In today's fast-paced and demanding work environments, it's not uncommon to feel overwhelmed by stress and anxiety. Whether it's looming deadlines, challenging projects, or tense interactions with colleagues, workplace anxiety can take a toll on your mental well-being and overall productivity. If you find yourself struggling to cope with anxiety at work, you're not alone. Many individuals face the same challenges, but the good news is that there are strategies you can employ to manage and alleviate your anxiety effectively. Recognizing Workplace Anxiety Before diving into coping strategies, it's vital to recognize the signs of workplace anxiety. Symptoms may manifest differently for each individual, but common indicators include racing thoughts, difficulty concentrating, restlessness, irritability, and physical symptoms such as headaches or stomach issues. Identifying these signs early on can help you address your anxiety proactively. Establishing Healthy Boundaries One powerful way to manage workplace anxiety is by setting clear boundaries. Learning to say no when you're overwhelmed, delegating tasks when necessary, and prioritizing self-care are essential components of establishing healthy boundaries. Remember, it's okay to put your well-being first and advocate for your needs in the workplace. Practicing Mindfulness and Stress-Relief Techniques Incorporating mindfulness practices and stress-relief techniques into your daily routine can significantly reduce workplace anxiety. Deep breathing exercises, meditation, or taking short breaks throughout the day to clear your mind can help you stay grounded and focused, even in high-pressure situations. By cultivating mindfulness, you can better manage stress and anxiety levels at work. Seeking Support Don't hesitate to reach out for support when you're navigating workplace anxiety. Whether it's confiding in a trusted colleague, seeking guidance from a manager, or consulting with a mental health professional, having a support system in place is crucial. Talking about your feelings and experiences can provide perspective and help you develop coping strategies tailored to your needs. Establishing a Routine Creating a structured routine can offer a sense of stability and predictability in your workday, which can be especially helpful when dealing with anxiety. Setting daily goals, scheduling tasks, and organizing your workspace can enhance productivity and reduce feelings of overwhelm. By establishing a routine, you can better manage your time and energy, leading to a more balanced work life. Taking Breaks and Practicing Self-Care Amidst the hustle and bustle of work, remember the importance of taking breaks and prioritizing self-care. Whether it's stepping outside for a breath of fresh air, enjoying a healthy snack, or engaging in activities you love outside of work, self-care practices are essential for maintaining your well-being. Prioritize moments of rest and rejuvenation to alleviate stress and anxiety. Wrapping Up Coping with anxiety at work is a common challenge, but by implementing strategies such as setting boundaries, practicing mindfulness, seeking support, establishing routines, and prioritizing self-care, you can effectively manage your anxiety and thrive in the workplace. Remember, your mental health is paramount, and taking proactive steps to address workplace anxiety is a significant investment in your overall well-being. Next time you feel overwhelmed by workplace stress, take a deep breath, practice self-compassion, and remember that you are capable of managing anxiety with resilience and grace. By incorporating these practical tips into your work routine, you can navigate workplace anxiety with confidence and composure. Remember, seeking support and prioritizing your well-being are key components of maintaining a healthy work-life balance. Stay mindful, stay resilient, and remember that you have the strength to overcome workplace anxiety. Whether you're facing a hectic day at the office or gearing up for a challenging project, implementing these coping strategies can make a significant difference in how you navigate workplace anxiety. Take the first step towards a calmer, more balanced work life today.

At Collaborative Therapy Network, we understand the importance of prioritizing your mental well-being. Here are some practical tips to help you nurture a healthier mind and embrace a more positive and balanced life: Prioritize Self-Care: Set aside time for activities that bring you joy and relaxation. Establish a consistent sleep routine to support overall well-being Cultivate meaningful relationships with friends, family, and your community. Share your thoughts and feelings with trusted individuals who provide support. Practice mindfulness through activities like meditation or deep breathing exercises. Focus on the present moment and engage in activities that bring a sense of calm. Maintain a balanced diet with nutritious food to fuel your body and mind. Incorporate regular exercise into your routine to boost mood and reduce stress. Break down larger tasks into smaller, achievable goals. Celebrate your accomplishments, no matter how small, to build confidence. Reach out to a mental health professional if you're facing challenges. Collaborate with our experienced team at Collaborative Therapy Network for personalized guidance. Create boundaries around technology use to protect your mental well-being. Prioritize face-to-face interactions and outdoor activities. Learn to say no and set boundaries to avoid overwhelm. Respect your personal space and time for relaxation. Regularly reflect on things you are grateful for in your life. Keep a gratitude journal to focus on the positive aspects of each day. Rediscover or explore new hobbies that bring you fulfillment. Creative outlets can be a great way to express yourself and unwind. Remember, improving mental health is a journey, and small steps can lead to significant positive changes. If you're seeking support, our compassionate team at Collaborative Therapy Network is here to guide you on your path to well-being.

In our journey to well-being, understanding the balance between what we can control and what we cannot is key. Let's explore this empowering perspective together: What We Can Control: Mindset: Cultivate a positive mindset and choose how you perceive challenges. Self-Care: Prioritize self-care routines that nurture your mental and emotional well-being. Boundaries: Set healthy boundaries to protect your energy and promote a balanced life. Reactions: Choose how you respond to situations, allowing for mindful and intentional reactions. Lifestyle Choices: Make conscious decisions about your lifestyle, including diet, exercise, and sleep. 💫 What We Cannot Control: Others' Actions: We can't control how others behave, but we can control our reactions. External Events: Certain events are beyond our control, but we can control how we adapt. Past Experiences: While we can't change the past, we have the power to shape our future. Uncertainties: Life is unpredictable, but our resilience lies in how we navigate uncertainties. Opinions of Others: External opinions are beyond our control; focus on your authentic self. 🤝 Empowerment through Awareness: Acknowledge the factors within your control and focus your energy there. Release the need to control everything, allowing space for growth and acceptance. Embrace the present moment, recognizing that it's where our power lie 🌟 Your Mental Health Matters: If you're struggling with the balance of control, our team is here to provide support. Seek professional guidance to navigate challenges and empower your mental well-being.

https://www.njfamily.com/meet-jeri-rothe-founder-of-jbr-therapeutic-services-llc/?fbclid=IwAR02SJHcRpzqVhn8wXWhQEu3s1UmvtFYxvZ5XQAHWyqd5-lv0kAewoE7PJI Rothe is the runner-up in the Health category of our Mompreneur of the Year contest. Published: May 1, 2020 Name: Jeri Cenziper, but I practice under my maiden name, Jeri Rothe, LCSW Town: Chester Business: JBR Therapeutic Services, LLC/Therapy Network Location: 409 Main St., Chester New Jersey Family: Tell us about your business and what makes it unique? Jeri Cenziper: Therapy Network is a vibrant array of highly qualified mental health clinicians running their own practices side-by-side. The collaboration on cases is what makes our practice unique. We have access to a wealth of in-house referral resources and colleagues to provide mutual assistance and share information. Therapy Network incorporates Cognitive Behavioral Therapy techniques, Motivational Enhancement Therapy, Gestalt Therapy, Dialectical Behavioral Therapy, Psychodynamic Therapy, EMDR, Medication Evaluations and Management and other evidenced-based practices that are grounded in scientific research to produce positive outcomes.  Therapy results in improvement when there is communication and collaboration among practitioners working with different family members.  This accelerates and deepens the therapy process and gives each therapist a broader perspective on family dynamics. This is accentuated when therapists come from different orientations and utilize professionals such as Psychiatric Nurse Practitioners. NJF: When did you launch your business, and what was your biggest inspiration to launch it? JC: I began JBR Therapeutic Services, my individual private practice in 2003.  However, Therapy Network launched in 2017.  Because good mental health necessitates being a part of community and contributing to that community, it was always my vision to open a collaborative mental health practice that could meet all psychological needs. After many years in the field, and together, with Christine Petrat, LCSW, Marie Hartzel, LPC, LCADC, ACS and Laura Carite, LPC, RYT, APC the vision became a reality. We are four private practice therapists who have extensive training with a myriad of clinical populations and settings who decided that working together was better than working separately. We envisioned a uniquely collaborative and cooperative environment incorporating many therapists with varied approaches to treat mental illness and facilitate mental health wellness. This led us to rent a beautiful space that had many offices that we are now sharing. We now have 12 mental health clinicians, (Ph.D.’s, LCSW, LPC’s) and one Psychiatric Nurse Practitioner.  We can now treat specialty areas including Children and Adolescents, Family, Substance Abuse, Mood disorders, Grief, Marriage Counseling, Groups, Medication and Psychiatric needs.  This is truly a dream come true in my career. JERI CENZIPER NJF: How have you pivoted your business, to adapt to this stressful and uncertain time? JC: During this pandemic, we are fortunate enough to be able to provide our services through telehealth video sessions. Because several of us are in-network providers with health insurance companies, the sessions are being covered by insurance.  Obviously, we are honoring all guidelines and codes set forth by the CDC and Governor Murphy during this time and for when we will be allowed to start seeing clients again in person. NJF: If possible, how are you and your business giving back through this period? JC: Because Therapy Network is independently owned and operated individual practices, each clinician is giving back to the community in their own ways.  Personally, I have decided to forgo taking copays, co-insurances and have lowered my fee in many cases due to individual’s personal circumstances.  I have also started a support group in my town which is free. NJF: What will be the first thing you do as a business when this is behind us? JC: There is talk that there will be a new diagnosis due to this pandemic; PCTSD- Post Covid-19 Traumatic Stress Disorder.  Our clinicians expect treatment will incorporate much of this. Personally, I have taken this quarantine period to sign up and take online continuing education classes to better educate myself and learn new techniques on trauma. Marie, Laura, Christine and I have been communicating regularly as well to make sure that our office will be meeting all the codes and guidelines once we are allowed to see clients in person. Our first priority is to keep our clients and clinicians safe and healthy. NJF: What’s the best piece of business advice you’ve ever gotten that you want to share with others? JC: I am first and foremost a clinician. My priority and passion have always been to help people. The business side has never been my motivation. The best piece of business advice I have received is probably from my husband, Steve.  He has taught me to not mix the clinical and business piece because they are obviously very different. He has taught me how to look at each piece separately, while always staying true to my morals and ethics. Meet More 2020 NJ Family Mompreneurs of the Year

By: Paul LaChance, Phd, LPC “We need help communicating.” This is the most frequent issue that couples open with in counseling. But, what does healthy communication look like? It may be so easy at first, when two people are in love, that they do not notice what they are doing right. What most people do recognize from experience is that good conversations occur when the conditions are right. But, for the most part, what those conditions are remains a mystery. More often couples are better at identifying what went wrong than what went right. So what are the ideal conditions that make for a good discussion about difficult issues? The most obvious factors relate to what partners say and how partners speak to each other during conflict itself. But the most important things couples can do to manage conflict is what they do outside of the conflict discussions. BEHAVIORS DURING CONFLICT Start Positive As we might expect, the end of any conversation is determined by its beginning. When we start out feeling aggressive, we inevitably find ourselves attacking and end up in a brawl. Starting the conversation with a positive tone gives the conversation a fighting chance of being a good one. Admittedly, few people look forward to a tough conversation, so setting off on a positive footing may be a lot to ask. But luckily, we don’t have to aim that high. Think Switzerland. A mix of positivity and neutrality at the start can lead to a very good outcome. Whoever begins will have the best chance of being heard by adopting a neutral to positive tone. The best way to introduce a delicate subject is to begin by talking about one’s own feelings and not blaming the other. If youreally want your partner to hear what you have to say, start by taking some ownership of your own part of the issue. Admitting even the tiniest bit of responsibility for the problem will leave an opening for you partner to do the same. Now you are not fighting but collaborating on a common problem. Complain, Don’t Criticize A complaint is a statement about a behavior that affects a person in a negative way. The focus is on feelings in relation to a specific behavior. For example, “I felt really hurt when you ...” “I felt so sad last night when you...” “I get lonely and miss you when…” Criticism moves from complaint to blame and character assassination. The complainer has a chance of being heard and getting some empathy. The critic has no change of getting a hearing and will win no sympathy. Diffuse the Tension Another great way to increase the odds that your partner will hear you and understand your point of view is to sprinkle the conversation with gestures that keep the temperature down. Some of the best ways to reduce tension in both your partner and in yourself include validating, empathy, reassurance, and, of course, humor. Validation By far the best tactic is validation. This means, stating your agreement with something (anything) your partner has said, and acknowledging the validity of your partner’s complaint or perspective even if you do not agree with it. Admitting that you understand why the other person thinks or feels that way keeps both of you in the game and cooperating. Empathy Like validation, empathy is a statement of understanding. Empathy acknowledges the other person’s feelings. Validation acknowledges why a person feels a certain way. Empathy acknowledges what the person is actually feeling right now. Reassurance For many couples, conflict escalation is accompanied but a feeling that the whole relationship is doomed and that this is the fight that finally ends it all. Relational despair colors how one person feels about this conflict and about the other person. A sense of catastrophic doom makes it harder to listen, harder to understand, harder to validate, and brings out the inner critic. A well placed, “We’re Okay” statement at the beginning and at the end of the discussion decreases the negative tone and increases the positive tone of the conversation. Reassurance can create intimacy and promote trust even in the midst of conflict. Humor Everyone knows that humor is a great way to reduce tension and to bring down the temperature in a discussion. But it can go wr ong or not be received well. A person who is feeling very negative may perceive the humor as dismissive. With all efforts to keep the conversation civil and to repair missteps, one person’s efforts may not succeed if they are rejected by the other person. Time-out and Safety Words When all else fails, taking a time-out to cool off prevents an escalation. Calling a halt can be difficult and the couple must have a plan for how to stop, what to do during the time-out, and when to return to try again. It is important to avoid some of the most common mistakes. Just walking away without ever discussing the time-out technique can lead to feelings of abandonment and anger. Stopping the argument only to rehearse the most important points and one’s own counter-arguments will only keep the negativity alive and not lead to a cooling off. Finally, stopping an argument but refusing to come back to the topic is just stonewalling and will trigger defensiveness in the other. BEHAVIORS OUTSIDE OF CONFLICT The time and attention that couples give each other outside of conflict discussions pay excellent dividends when things get heated. When couples feel connected it is much easier to begin on a positive note, to keep things from getting out of contr ol, to mutually regulate each other’s negative emotions, and to remember that the other person is a loved one and not an invading army. 5:1 Couples who are good communicators and who behave themselves in conflict discussions also have a 5 to 1 ratio of positive to negative interactions over the course of a day. A great way to achieve that desired ratio is by working on the quality of the friendship in the relationship: express admiration, respond warmly when your partner reaches out to you for connection, eat dinner together, hold hands or cuddle, do something you both enjoy, in other words, be present to your partner as you would to someone you loved. Couples with a healthy balance of positive feelings find it easier to maintain a positive perspective at the beginning and throughout a conflict discussion. Curiosity A person’s love map refers to the cognitive space one partner reserves for the other. Building a rich love map begins by being curious about a partner. When a couple first meets, each is spontaneously curious about the o ther, in part, because they are trying to decide whether to commit to this person. Later the motive for being curious may have faded into the background. It takes deliberate effort to tap into that stream of curiosity and begin again to wonder about the inner world of the other. Individuals who feel understood and cherished by their partners are more inclined to make an effort to reduce the temperature of a discussion. They are also more inclined to respond positively to the other person’s efforts at empathy, reassurance and humor. Rituals of Connection It is a good idea to create a space on a regular basis to discuss important issues and take time to understand each other. This way issues do not fester and finally explode or boil over. These rituals also serve as a concrete reminder that “We’re going to be Okay.” Process Injuries John Gottman frequently refers to a quote by William Faulkner, “The past is not dead. In fact, it’s not even past. ” A regrettable event, or an unresolved relational injury, is an open wound. It sits in the psyche as unfinished business that cannot be forgotten precisely because it is unfinished. Couples are understandably reluctant to bring up old issues for fear of re-igniting the fight, except, of course, when they are reaching for the kitchen sink in a brawl. Learning how to process regrettable events and practicing, with a professional if necessary, are vital to the development of strong connections and good communication.

By: Paul LaChance, PhD, LPC Transitioning from work to home can be difficult. For some it is a time of heightened anxiety. Clinicians have noticed that many of a couple’s most heated and sometimes violent arguments occur during this crucial time of transition. Intuitively we might image that exhaustion, hunger and stressful commutes, along with left-over negative feelings from work itself, contribute to the heightened tension and risk of explosions at home. But psychologists have begun to suspect something else. Moving from work to home is not simply a change in location. It is a transition from one world with its rules, expectations, roles and requisite skills to another world in which everything is different. Studies suggest that a blurring of work and family roles is associated with lower levels of psychological well-being and negative reports of marital satisfaction. Work and home are distinct because of what counts as important in each domain. What counts as important at work is, well, “what works”—what brings in the most revenue. Decision making is often hierarchical and flows in one direction. Often what counts as good in the interactions among family members is not what works but what is beautiful. The refrigerator in many homes is a gallery dedicated to the value of creative endeavors that win no prizes and earn no lesser accolades than parental love. What counts as good is time spent (quality time) that serves no utilitarian purpose. Decision making is less shared and flows in several directions. The worlds of work and home are distinct not simply because of the rules and roles that constitute each, but because of what the members cherish, because of the patterns of feelings and emotions that are expected and appropriate, and because of the values that define each world as a unique sphere of human living. During the time of transition individuals may experience the demands to notice precisely what they had been ignoring for the previous eight hours yet be unable to meet those demands. The economic personality is called upon to see, to feel, to think, to care and to act in a world which it only perceives dimly, at a distance and as a foreigner. One way to help ease the transition from work-mode into family-mode is to make use of specific routines that help the body and mind to adjust. Couple therapists encourage clients to develop boundary marking habits and rituals of connection that mark and ease the transition from work to home. These include: Physical reminders to leave work at work, such as taking off work badges and removable insignia or uniforms Values-informed scheduling, for example, blocking-off “family-time” or “date-night” on the calendar Self-Care and relaxation Admire nature Listen to music Take a walk or Park as far from the building as possible Meditate and pause for a few deep relaxing breathes Say a brief prayer Shower or bathe Rituals of re-connection with loved ones, such as a long hug or a six-second kiss (which marriage therapist John Gottman calls “a kiss with possibilities”) A strategic meeting with a spouse on ‘neutral ground’ like a restaurant or café. In a time when for many people ‘work’ and ‘home’ are the same place, shifting gears may be an even more challenging task. Couples who do not even notice the difference between the two worlds are at greatest risk for conflict or emotional disengagement. Individuals who work from home may have to become creative. For example: ‘Commute’ to and from work by walking around the block or to a favorite coffee shop Maintain a dedicated workspace in the house that you can leave and forget about Set an alarm that sounds at the end of your day or shift Change into and out of work clothes (imagine, if you are old enough, Fred Rogers changing his sweater and shoes!) Above all couples are encouraged to talk together about home-work boundaries, and what each needs during the period of transition.

By: Marie Hartzel, LPC, LCADC, ACS Progressive Muscle Relaxation When we are stressed and anxious, we naturally tense our muscles. Progressive muscle relaxation makes use of this natural reaction. To start, pick a relaxing and quiet place then practice slow breathing. Close your eyes and let your body relax. Start with the following steps: Step 1 - Apply muscle tension to a specific part of the body. For example, start with your right hand, take in a deep breath and then tense up for muscle as hard as you can for 5 seconds. Step 2 - After tensing the muscle for 5 seconds, quickly start relaxing the tense muscle. Exhale as you are doing this step. Stay relaxed after this step for about 15 seconds. Also helpful if you use calming words during this step such as “relax”. Do the above steps in the following order: 1. Right hand and forearm. 2. Right upper arm. 3. Left hand and forearm. 4. Left upper arm. 5. Forehead. 6. Eyes and cheeks. 7. Mouth and jaw. 8. Neck. 9. Shoulders. 10. Chest and stomach. 11. Hips and buttocks. 12. Right upper leg. 13. Right lower leg. 14. Right foot. 15. Left upper leg. 16.Left lower leg. 17. Left foot. You should feel relaxed. Remember when your body is relaxed, you cannot feel anxious. This technique can also be used to help with sleep issues. It’s worth a try and with practice, can be added to your tool box. Keep checking in regularly and more will be posted that you can add to that tool box. Just remember that these tools need to be practiced in order to be effective. Don’t give up and keep trying.

by: Marie Hartzel, LPC, LCADC, ACS As states are starting to ease stay-at-home orders, so are businesses. Employers are currently working on guidelines for their employees to physically transition back to work. Some employees, however, may still have anxiety about contracting Covid-19. Therefore, it is important for individuals to create their own plan to be safe and healthy. As employers are thinking about and planning for the return of workers, employees need to think of their own “phase in” approach. Everyone’s situation is unique, and therefore, how individuals return or phase in will also be different. Some may have physical conditions that put them at a higher risk, and they should check with their doctor and HR department to determine if it is safe to physically return to work. In addition, individuals should evaluate their mental and emotional health. Start with taking a mental heath inventory. Are you mentally and emotionally ready to return? Are you experiencing anxiety about your safety? Symptoms of anxiety include: fatigue or loss of energy, difficulty with concentration, constant worry, inability to relax, avoidance of stressful situations, irritability, and difficulty sleeping. If excessive anxiety and worry is occurring more days than not, and you find it difficult to control these feelings, you should reach out to a mental heath professional for assessment and treatment. If you are ready to return to work, here are some things you should consider adding to your own return-to-work protocol: Practice ways to manage your anxiety, including meditation, yoga, exercise, and mindfulness. Some of these can be guided using one or more free apps. Practice these techniques often and make one or more part of your daily routine before returning. You can also use them while you are at work. Consider these strategies to be part of your “toolbox” of coping skills. Focus on and embrace the return to structure. Lack of structure can increase anxiety. Try to create a regular work routine at home before returning to work. Doing all you can to be your best physically and mentally. Make sure you are getting enough sleep, maintain a healthy diet and exercise. Sleep, diet and exercise are important for overall health and mood. Stay connected with colleagues. Try to check in with them regularly. This will help you feel connected with others who may be going through the same issues. Reach out to your manager or supervisor to discuss what is expected during the transition and take this opportunity to raise any issues or concerns that you may have. Once you return to work, consider the following actions for your individual health, which may help with your overall emotional and mental health: Take additional breaks, if permitted, especially if you are required to wear a mask. You need time to take a break and just breathe without a mask on. Make sure you do so in a safe and isolated location. During your break, use your coping skills to reduce your anxiety. Try to practice at least one, even if it is only for 5 minutes. Use these breaks as your self-care moment. If worried about contracting Covid-19, do everything in your power to protect yourself and others. Wash your hands regularly, avoid touching your eyes and face, wear a mask or face covering, clean your work area often, practice social distancing and stay home if you are sick. Your place of work should have guidelines in place for employees. Make sure that you follow them not only for your safety, but also for that of your co-workers. Know what to expect. You may experience many different emotions as you start thinking about physically returning to work. This is normal. Make sure you talk to someone you trust or a mental health professional about any worries or emotions that you are feeling. Remember that you are not alone. Others are going through the same thing. Check with your employer to determine what resources may be offered to employees as they return to work. Some companies are offering on-line resources to deal with anxiety. Check with your health insurance company to see what assistance they may be offering members. Many health insurance companies are waiving co-pays or deductibles if you are seeking mental health services due to Covid-19. If you are looking for a mental heath professional, find out if your company offers an employee assistance program, or EAP, and if not, call your health insurance company directly and ask for assistance in finding a provider. If you feel there is not enough support at work, consider discussing this with your supervisor. Employers should be watching out for signs of the emotional impact that returning to work may be having on employees. In addition, you should watch for signs that co-workers may be struggling. Such signs include: changes in performance and productivity, frequent absences, irritability, anger and withdrawal from workplace activities. If you were seeing a therapist before the pandemic, continue to stay in touch as you transition back to work. Remind yourself that there will be an adjustment period. Take it one day at a time. Your workplace will not be the same as it was so it will take time to adjust. Finally, remember — it is okay to feel anxious. You are not alone, many are experiencing the same emotions. There is nothing wrong with feeling anxious. These are uncertain times and change is not always easy.

By Jeri Rothe, LCSW We are almost two weeks into this quarantine period due to the pandemic of the Corona Virus. We are working from home, distance learning from home, exercising from home, eating, drinking and entertaining ourselves from home….. It is clear that we all need to STAY AT HOME! So how should we handle all this “AT HOME” time? How is it effecting you emotionally? Are your kids scared; are you? These are uncertain and unprecedented times. It is natural to experience stress and anxiety. However, being aware of these stressors is what will better position us to address them. This is where our coping skills come in, and BOY, we need to use them now more than ever! If your go-to coping skills are difficult to use in the context of COVID-19 precautions, be creative. Take the opportunity to explore related skills. The more strategies you have in your toolkit, the better. The coping skills that work for you may vary per context, but having a variety of options allows you to be better equipped to handle your stress. My friends, it’s all about how you want to think and look at things. Currently, we need to make the most of the reality that we are in. Instead of focusing on all the things we cannot do because of certain restrictions, let’s shift the focus to the coping mechanisms that we now have the opportunity to delve into! We are creative beings, but we are also social creatures. The need to physically interact, hug and be close is an innate one. So, we need to find ways to remain socially connected while physically disconnecting. By thinking about COVID-19 differently, we now can react and handle it differently. How many times have you thought that there weren’t enough hours in the day? Or that you wish you had more time and weren’t so busy with “LIFE?” Well, now is the time to SLOW DOWN and be PRESENT. COVID-19 has forced us into that, so let’s take advantage. I read a nice article from Bill Gates yesterday in which he wrote, “The Corona Virus… is sent to remind us of the important lessons that we seem to have forgotten and it is up to us if we learn them or not.” So, spend that quality time with your family, play cards, have family dinners, bake, do crafts. Be PRESENT… Laugh, be silly, have a dance party! Find the humor…. Humor is a wonderful coping strategy. I taught my kids how to play Rummy 500 last night. We played and laughed and they have already asked if we can continue the game again tonight 😊. I have had a few virtual social gatherings with friends I haven’t had the “time” to catch up with. Have your kids have virtual sleepovers, movie nights or play dates! They need to be social and engaged. Let’s be thankful that this isn’t happening in the dead of winter. The weather should be getting warmer each day, (hopefully). Make sure everyone is taking time to be outside. Take those walks, with your family or just by yourself. Be creative. I have seen posts where neighborhoods are putting out exercise signs on their mailboxes for people to do as they walk by…how awesome! Have coffee on the front porch, watch the incredible sunsets, breathe in the fresh air! However, it IS important to understand that the dynamics in our everyday lives are now different. Patience and communication are key. There are many families who have kids home from college now, and their kids don’t necessarily want to be home yet! LOL. Most families have kids who are extremely busy with activities; those are gone too. Their lives are very different now, and remember, they are only kids. They need time to process these changes and disappointments, because there will probably be more of them before this is all over. Let’s make sure we give them the time to do that. Let’s make sure we give ALL of us the time to do that. We need to be aware of how these changes will affect our dynamics at home; and communicate and make adjustments accordingly. Communication about expectations is key as well, because they should change too. And pick your battles my friends. This is the time to really think about what truly matters. Now is the time for self-reflection and self-evaluation. Be kind, practice gratitude and empathy. We are all in this together… and I truly believe that we will emerge from this crisis with a better appreciation and respect for our fellow humans and citizens. Stay safe and healthy!

by Marie Hartzel, LPC, LCADC, ACS Riding the Wave of Anxiety Typically, anxiety doesn’t last very long. If you tell yourself that it will pass, you often will be okay. If you try too hard to stop an anxiety attack, however, it will only grow. According to Carl Jung, “What you resist not only persists, but will grow in size.” So using this strategy when you find yourself experiencing an anxiety or panic attack can be helpful. We have been conditioned to try to get rid of any discomfort--fight it and forget it. Doing this, however, can cause anxiety or discomfort to increase. Try to imagine the anxiety as a wave washing back and forth. Some waves may be larger than others, and some may crash to shore sooner than others. You can't stop the waves or make them go by faster. Instead, try to control your response, let the wave be, trying to control it will most likely have it last longer. During an anxiety or panic attack, your body releases adrenaline. An increase in adrenaline can cause symptoms similar to those of a heart attack, such as heart palpitations, increased heartbeat, and chest pain. Adrenaline also can cause your brain to believe that you are in danger. The messages coming from the thalamus (thinking part, sends signals to release of adrenaline and stress hormones) and or from the amygdala (emotional part, causing the anxiety responses) or more likely from both. You can find yourself in a fight or flight mode. So when you find yourself here, try to ride it out, like riding out a wave. Incorporating the other tools from your toolbox also helpful in riding the wave. For example, breathing techniques, positive self-talk or progressive muscle relaxation. Remind yourself that panic and/or anxiety attacks are temporary. According to the Surgeon General, a panic attack generally lasts between 10 to 15 minutes, and sometimes as long as 30 minutes. Instead, accept that anxiety is present, remind yourself it is temporary and use your coping skills to handle it. Anxiety or panic attacks can create fear--the fear that you are no longer in control. Therefore, it is important to seek help if you find yourself experiencing them frequently. Using the coping strategies in your toolbox, anxiety can be managed. Check-in here regularly, as additional strategies will be posted. Remember that coping strategies need to be practiced in order to work. Don’t give up and keep trying. Hopefully, you will find a coping strategy that works for you.

ON the upside of CORONA. Here is a message -- Stay home with your loved ones. SLOW DOWN. Spend time in the home you work so hard for. Go out in your yard , porch, deck, balcony or just peer out a window for a bit . SLOW DOWN. Whenever we go outside of our habitual patterns there is an enlivening within our organism. An enlivening can be fear , or irritability, but an enlivening none the less. We go kind of dead when we live in habit without consciousness. Boy has COVID 19 raised our consciousness! Try to see the benefits of hours and hours spent with your children , spouse, elderly. Take out a board game , cards, cook something complicated, bake a triple layer cake, do ALL of your laundry or clean that closet. Mostly see what comes of a SLOWER pace. The kind of pace that allows for something new to emerge. Something that could not have emerged out of busyness , overscheduled-ness, routine-ness, etc. You don’t even have to feel all zen about it, just notice yourself in this mode. Be aware of SLOWING DOWN and notice our resistance to it . Also, we are all in this together. Our therapists are mostly working virtually which again, gives you a new experience of your work together. We are all in this together.