Eight Ways To Stay Connected During Social Distancing

 

"The only courage that matters is the kind that gets you from one moment to the next."

Mignon McLaughlin

 

In these days of COVID-19, social distancing is critical. To help prevent the virus from spreading further, everyone must do their part to avoid physical contact with others. While you need to adjust your normal routine, writer Jamie Friedlander says you can still stay connected to others during this time of isolation. 

In this issue of Promotional Consultant Today, we share Friedlander's guidance for staying connected to others.

1.    Talk to one friend each day. Be sure to reach out to one family member or friend every day. While GChat and texting are perfectly acceptable, Friedlander says it's even better to hear someone's voice on the phone or see them through FaceTime. "You don't need to meet anyone to feel connected," says Viktor Sander, a social psychology consultant with SocialPro. "It's all about reciprocally opening up to each other, sharing experiences and making the other person feel heard. And that's something you can do over the phone or internet."

2.    Send someone you love a handwritten letter. Grab a notecard you have lying around and send a handwritten note to a family member or friend on your mind. Not only will the letter brighten their day, but it'll likely spark a conversation once they receive it in the mail, says Friedlander. 

3.    Foster connection with those in your home. It's challenging being confined to our homes. To prevent the spread of COVID-19, we must avoid meeting friends for dinner or hanging out with co-workers at happy hours. Friedlander says it's easy to think of what we're missing out on, but we must also remember what we're gaining through this unexpected time at home. Take time to strengthen relationships with those in your home, whether you're spending time with your kids, a significant other or a roommate.

4.    Reach out to friends who have depression or anxiety. Social isolation is hard for everyone, but especially for those facing anxiety or depression. Friedlander recommends texting friends and family members to let them know you're thinking of them. Even if you don't get a response, don't stop reaching out. When it comes to your anxious friends, Friedlander says it's important to avoid talking about anything coronavirus-related that will worsen their anxiety.

5.    Have a family member read your child a bedtime book through FaceTime. If your children are used to more social interaction with family members and friends, Friedlander suggests having one of their grandparents, aunts or uncles read them a bedtime book from afar.

6.    Host a virtual watch party with friends. To keep your spirits up and stay connected from afar, try watching a show or movie with your friends. Through Netflix Party, you can stream a show at the same time as your friends. Then, do a group video chat once it's over to talk about it. If you're not in the mood to binge-watch a show, try hosting a virtual book club instead.

7.    Stream a class. For many, daily socialization involves not only chatting with co-workers and spending time with family and friends, but also heading to a barre class or a running club. Keep the socialization alive through a virtual class. Many fitness studios have begun offering remote exercise classes, so hop online and see what's available.

Social distancing and social isolation can feel uncomfortable, especially when you're used to being around lots of people in your day. Whether you're spending time in solitude or you're working while caring for your family at home, look for ways to reach out to others. Aim to do something each day that keeps you connected to the world outside.

 

Compiled by Audrey Sellers

Source: Jamie Friedlander is a freelance writer based in Chicago and the former features editor of SUCCESS magazine. Her work has been published in The Cut, VICE, Inc., The Chicago Tribune and Business Insider, among other publications.

Nine Lessons To Learn From COVID-19

 

"You don't have to control your thoughts; you just have to stop letting them control you."

Dan Millman

 

The global pandemic has changed the way we live. Contained in our homes, we must reorient our approach to our colleagues, clients, family and friends. While you might feel a massive loss of control, there are some important takeaways to learn from this moment in time.

Kristen Lee, Ed.D., LICSW, lead faculty for behavioral science at Northeastern University, says there are nine lessons we can draw upon for individual and collective fortitude.

Lesson 1: Intellectual humility is vital. We are not all public health experts. We are an evolved civilization with extraordinary advances in science and medicine and access to information. Dr. Lee says we must all consider the sources we rely on and how we transmit information across our spheres of social influence.

Lesson 2: Time-outs are not always punishments. We are creative, innovative, agile creatures. Moments of distress call us to rethink our typical routines and identify new strategies for coping and living. Dr. Lee says this pause might prove to be a return to creativity for many who might find it has been squeezed out during typical routines.

Lesson 3: We are more resilient than we realize. Humans are wired for resilience. Dr. Lee asserts that resilience can increase even during difficult times when we focus on activities that help to cultivate it. Join forces with people who co-nurture and provide reciprocal support.

Lesson 4: Kindness is contagious. While fear and illness itself can be contagious, so are acts of love and kindness. When we focus energy on helping those who are most vulnerable in times of crisis, the positive effects spread and strengthen our collective well-being.

Lesson 5: Challenges help us discover our strengths and resources. Dr. Lee reminds others that we have a host of internal and external resources to harness, including strong analytical and problem-solving abilities and people and places that provide solace and grounding.

Lesson 6: The basics are not basic. The elements of air, water, earth and fire are unparalleled. Spend time appreciating nature and get outside as much as is safe and possible, recommends Dr. Lee. Watch sunrises and sunsets from your window. Find ways to take in the elements.

Lesson 7: There are no wrong emotions. Pandemics can evoke powerful emotions, including fear, anxiety, shock and panic. Don't stress about being stressed. This is human, says Dr. Lee. Take time to name what is happening and consider what resources you can access to help you.

Lesson 8: Self-care is essential all the time. Crises can show us that we were previously running on fumes. There's no health without mental health. Proper sleep, nutrition, hydration and exercise can go a long way towards boosting our mental reserves, notes Dr. Lee.

Lesson 9: Mindfulness helps us combat mindlessness. When we focus on the now and engage in a non-judgmental stance, it strengthens our resilience and capacity to enjoy what is and cope with what isn't. 

As you continue to adapt during these times, reflect on the lessons above and consider how you can help share them with your team members.

 

Compiled by Audrey Sellers

Source: Kristen Lee, Ed.D., LICSW is lead faculty for behavioral science at Northeastern University. She is the author of Reset: Make the Most of Your Stress and Mentalligence: A New Psychology of Thinking. Dr. Lee has also given a TED talk called "The Risk You Must Take."

I FEEL VULNERABE IF I EXPRESS MY EMOTIONS: So I don’t.

When people feel vulnerable, they hold back.  In relationships, this is the kiss of death.



As people, we are emotional beings, whether we like to admit it or not.  Male and female alike.  If we choose to hold back from expressing our feelings, then we are certain to endanger our relationship with our loved ones, family and friends.  We pay a heavy toll when we choose to do this.



Why Do We Fear Being Vulnerable?

In some cases, we believe, without a doubt, that we would be putting ourselves in a position of weakness, be defenseless and susceptible to a seriously, negative response.   We would be exposing ourselves to be a target of ridicule or attack.   It’s equal to losing control and putting ourselves at the mercy of someone else.  And there’s nothing comfortable about that!  So we earnestly avoid doing it, as if our lives depend upon it.

Where Did This Fear Come From?

Fear is a feeling of danger which invokes a fight or flight response.  When we are dealing with emotions, we usually choose to take flight!  Time and time again, this fear is traced back to when we were being raised as children.  For example, did you ever hear, or were you ever told:

·         ‘men don’t cry’

·         ‘girls cry at the drop of a hat’

·         Showing feelings is a sign of weakness

·         ‘Be a man’

·         ‘Suck it up’

·         ‘crying is for sissies’

·         ‘Be strong’

Or when we tried to explain our side of the story, expressing our feelings (and yes, being vulnerable), it wasn’t received well?  Were you punished? Made fun of? Or told you needed to ‘toughen-up’.  Remember, you were a child here.  You were learning the rules of life.  How to please adults.  How to conduct ourselves in our environment so that we received praise, not ridicule.  We were indoctrinated with the experiences, therefore the rules, of those influential in our life.   Right or wrong, as a child, we were absorbing the behavior and rules of those around us to survive. 



Here’s the Good News!

You’re not a child anymore, so ask yourself “do those rules serve me well now?”  Not likely.  So can you do anything to change them?  Absolutely!

Change the Rules!  You have the Power!

To show someone that you are vulnerable is actually a sign of strength.   It shows that you are comfortable with who you are.  That you have control over your thoughts and actions.  You are exhibiting self-confidence. 



As in any situation you are in, there is a possibility of rejection or a negative response but that doesn’t stop us from trying, does it? No!  We go to the job interviews, approach someone we are attracted to, try new things, meet new people.  We are vulnerable in all these situations.  But we don’t attach anything negative to ourselves for trying and possibly failing.  We accept the outcome whether they are negative or positive.  We believe we did our best.  If we are rejected, our sense of being is still intact (although perhaps a little bruised!) but we quickly get over it.  We shake off the negative feeling, chalk it up to experience and move on to the next adventure.  We’re okay.  This is proof that we are capable of being vulnerable and still maintain control.   It’s all good.  It’s all positive.



So try this:  look at your current relationship and ask yourself what are you holding back from expressing or showing?  What are the problematic topics you are avoiding?  Now ask yourself ‘why am I avoiding them?’  Is your reason based on fact?  Or is it just an unfounded belief? 



Psychotherapy Can Help

In my practice, I have helped many people overcome their fear of being vulnerable.  It begins with identifying where the fear originated, and then replacing them with positive beliefs building up your confident.  Because these emotions are deeply rooted, guidance is usually necessary to help you overcome your fear.  Together we will be on this journey. 

IMPORTANT LESSONS YOUR ANGER CAN TEACH YOU Part2

The trick in expressing anger is thus neither to ignore it and become a doormat, or to use it to establish the dominance of your own needs. First you must examine the angry reaction you feel to understand what lies at its source.


Questions you might need to ask yourself are:


Does the situation justify my anger?


What might my anger be telling me about myself rather than about the other person?


Do I have my own vulnerabilities, or past hurts, that are being activated by what the other person said or did?


Does my reaction appear out of proportion to what happened, or does it appear to be an accurate response to some legitimate harm or violation?


If I let my anger sit a bit, and gain a little bit more perspective on my feeling, does the feeling subside?


If I contemplate not standing up for myself on this issue, will I be doing harm to myself?


If after this self-examination you still feel angry, it might be a sign that a conversation needs to be had, or that assertiveness on behalf of yourself is needed.


How to Express Your Anger:


If such a conversation about your needs and demands is to go well, and if the objective is to remain in a relationship with the person who did or said something that was harmful to your well-being or your sense of self, you might want to wait to talk about it until the intensity of the feeling has subsided enough that you are not in the throes of it.


Anger has a way of empowering you with a strength and conviction that can disempower and invalidate the other person. The objective of a conversation about your needs should not be to get back at the other person by elevating yourself and devaluing the other person, but to reveal some of the values or vulnerabilities that were undermined or injured by what the other person said or did. If this can be conveyed in a way that maintains the respect and dignity of the other person, they are more likely to respond non-defensively, and genuinely hear what your anger is really about.


If maintaining the relationship is not a priority because what has happened has crossed clear boundaries, and is making you question whether or not you even want to be in a relationship, then exposing your vulnerabilities may not be the way to go. You may then instead want to use the information from your anger to set a clear boundary, to walk away, or to otherwise prevent more violations from happening. In such instances you may indeed need the power that anger fills you with in order to not lose your courage or back down when your anger tells you you should take a stance.

So Where Does this Leave Us?


Anger is not inherently bad but helps to define us and what we want or need in opposition to that which threatens us or harms us. By having access to anger we have access to a sense of self and this allows us to live a life where we are more in control of our destiny and of what happens to us in life. However, at times our anger can indeed be an exaggerated response that originates in a fragile ego or an unreasonable set of expectations we impose on the world. In such situations we may need to make more room for others rather than make more room for ourselves.


So in the end we end up in the same place as Aristotles who wrote:


“Anyone can become angry. That is easy. But to be angry with the right person, to the right degree, at the right time, for the right purpose and in the right way—that is not easy”.


As with so many other of our feelings we both have to be careful not to shun them and be careful not to let them carry us away. We have to exercise control at times, but not so much control that we lose touch with what our feelings are telling us about what we need and who we are.


Written By:

Psychodynamic therapist, Dr. Rune Moelbak


About him: He is Rune Moelbak, Ph.D. a psychologist and couples therapist in Houston, Texas.

IMPORTANT LESSONS YOUR ANGER CAN TEACH YOU Part1

 
Anger is not just a problem to get rid of, but a message to you about who you are and what is important to you. Oftentimes, however, this important fact gets ignored because we live in a society in which anger is often considered inappropriate and uncivil.


For the most part we have learned to associate anger with destruction and aggression. We have likely felt its negative impact on our relationships or been ashamed about how our anger made us act. Maybe we have experienced the destructive impact of other people’s anger outbursts on us, or we have seen it turn violent and cause ruptures between people we love.


However, anger is not the same as aggression or loss of control. Aggression and loss of control can be the outcome of anger, but they more so indicate ways of expressing anger or reacting to anger than the feeling of anger itself.


Anger can really be said to cover a spectrum of emotions from frustration and slight annoyance on the one end to explosive rage on the other and can be said to involve a whole range of shades in-between. Sometimes in fact, it is only when we ignore the first signs of anger, or fail to catch our anger and express it when it is still just an indicator of annoyance, that we end up bottling it up to the point where we finally explode.


Anger Can Be a Necessary and Useful Emotion:


At its core anger alerts us to threats and tells us when one of our fundamental needs has gone unmet or has been squashed. In doing so anger makes it clear to us who we are. It tells us for example if our space has been invaded, if our freedom has been squashed, if our pride has been injured, if the way we see the world has been invalidated, or if our feelings have been ignored. It alerts us to the fact that we have been wronged in some way, or that we have felt slighted, mistreated, or diminished. By doing so it gives us an opportunity to correct a wrong or to put a relationship back on the right track. It tells us what we need in order to feel healthy and good about ourselves and happy about the environment in which we live our life.


The actions and initiatives that come out of this can in the final analysis help restore or repair a situation that if left unattended would distort or destroy a relationship, lead to resentment, avoidance, or distance, or result in outright harm to our well-being.


I know of no close interpersonal relationship, for example, that will not at some point involve moments of annoyance, frustration, and anger, and it is a sign of a mature relationship that each person can express when their needs are not being met or let each other know when something does not feel good. Anger is what allows us to know when this is occurring. It alerts us to the fact that something needs to be addressed so the relationship can adapt and remain good.

When to Express and Not Express Your Anger:


Not long ago I saw a thought-provoking Facebook post that asked: How do you express anger? And provided 1 out of 6 options. Do you walk away? Become silent? Shout? Cry? Beat? Or Smile?


I thought this post was evocative because it shows that just because you do not get loud, aggressive, or lose your temper, doesn’t mean that you are not experiencing or expressing your anger.


Anger that is not talked about is going to get expressed somehow, even if it is not being expressed outwardly. Research, for example, shows that suppressed or unexpressed anger can lead to long-term health problems and can even be one of main causes of depression.


In fact, anger that remains unexpressed, and therefore boundaries or needs that are not asserted, can only happen at the expense of one’s self.


If I cannot muster the self-defence to assert that another person’s negative accusations of me are unfair or unreasonable, I have no choice but to collapse into shame, guilt, or self-doubt. By abandoning my anger, or being too afraid to express it, I am therefore in fact abandoning or hurting myself.


On the other hand, my needs, expectations, and wants can in fact be exaggerated, and the anger I feel the result of a having too big of an ego and making too little room for others. In such instances, I do need to check my anger, and examine if my anger has more to do with me than with the other person.


Perhaps I tend to feel a deep shame about myself if my viewpoints are challenged, but instead of acknowledging and owning this, I angrily want the world to accommodate me and soothe my hurt ego. If the world always adapts to me, validates me, and tells me how great I am, I never have to confront my own insecurity but can maintain a sense of strength and power that prevents me from having to look at myself. Sometimes these kinds of deep vulnerabilities are what can lead to some of the worst anger outbursts, abuses of power, and attempts to control others. It reminds us that just because we are offended, does not make us right, and that others are not obligated to take care of our feelings. 


The trick in expressing anger is thus neither to ignore it and become a doormat, or to use it to establish the dominance of your own needs. First you must examine the angry reaction you feel to understand what lies at its source.


Continued in Part 2


Written By:

Psychodynamic therapist, Dr. Rune Moelbak


About him: He is Rune Moelbak, Ph.D. a psychologist and couples therapist in Houston, Texas.