? Studies have shown us that writing down three-to-five things that you are grateful for before going to bed can ease depression and improve your overall feeling of well being. It only takes a pencil, a journal or a piece of paper, and reflecting on what you’re grateful for that day, or this week, or in your lifetime.

We are all struggling with the stress of this pandemic. I hope you can use some of these tools, or find others that are helpful from your therapist, or friends. It’s not a time when we can physically connect as much as we’d like, but reaching out for support from a therapist, a friend, a significant other … it’s connecting with others in our shared search for making it through this that truly helps.

Let’s get through this together.