psychology during pandemic

Seeking Balance in a Pandemic (Part III)

Pandemics increase anxiety and fear in large part due to the uncertainty principle. We don’t know the future, thus cannot control it. Our temper can flare and emotional reactions can feel overwhelming. Some key questions to ask yourself are: What is beyond your control? What are you able to influence by choices you make? For example, you may not be able to control the news about what is happening in the world, but you can control the amount of time you spend watching it. (Matthew 6:25-34)

Accept changes. A “normalcy bias” leads people to think things won’t change, but will go back to things as they were in the past. This may not happen.

Accept this possibility, and evaluate different potential scenarios. You can then plan for different contingencies to regain your balance in life. (Matthew 24:32-46)

Grow through new challenges. Fear and seeing the threats ahead, especially when health and financial crises are already present, can paralyze people and lead to unhealthy coping strategies. Turn your “threats” into “challenges” to think creatively about different options that are within your power to manage. Make specific plans for growth in different areas. Explore new ways to earn income. Read again, selecting various types of books. Write. Learn a musical instrument. Sing. Develop your spirituality. Explore your options for growth. (II Timothy 1:6-7)

Practice mindful empathy. Care for yourself and others requires an awareness which we can call loving mindfulness. Tune in to your own struggles, emotions, and physiological sensations (such as rapid heart beat, perspiration, etc.) with compassionate acceptance. Then turn this empathy toward others. Isolation can be extremely detrimental, and crises can bring opportunities to address the needs of others. When others need food, for example, drop some off on a porch without physically handing it to them. Love your neighbor as yourself. (I John 3:11-4:21)

Develop your faith. Crises often bring opportunities for spiritual growth and development for people. Explore your religious tradition more deeply. Read your Bible. Discover new ways to pray. Read the writings of spiritual leaders whom you respect. Meaning, purpose, and a valued direction in life, can grow out of your renewed relationship with God. This foundational arena of life can help you find peace that passes understanding, establishing your equilibrium regardless of what life throws at you.

(II Timothy 3:16-17; II Peter 1:2-8)

Ronald S. Newman, Ph.D. is a psychologist in Mays Landing, NJ who now does teletherapy for clients in New Jersey.

Photo by NBC News

seeking balance

Seeking Balance in a Pandemic (Part II)

In February, I was in Disney World enjoying time with my family, and now the world is in lockdown mode. Here are more key points for those of you who want to manage your own wellness and build resilience. (III John 2)

Listen to authorities. Experts on the spread of the virus have given advice regarding care for yourself and others, social distancing, and even what symptoms constitute a need to be tested. While this information may change as we learn more, look to specialists for their knowledge and expertise. Good sources of information can be found through various websites, including the CDC government sites or WebMD.

(I Timothy 2:1-4)

Practice extra hygiene principles. The COVID-19 virus at present is known to be easily transmitted in a variety of ways, such as surfaces that people touch and is even airborne through coughs or sneezes. It is reasonable to wash hands for 20 seconds, to avoid touching your face, to possibly wear gloves and masks when around others, and follow other recommendations from the experts. (Leviticus 15:1-15)

Socialize from a distance. Use this as an opportunity to connect with people via social media platforms, phone calls, or even personal conversations from six feet away. This may be with distant relatives and friends, or neighbors with whom you have little contact. We are all part of the human race, which unites us even with others whose cultures may be less familiar to us. (Hebrews 10:23-25)

Practice physical health strategies. Sufficient sleep, nutrition and exercise are foundations for health, so consider your personal health practices. Build your immune system, strengthen your muscles, and take charge of your health. Eat less sugar and more plant-based nutrition. Walking in the woods, biking a lonely road, or hiking on a remote trail can all be positive healthy experiences for you. (Dan. 1:1-21)

Ronald S. Newman, Ph.D. is a psychologist in Mays Landing, NJ who now does teletherapy for clients in New Jersey.

seeking balance

Seeking Balance in a Pandemic (Part I)

Currently, the Coronavirus (COVID-19) has spread around the world, influencing world leaders to take measures which have caused both healthcare and economic crises. The following suggestions can help you find balance in your life so you can think clearly and cope rationally with this pandemic.

Calm yourself. Practice centering and mindfulness exercises. Relax your body and calm your emotions. Simple deep breathing with long, slow breaths and progressive relaxation techniques can help. Meditative prayers and prayers of surrender can help, along with petitionary prayers. (John 14:27)

Grieve as needed. Losses come in many forms, and awareness of our grief can help us work through it and find the comfort and resolution we need over time. Acceptance of your emotional experience, maintaining healthy memories, forgiveness where needed, and talking it out with a supportive person, all have their place when grieving. (II Corinthians 1:2-5)

Renew your mind. Develop healthy thinking. Hold on to hope. Avoid “awfulizing”, where we focus on how awful things are, taking our minds off those things for which we can be grateful. Avoid “learned helplessness” where we get stuck feeling vulnerable and helpless, rather than understanding what reasonable action steps we can take. This is not a time for blaming and being judgmental of ourselves or others, but rather for showing grace and working toward healthy solutions. Maintain an appropriate sense of humor, in spite of the grief that comes at times like this. (Romans 12:1-2)

Solve problems creatively. Engage your reasoning and critical thinking abilities. List problems separately, so you can take the time to brainstorm creative solutions for each more fully. Be proactive, recognizing the power you do have to act. Develop and work the plans you develop addressing each problem identified. (Proverbs 1:1-7)

Ronald S. Newman, Ph.D. is a psychologist in Mays Landing, NJ who now does teletherapy for clients in New Jersey.