Practical Ways to Cope with Coronavirus Anxiety

We have all felt it this week. Either in ourselves or others. There are rising levels of anxiety, stress, fear, and panic related to coronavirus. Whether it's worry about staying healthy or fear of the financial impact this may have – the energy is intense. We want to encourage you to take care of yourself during this time. 

This Is A Stressful Time for Us All

Everyone has their own definition of what constitutes a stressful event. And everyone has their own unique reaction to those events. If you find that you are not as impacted by the news about coronavirus, that is an okay response. If you find that you are more anxious, fearful, irritable, angry, or numb—that is normal too. Our individual reaction to stressful events is impacted by a number of things. Including, our proximity and exposure to the event, socioeconomic status, personal history, and personality. 

Sometimes, responses to stressful events don’t present as emotions. Instead, you may notice:

• a change in sleep patterns,

• change in appetite,

• difficulty concentrating,

• worsening of chronic health problems,

• increased use of alcohol or drugs,

• change in behavior (stocking up on essentials, changing your routine),

• psychosomatic symptoms (experiencing psychological distress in the form of physical symptoms). 

While it’s important to get and stay informed from credible sources and take precautions to keep ourselves and our communities healthy, it’s also imperative to take care of our physical and mental health. This means sticking to your treatment plan with your healthcare and mental health care providers. Taking medications as prescribed. Attending routine appointments. And, maintaining a healthy diet, exercise, and sleep routine. It also means reaching out for support – family, friends, doctors, therapists, and support groups. 

Here are a few ways we can support ourselves and our community right now: 

 1)    Limit intake of media.

With constant exposure to information and stimuli, it is so important to take a break so your brain can recover. Trying to take in more information when under stress already can exacerbate our stress response and worsen how we feel. It is good to keep yourself informed, but consider limiting your exposure to news, especially if you’re feeling overwhelmed. 

2)    Take care of your body.

Drink lots of water, eat healthy, and continue your normal exercise and sleep routine. Good diet, exercise and sleep are three of the main components for supporting your mental and physical health. 

3)    Rest and take time to relax.

Not only does this mean getting good sleep, but it also can mean making time for quiet/stillness, journaling, listening to music, setting limits/boundaries, removing things from the “to-do” list, playing, and disconnecting from social media. 

4)    Connect.

We need to talk about our stressors. Connect with others about how you’re feeling and any concerns you have. Connect about other things too. Laugh. There is no reason to stop living your lives right now. 

5)    Stay Healthy.

Take appropriate precautions to keep yourself healthy. Follow the CDC guidelines for COVID 19 response and health as much as possible. Encourage those around you to do the same.

Remember, Your Mental Health Matters. Telehealth in Montana Helps.

If you find that you are having a difficult time coping or feel overwhelmed. Please reach out to your mental health provider. We will come up with a strategy together to help you through this time. If you need a telehealth, or video therapy, appointment with one of our online counselors in Montana, simply:

1. Make an appointment online

2. Meet with one of our caring, professional online therapists

3. Begin your therapy journey from the comfort of your home, today

If you still have questions, we would love for you to read our FAQ page!

About the author: Caitlin Brandl, MS, PCLC

In this chaotic world, we are faced with many experiences that leave us feeling stuck, hurt, and overwhelmed. In this place, it can be lonely, isolating, and exhausting. Sometimes we need help navigating through the storm. It takes courage, persistence, and vulnerability to look inside ourselves, grow, change, and find meaning in our experiences.

Caitlin believes a trusting therapeutic relationship can help you heal, come alive, and cultivate resilience and hope so you can feel more connected to yourself and others. Her goal is to help you uncover your true self so that you can live life with a greater sense of peace, joy, and connectedness. Her approach to counseling is down-to-earth, nonjudgmental, and straight forward. You can learn more about Caitlin and her approach to therapy.

Additional Online Mental Health Services in Montana

From our Bozeman counseling clinic, our therapists can help with a number of issues including anxiety, worry, stress, depression and more. This caring team of Bozeman counselors are here for you and your loved ones. Visit us for addiction treatment, group counseling sessions, EMDR and Somatic Experiencing for trauma therapy, body image counseling, opportunities to explore coping patterns, marriage counseling and couples therapy, postpartum depression and anxiety counseling, mindfulness training, workshops and more tools for client education. We look forward to talking with you soon!

What are Boundaries?

Boundaries are something we hear a lot these days. But what about boundaries when it comes to family? It’s hard to create boundaries with family, and even harder when it’s with in-laws. How do we talk to our parents, brothers, sisters, and in-laws when we need to put boundaries in place?

Family Boundaries

The idea of setting boundaries can bring up a lot of fears of abandonment. We don’t want to disappoint or upset our loved ones. However, avoiding problems can create conflict in itself. So, what are boundaries? Google defines boundaries as "guidelines, rules, or limits that a person creates to identify for themselves what are reasonable, safe, and permissible ways for other people to behave around them and how they will respond when someone steps outside those limits."

To develop good boundaries, we need to recognize what we want or need in certain situations. “In instances where our boundaries have not been respected or heard, this can be difficult to identify because we may not realize that we have a 'right' to set boundaries in the first place,” says Juli Fraga. She is a licensed psychologist based in San Francisco, who focuses on women’s health and wellness.

“A healthy boundary is one where each person understands that they have their own thoughts and feelings and they are able to maintain a curiosity about the other person’s thoughts and feelings without making assumptions,” says Carlene MacMillan, a psychiatrist and the founder and clinic director of Brooklyn Minds Psychiatry. Healthy boundaries aren't rigid. They're flexible and open to some negotiation. As Fraga says, “They recognize the other person’s point of view and are respected by others.” 

Boundaries with Toxic Family

Toxic boundaries are non-negotiable. This means that often when someone tries to speak up or start a healthy, constructive dialogue, the person with toxic boundaries becomes critical or enraged. Or, as MacMillan says, a toxic relationship is like the experience of using an ATM machine that always takes money from you but never dispenses it. “You continually devote emotional resources toward the relationship, but feel taken advantage of and depleted in return.” When toxic boundaries are present, disappointment, confusion, and resentment are likely present, too.

Setting Family Boundaries

According to MacMillan, the first step to setting boundaries in challenging relationships is being explicit about your expectation. And, you should not assume the family member already knows what you need. “Be prepared to tell them more than once,” she says. It can also be helpful to emphasize that good boundaries strengthen relationships. So, by communicating your boundaries to the person, you're hoping to reinforce your bond.

Every situation is different, but if a family member brings more harm than good into your life, it could be time to cut off the relationship. This can be a very painful and hard choice to make, but a necessary one if you feel it has become abusive. Before you make a decision to end the relationship, talk through it with someone you trust such as a close friend or therapist. 

Working on Boundaries with a Therapist

If having these open discussions with family isn’t received well and you feel you have hit a roadblock, talking to a therapist can help. Working with a therapist to discuss your family dynamics and situation can help you feel validated and heard. Additionally, having an outside perspective could help you gain new insight into something you've been viewing through a zoomed-in lens. Discussing family dynamics and boundaries with a therapist can help you to find new ways to create healthy boundaries. 

About the Author: Rachael Myers, MSW, LCSW

They often say the most difficult part of therapy "is walking through the door." I believe there is truth to that statement. Therapy is not only an investment in yourself, but it's an investment in your life. Effective therapy can be a powerful way to achieving happiness, acceptance, and greater life satisfaction. 

The choice of a counselor is an important one. It is my belief the relationship between the therapist and client is the foundation for successful therapy. My goal is to provide clients with a non-judgmental, empathetic, genuine, and collaborative environment.

Rachael Myers, Licensed Clinical Social Worker (LCSW), graduated in 2011 from Belhaven University, where she received a Bachelor of Science in Psychology. In 2014, she earned a Masters of Social Work (MSW) from Southern University at New Orleans. Rachael has experience in outpatient and inpatient mental health hospitals, working with personality disorders, mood disorders, and addictive disorders. She has completed an externship and core skills 1 in Emotional Focused Therapy (EFT) to increase her skills in couples counseling.

As a therapist, she is able to integrate her knowledge of mental health issues to help couples, families, and individuals problem-solve, overcome personal issues, and work toward positive outcomes in relationships. In her practice, Rachael believes in a holistic approach. She has an attachment-based foundation and incorporates a variety of therapeutic methodologies based on the individual client needs.

Begin Therapy in Bozeman, MT

Working with a therapist to learn about setting boundaries is an act of self-care. We believe that learning about and setting boundaries with family can help you grow in not only your relationships with others, but with yourself. If you’re ready to begin counseling at our Bozeman, MT-based counseling practice, follow the steps below.

1. Schedule an appointment.

2. Start meeting with one of our empathetic therapists.

3. Set boundaries and feel confident in your relationships.

Counseling Services at Bridger Peaks

The skilled therapists at our counseling practice in Bozeman, MT provide many services. Whether you’re in need of individual counseling or marriage counseling, we can help. Furthermore, we provide anxiety treatment and depression therapy. And, all of our services are accessible using online therapy in Montana.