Some Coping Skills in an Uncertain Time

Today's post is a bit different than what we usually write about on the blog but, we believe it's a rather important topic right now so here goes.  Our sincere thanks to ACO Trip Leader Brian Swart for his professional input.  More importantly, our undying gratitude for his being one of the millions of Americans on the front lines right now dealing with this global crisis.

Brian Swart

Most of you know I am a nurse. A psychiatric nurse. As such I am seeing the growing issues facing all of us. To help I will put my chosen profession to work. Instead of giving you all of the regular stuff you are hearing about to take care of yourself. I am going to attempt to help those of you that I can with your fears and anxieties.

One of the biggest things psychiatric nurses help others with is in coping skills. Reality is everyone needs them. Some are better at it than others. Ultimately it takes practices. I have heard so many over the years tell me I don't have time for that. Well great news now many have more time than they know what to do with

1. Deep Breathing - This is one of the greatest of the skills that most would say "I've tried that," or, "I do that all the time." In martial arts you will perform a single action a thousand times before you become a novice, and a thousand more before you become adept, and so on. I dare to say most have not practiced deep breathing to this level. Then there is the point to practice in controlled, "quiet" environments and then the uncontrolled, chaotic environments. Body position is everything. Sit with your back straight. This allows the greatest use of your diaphragm so you utilize your lungs to the fullest. Feet flat on the floor. You can do with your eyes open or closed, but I recommend closed. Take a full breath in through your nose (about three seconds), and blow out through pursed lips slowly and controlled. Focus on your breath throughout. This will help to calm the body. It also leads us to...

2. Mindfulness - Being mindful or focused on your actions takes concentration. Use all of your senses to "explore" what you are doing in the moment. What to you feel, see, smell, hear, and taste? By focusing your thoughts like this it helps to quiet the mind.

3. Spirituality - Of all the training's, classes, and evidenced based research I have been through those that develop their spiritual aspect of life are shown to have better coping skills, and health, than those that don't. I will be biased on this one because I am a Christian with such beliefs. Praying is part of it. Prayer is seen as a healthy coping skill. It doesn't take rehearsed verses or sayings. It can be just an honest, private conversation that does not even need to be spoken out loud. It may be done anywhere, and at anytime.

I am with you, always.

4) Don't isolate - Wait what? Pure isolation is harmful to us as people. Although we are unable to gather or come together, spending time on the phone, online, texting, or what ever source you use for at least fifteen minutes a day is recommended by the Mental Health Association. Make it a point to set aside fifteen minutes a day for some form of interaction with another person. Not a pet,or TV, a real person. It is shown to help ground us in reality, interacting with another in times of stress. 

"Max" the ACO mascot and his little buddy gettin' ready for bed!

5) Sleep - The best thing you can do for your body and mind is to get the recommend amount of sleep for your age. This helps allow your body to maintain homeostasis which is needed to regulate your emotions. Try to limit day time napping to half an hour in the afternoon. Getting a full night sleep is preferable. If you are truly unable to do this please contact your primary care provider to discuss options.

6) Exercise - Whether you feel like it or not our bodies need exercise so that we may handle the various stress in our lives. If your thing is to lift hundreds of pounds and complete intense workouts then that is good for you. The rest of us can do with simple exercises such as walking, yard work, yoga, ti chi, or lighter work outs. As always consult your primary care provider if you have other medical/physical issues before beginning a program.

7) Hobbies - This may be a little harder to do if these include kayaking and white water rafting. Consider this, sitting around doing nothing will not only hurt our bodies, however also has negative effects on our minds as well. Find an activity you like or are interested that allows for learning, concentration, and the ability to complete something. We feel better when we do this as it provides distraction from our fears and anxieties, while allowing us to grow in person.

There you have it. Some basic tips that you have probably heard over and over again in your life to manage yourself. As much as I have so many laugh at these things, so much of it has been know to work for years and years. Find it silly? You don't even have to tell someone else that is what you are doing. It is all on you to decide if you will utilize these tips when so many have new found free time on your hands. Even if this post only helps one of you out there I am happy I did it. As always the nursing side of me will reiterate talk to your primary care provider before undertaking new challenges, especially if you have various issues going on.