Tips and Resources for Emotional Wellness For You and Your Family During Quarantine
Quarantine
Tips and Resources for Emotional Wellness For You and your Family
Updated 5/17/2020 to add Additional tips and resources
Updated 11/2021
Over the past month, I have been posting tips and resources to assist with emotional wellness on my social media pages. I realized that these tips are scattered throughout postings of articles and community announcements, so I thought I’d add them in a centralized location to make it easier.
With that said, information is subject to change as I continue to obtain and provide information. My ultimate goal is to assist individuals and families with finding techniques, tools and resources that can help them maintain some balance through this difficult time of Covid-19. I’m here to support you by finding ways to get through your day one moment at a time… rather than add more information about COVID-19
Below I have provided tips and resources to help you or someone you know to manage your day-to-day living.
1.Positive Affirmations
I created this positive affirmations video a while back. Because of our current situation and high levels of stress, I thought this would be an appropriate time to revive this video for all of followers. This video consists of 8 minutes of relaxation, to slow down the body, thus slowing down the brain.
2.
Family Dinner
The pace of life has increased significantly over the last 20 plus years. Since the closure of schools and organizations, you may have noticed that your household has slowed down...time doesn't go as fast. That's ok! It shouldn't have to. Take this very moment in right now and use it to your advantage by turning off social media and television. Simply sit together at a table and have a family meal.
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Research studies have shown the importance of family dinners to the entire family, particularly to child-development. To summarize, family dinners help children to improve their communication skills, improve mood and can also improve a child's grades. Children also learn conflict resolution through family meals and learn that individuals who have disagreements can resolve their issues.
Plus family dinners provides structure,provides children something to look forward to and increases emotional intelligence.
Here's how you can start:
-Check-in with each other
-Give each person a chance to speak - and actively listen.
-Show compassion and kindness by reminding each person, "You matter."
3.
Metafi App
3- Metafi - Mind and Body Connection
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There is a connection between the mind and body- it is one system. Research shows that whenever we have a change in mood, our body impressions respond to these moods by changing levels of intensity and locations in the body. This goes for pleasant and unpleasant feelings as well as neutral moods.
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With that said, my colleague Benjamin Reisterer has developed the App, Metafi. This app has been helpful to many in our community. Many individuals I know have become more aware their experiences and mood connections. In addition, it has made it easier for these same individuals to make appropriate adjustments in their own lives to cope better.
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You can learn more about Metafi here: https://metafi.me/
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P.S. I am in no way affiliated with this product and will not obtain financial gain for your application of services to this APP.
4.
Engage With Nature
Research shows engaging with nature can reduce depressive symptoms or provide a calming effect to individuals with anxiety. In addition, meditating in nature can increase a person’s ability to feel a sense of connectivity and reduce deep feelings of loneliness.
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Just because you're indoors does not mean you can't engage with nature. In fact, there are countless ways to engage with nature during this quarantine period. Here are a few examples to engage with nature, both, indoor and outdoor:
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Indoor:
-Begin prepping your indoor garden inside by creating mini
-greenhouses for your seedlings.
- Ensure your house plants have the best lighting and moisture possible
- Is it time to dust off your houseplants? They also need to be healthy to provide you and your family with the best oxygen and filtering possible
- Relocate the greenery in your home to change the vibe in your space.
Outdoor:
Take a walk and notice the differences in the trees (leaves, bark, scars, growth)
Collect leaves and flowers
Observe the plants that are springing from Earth
Create a gratitude list of Nature’s remedies, treasures and mysteries
Observe which insects and animals favor which tree
What ideas would you add to engage with nature?
5.
Music Can Bring Relief
Music is powerful, and this is what I mean. Music can bring people together, it change a mood. Music can give you the words you needed to hear or even provide you with the words you need to speak when sharing difficult emotions.
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Research also shows that if you listen to music mindfully, it can ground you into the present moment. Having the ability to listen and follow the patterns of each chord, words, and the overall sound, helps to reduce anxiety. Why? Because the rhythm of music can assist with predictability.
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Anxiety and PTSD symptoms also includes ruminating thoughts of events that are unknown or unpredictable which leads to fear and worry, or even feeling unsafe. Listening to music you enjoy and paying attention to the details can help alleviate these concerns and feelings for the moment.
Sometimes…we only need a moment.
And just so you know you don’t have to do this alone. This can be done with friends, your children, even in a virtual session or in a meeting with your co-workers.
Here are a few tips to help get you started
1’ Listen closely to an instrumental ( any genre) and point out the different instruments you can hear.
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2.Put on an instrumental and change the lyrics to fit your life, emotions, experiences
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3.Notice where the beat changes and identify what emotion the song conveys
In what way have you used music in your own life?
6.
Body Scan Meditation
A Body Scan Meditation can help soothe individuals by focusing on the present moment. Not only that, a body scan can help to find where stress and trauma is are stored throughout the body for better self-awareness.
In addition, this particular meditation helps us to be more aware of how the body warns us of our need to feel relief or the desire to feel more safe and secure. I have provided a guided Body Scan Meditation below (one with music and one without)
You can listen to this meditation anytime of day as needed to reduce any worry or stress. However, it is best to listen before going to sleep as it can improve your quality of sleep.
Body Scan Meditation Without Music
Body Scan Meditation With Music
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7.
Additional Tips in Interview Below
I was recently interviewed by Susane Molina of My Life My Space . She wanted to further discuss how to handle stress while in quarantine as a result of the COVID-19 pandemic. Unfortunately, many are going through difficulty with adjusting, while others are spending more time in toxic and unsafe environments. Click on the link below to watch this interview to hear some tips that may be useful to you or someone you know.
Call
Call for Support
If you’re needs are more immediate or the provided tips have not been successful, I have provided contact information to help you and your family for further support.
If you or someone you know is having thoughts of suicide or thoughts of harming others please contact the following numbers:
The National Suicide Hotline: 1-800-273-8255
The Crisis Text Line: Text to 741-741
If you and your children are not safe and/or being physically harmed please reach out to the following:
The National Domestic Violence Hotline: 1-800-799-7233 (SAFE)
Related Article: 6 TOOLS FOR PROFESSIONAL WOMEN TO STREAMLINE BUSINESS
Which of these techniques have you found to be useful for you and your family? Let me know in the comments below.
Written by: Reynelda Jones, LMSW, CAADC,ADS
Owner and Therapist of A Solution B
If you're in need of working through some issues and feel you would benefit from a holistic therapeutic approach, Contact me today for a session.
Join my Facebook Community, The Wellness Solution: Mind. Body. Home . The Wellness Solution community is open to women who seek wellness using holistic approaches by taking steps to address their mind, body, and home. In this group, members ask and answer questions, encourage, and support one another.
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