Are You Feeling Stuck Due To COVID19?

Everyone's experience of COVID 19 is completely different. Some people having been feeling more stress than others especially those who are in isolation and working from home. Our realities have changed with this pandemic and mostly we can all relate to the fact that uncertainty has really turned things upside down from a social, economic, work and psychological point of view.

The one thing that keeps most people anxious is whether this is the new way we are all going to be living life moving forward. Has our past "freedom" been redefined from now on and are restrictions the new way of doing everything from social distancing to dating to job interviews to dining out? Is our optimism slipping?

This psychological phenomena is very similar to grief, in fact we could say that most people may be experiencing this "anxiety and stuckness" as a result of the losses (sense of security, jobs, routine etc) we are experiencing as a society and then individually.

Some people are continuing life as if it isn't happening (denial), others are afraid that life will never be the same and feel down (depression). What we can see is how our ability to be resilient is certainly being tested.

Flattening the curve is our goal as a society but some people are getting fed up and wondering how to continue to stay in isolation and not feel "stuck" in grief or this never ending uncertainty.

If you are stuck in the COVID19 grief cycle you may be experiencing:

a) loss of interest: socially, activities, hobbies or meaningful experiences, all seems monotonous.

b) sense of time and day is scrambled: all your days feel the same. Nothing eventful to write home about. A weekend feels like a weekday. 

c) boredom: Less things to do, given everyday feels like you are just the same thing over and over again. Can't think of anything else and even if you did, refer to point 1 - not interested anymore.

d) deflated about future plans: unsure as to whether to create some travel plans as that may be different from now on. The idea of doing a road trip even locally seems unexciting but more like something to break the monotony.

Ways to navigate the above points:

1.      Talk about it with your friends or family/neighbours. It's important to not assume that this is only happening to you or that you feel unable to express your feelings because it's a burden. Share the load and in the meantime, keep connecting with others

2.      Staying informed is necessary but most of your days should be news free. Focus on other world topics and discuss these. Create other activities that allow you to distinguish weekends from weekdays even for every day of the week.

3.      Try and make use of the time you have at home, given that it's highly likely things will change and soon you will be wishing you could be home working on a rainy day instead of having to step out into the cold. For instance; organise, fix, paint, clean your house and garden.

4.      Dream anyway. Our fantasy allows us to be hopeful and creativity may strike in other ways you didn't expect. Go on the road trip anyway, sometimes we just need to make that initial move and things flow quickly on from there as we remember how much fun we can have with the simple things in life.

Resilience is a must in times like these. Remaining positive when we can and expressing our emotions so we don't feel so alone is a bit step towards becoming unstuck

By Psychologist Magdalena Lopez

About Me: I'm a caring & compassionate Psychologist in Melbourne, helping adults, couples and families in counselling who have anxiety, depression or relationship concerns, live a happier, healthier life. 

How To Cope With Social Isolation During Covid 19

Many countries including Australia have turned to social isolation and social distancing in order to stop the spread of the covid 19 amongst other precautionary behaviors. As social creatures, this is naturally going to produce massive challenges at the hour of being confined to our homes. We face being removed from people we love, losing our freedom and income or jobs which can leave many feeling anxious, frustrated, bored and depressed.

Here are a few things to do that may help during social isolation:

1. Stay in touch - social distancing is not social disconnection. Use this time to call friends and family and those you haven’t spoken to in a while. Our mental health requires a dose of social contact frequently especially in times of stress.

2. Avoid conflict - close proximity to another person round the clock is a gateway to arguments and tension. Times of crisis increase frustration, fear, and irritability so recognise some of these feelings within yourself and perhaps take time out in another part of the house if you think you may end up arguing.

3. Create routine and structure - working from home is not easy for those who aren't used to it, therefore, now is the time to mimic your typical workday so that your day looks like you are going to work in terms of hours, breaks and rest times.

4. Seek support - if you are feeling stress and anxiety, consider speaking to a psychologist so that they may further help in you feel reassured and supported during this time.

You can also access your local GP and obtain a mental health care plan to assist you in obtaining a medicare rebate or contact your private health insurance.

By Psychologist Magdalena Lopez

Are You Feeling Anxious About The Corona Virus?

Everyone is talking about the coronavirus as this new pandemic spreads and the whole world watches attentively at the range of effects from simple symptoms to deaths. Unfortunately, as the world is changing and evolving with this virus, so is the rate of mass hysteria that is accompanying it. Without underestimating the life-threatening potential of this virus, it is also important to notice how the world has created an extraordinary level of panic and irrationality that is making things ten times worse.

It's very easy now to be overwhelmed by all the information that is being published, not to mention the added rumors and speculations that heighten these stories, at home, work, in public, amongst friends, etc.

So here is the thing, there are 2 levels of difficulty happening right now, the virus and the frenzy.  What we do know is that the virus and its effects are being managed daily by the government and medical institutions. However, the frenzy is out of control.

The baseline solution starts with asking yourself whether if you want to be part of the facts or entertain yourself in the world of frenzy. The latter will definitely cause you anxiety, uncertainty, doubt, mistrust, confusion, and loss of perspective. You might end up being one of those people buying 48 rolls of toilet paper without a really good explanation.

Here are a few quick tips on how to manage anxiety whilst keeping healthy and safe:

1. Know the FACTS. the government has made real efforts to publish on their website all the information that the public needs to know. They have the best professionals working round the clock to help, so read this information and learn it well.

*Federal Government https://www.health.gov.au/      

*State Government  https://www.dhhs.vic.gov.au/coronavirus-covid-19-transmission-reduction-measures

They have different areas of responsibility and the resources they control, so they have separate but aligned responses. 

2. Avoid news, social media sensationalization and all other sources of gossip that aren't from government sources. Unfortunately, the may misrepresent the facts leading to a very quick game of speculations, and the typical "they are saying now that..." which creates more anxiety with the public.

If you need reassurance, stick to the government pages.  https://www.facebook.com/healthgovau

3. Keep living your life! Life has not stopped because the world has a pandemic. There have been many pandemics since the beginning of time. We have facts, try and adhere to them within reason and remember to continue going about life. We need to adjust to restrictions creatively.

4. Take this time out for more self-care, compassion and healthy living. Social distancing does NOT mean becoming a hermit or living in total isolation unless you are sick or quarantined. If you are at risk, take the precautions necessary. If you don't know if you are at risk, speak to your doctor so you know what to do but don't disconnect from life and others. 

5. Learn to live sparingly and practice compassion. Stop hoarding! Others in need are getting affected and it's perpetuating a toxic cycle of selfishness and greed that is not substantiated by this pandemic.

Choose facts over frenzy to remain calm. 

If you are struggling, please reach out to a psychologist to keep the communication open about your anxiety. 

By Psychologist Magdalena Lopez

St Kilda Road Psychology

About Me: I'm a caring & compassionate Psychologist in Melbourne, helping adults, couples and families in counselling who have anxiety, depression or relationship concerns, live a happier, healthier life. 

Four Signs Your Anxiety is Getting the Better of You

We've all experienced some level of anxiety at one point or another in life. It's uncomfortable and it eventually passes so we don't give it any more thought but when it becomes more frequent and intense, or it's simply not going away, there's a sense that something is not quite right.

Let's explore some of the things most people can relate to at the hour of noticing this level of anxiety and why it's a good idea to seek an experienced Psychologist for help.

1. When it is creating  distress in your life and it's starting to make you feel down

Thoughts are becoming scattered, going round in circles, it may even be hard to focus at times. Perhaps it feels like you are losing some control and that is starting to create an extra level of worry.

Unfortunately, it may be impacting either work, your relationships or study. Maybe your sleep is getting interrupted which means the next day, functioning at an optimal level just becomes slightly harder.

All this could create physical tension, maybe heart palpitations or even an intense sense of dread or panic without any explanation at all.

Panic can feel very overwhelming and scary experience. Sometimes people end up feeling flat or down after such high levels of anxiety, wanting to isolate, withdraw or avoid certain people (tasks or events). There is a risk depression may be on its way too.

2. Nothing you have done or are doing is making it go away

So you've spoken to your family and friends and they have tried to say everything that might help but it may only give you temporary relief. You've tried engaging in some distraction, exercise and other healthy habits only to realise something is still there.

Talking to your circle of people is helpful in the beginning but after a period of time, it may start to become repetitive and may create some discomfort in the relationship.  It's a clear sign that their ability to help is now limited when your loved ones suggest professional support is your best option.

3. You are self medicating or using over-reliant coping mechanisms

It may be alcohol, party drugs, some gambling, pornography  or over relying on others, perhaps engaging in a healthy activities (such as exercise) but over doing it. All in hope of quietening the anxiety or distracting yourself enough to not notice it.

Unfortunately, the catch twenty two is that all these efforts seem to provide a helpful distraction for a while, but in the end, they are harmful to yourself mentally and physically. These unhealthy coping mechanisms could impact the relationships you have with others around you.

4. People you know are suggesting that you reach out to a professional for help

Suggesting you speak to a qualified professional who can help is another way others can support you. It's not easy to watch someone you care for suffer emotionally, therefore it is the best advice they can give you.  It keeps your relationships healthy and you get to work on resolving your concerns in a confidential, safe and professional manner. Perhaps it's time to be proactive and seek the right help with a trained psychologist to start working on what matters the most, your peace of mind.

by Psychologist Magdalena Lopez

About Me: I'm a caring & compassionate Psychologist in Melbourne, helping adults, couples and families in counselling who have anxiety, depression or relationship concerns, live a happier, healthier life.