Our mission at Anxiety Specialists Counseling Center is to offer the best care possible in a safe, non-judgmental setting. Throughout the COVID-19 pandemic, the word safe took on a new meaning. Suddenly, I was as concerned about your physical health as your mental health.

With COVID-19 taking a steep rise in our county and state-wide, we continue to monitor and evaluate the safest means by which we can provide services to best meet your needs.

With more information about the spread of COVID-19 becoming available, we see the risk involved in face to face contact. Public health professionals have found that COVID-19 is spread primarily through vapor droplets from an infected person. Therefore, the highest risk is small, enclosed spaces where people are creating a lot of vapor through talking, singing, etc.

Unfortunately, there is inherent risk of infection with face to face counseling at this time. We are in a small, indoor office space, talking continually for an hour. If I am an asymptomatic carrier or the client prior to you is a carrier, the viral load would likely be great enough for infection.

Once CDC guidelines are met, we will celebrate the opportunity to be back in the same space with you. We are already upgrading office ventilation and creating new policies and increased sanitation procedures to minimize your risk. These will be in place when the CDC guidelines for reopening are met (starting phase one upon 14 days of decreasing COVID-19 cases).

At this time, we believe that conducting counseling sessions through telehealth is the safest option for everyone involved. We also recognize that that is not feasible for everyone. If you are unable to meet via telehealth, we welcome the opportunity to discuss your situation further by phone/email.

Please know this decision was made after much thought and research, with your safety and well-being as our highest priority.

Thank you.

As the world continues to deal with the coronavirus pandemic, health officials are recommending social-distancing and self-quarantine practices to slow the spread of the disease. This means, for the foreseeable future, we’ll be spending a lot more time at home. Our daily routines will shift, we’ll be without the face-to-face social contact that helps keep us feeling connected and positive, and we’ll need to adjust to this new normal.

That’s why now, more than ever before, prioritizing emotional and mental health is so important. Luckily, there are so many things you can do at home to show yourself some love and boost positivity. Not only are these practices a great way to manage anxiety, but they can also help you stay healthy and give your days more structure.
To help you get started, we’ve rounded up some of the best self-care tips from professionals in the self-care and wellness field that you can start practicing today.

Be kind to yourself

One of the best self-care tips you can follow right now is to be kind to yourself. While there is a lot you can’t control, you can, at the very least, pay attention to your feelings and practice self-compassion.
Try this:
No one can figure all this out in one week. Give yourself a little grace and remember you are resilient! – Martha Rosado, Owner, Anxiety Specialist Counseling Center

Even people who don’t usually struggle with anxiety are experiencing more worry and anxiety now. So, practice self-compassion and don’t be too hard on yourself if you’re experiencing more anxiety than usual. – Anxiety Canada

Limit information intake and screen time

While it’s important to remain informed, if you spend your entire day watching and thinking about the news, it creates a mindset of powerlessness and panic. Taking a break from it all can help reduce stress and give your mind room for positive thinking.
Try this:
It’s important to put time limits on media exposure to avoid feeling overwhelmed. – Kevin L. Gyoerkoe, Psy.D, The Anxiety and OCD Treatment Center

Set a timer on your phone and when it goes off walk away, play with your kids, take a walk outside, play a game, or do a guided meditation. The amount of information we are taking in right now can be overwhelming and counterproductive to making the best choices for ourselves. – Angela Saeger, Cedar Point Therapy

Create and stick to a daily routine

With so much change, it’s crucial that you try to maintain your routine as best you can. Doing so can give your days more structure, purpose, and hopefully a bit of normalcy.
Try this:
Schedule your exercise, work, and food at a specific time and it will give you a balanced day. – Yvonne Phillips, Feng Shui World
Your morning and bedtime routines are particularly important. Get your kids dressed, spend time on schoolwork, play, and connect with loved ones via technology (virtual dinner parties!). – NW Anxiety Institute

Reduce stress and anxiety with meditation and deep breathing

For most people, anxiety levels are rising as the days go by. However, panicking and stressing provide no protection against this crisis. If anything, doing so makes you more vulnerable. The immune system can’t function at its highest potential when the mind is worrying.
Try this:
Take care of your nervous system and reduce your anxiety with a practice such as the Emotional Freedom Technique (EFT) Tapping. EFT Tapping can support you so that your body is able to handle the electrical load of the huge amounts of stress we find ourselves in. I am also sharing a free EFT meditation that anyone can download and practice by themselves. – Damla Aktekin, Vibrational Healer, A Drop Of Om

Other than chocolate and wine, our self-care tip is to go to our website and press our “panic button.” Don’t worry–no one will show up at your door–it’s just a recording of us talking you through your anxiety. It’s anonymous and free so press away! – Abs & Mags, The Anxiety Sisters

Find a quiet place for a few minutes to focus on your breath to ground yourself and increase feelings of calm and relaxation. – Mindful Soul Center for Wellbeing

Several times a day, pause to do some conscious breathing. Relax, be very still, and then silently count out ten slow deep breaths. For that short period, focus your undivided attention on the passage and feel of your in-breath and your out-breath. – Morgan Dix, Cofounder, About Meditation & the One Mind Podcast

Deep breaths connect us to our whole selves, deliver much-needed oxygen to our cells, and keep us present. Aromatherapy with pure essential oils in addition to mindful breathing is a treat for our respiratory system and can lift the mood. – Amanda May-Fitzgerald, Owner, Wild at Heart

Don’t forget to stay active

Social distancing doesn’t mean you have to lounge around on the couch all day. Moving your body for 30 minutes a day is a great self-care practice to get endorphins flowing and boost energy.
Try this:
Aerobic exercise and resistance training are my go-to activities to reduce anxiety levels. There are a ton of free high-quality home workouts on YouTube. One work out will improve your day greatly. – Salomon Ptasevich, Anxiety Social Net

You can practice self-care and boost alertness by waking up with a meditation or morning stretch. I’ve made it more enjoyable by misting our Wanderlust Room & Linen spray on the yoga mat before practice or around me before I begin a meditation. It’s calming essential oils of organic Lavender and Ylang Ylang. – Aba T. Gyepi-Garbrah, Aba Love Apothecary

Use this time to make note of the positives in your life

As the world deals with uncertain times, it can be easy to look at this entire experience negatively. But what if you paused and decided to focus on the positives instead? What if you used this time to be grateful for all the good in your life?
Try this:
This is a great opportunity to slow down, be present and have gratitude for moments that we oftentimes take for granted, like taking a leisurely walk or having more time with kids, partners or pets. – Lori O’Mara, LCSW, CST, Cope Better Therapy

Evaluate opportunities for self-growth

All of this free time provides the perfect opportunity for introspection. Maybe for years, you’ve wanted to start meditating, or maybe you’ve always wanted to read more. No time is greater than the present to tackle some goals and make changes you’ve always wanted to.
Try this:
Think about what changes you are making that improve your well-being. How can you keep up those habits when the crisis passes? – New Dream

Use this time of rest as an opportunity to let go. Assess the life you’ve been living and what you would like to change. Start by looking within. How can you declutter your mind, body, AND spirit during this virus? What positive things can you add to your life to help you get through this? – Kristin Fehrman, Mindful In Style

Remember – YOU ARE NOT ALONE

It’s vital to stay connected during this time. Practice this self-care tip by video chatting with your grandparents or having a virtual dinner party with your friends.
Try this:
Social distancing does not mean social isolation. Isolation is highly risky behavior for anyone, especially given the anxiety and fear that has been embedded in the overall social reactivity. Creatively reframe the phrase self-quarantine to safe social connection. – Barry Pilson, Ph.D.

Realize we are all part of a community and we’re all in this together, from New York City to Sacramento (and everywhere in between). We’ll only come out stronger and more united in the end. Do things to help others in your community who may be in need, who may have difficulties helping themselves.

Some teenagers/young adults are seeing how they can help the elderly in their neighborhoods with grocery runs, etc.- Dr. Daniel Binus, MD, Beautiful Minds Medical

Originally published by Redfin

No one could predict a worldwide pandemic would shut down schools, cancel baseball season and have half of us converting to working from home. We have suddenly been thrown into a significant lifestyle shift. On a scale of 0 to 10, how much has your life changed in the past week?

We are ALL struggling to adjust to a multitude of changes.
New work routine?
New to remote learning/homeschooling our children?
New to cooking more at home?
New financial challenges?
The list goes on and on.
Here are a few tips from the counselors at Anxiety Specialists Counseling Center to promote staying centered and calm through the weeks ahead.

1- Be kind to yourself
Please, be kind to yourself. No one can figure all this out in one week. Give yourself a little grace and remember you are resilient! Validate the feelings you are having and notice if you are having self-critical thoughts.
Replace all the “I should….” statements with something more uplifting.
• I am resilient.
• We will get through this!
• I love my children.
• We are a team.
• These are temporary inconveniences.
• I am grateful for ___.
• Or find your own inspirational song or quote.

2- Get out
No, not to a concert with 5,000 of your closest friends. But for heaven sakes, get out of your house daily!
• Go for a hike
• Ride your bike
• Find a pond and feed some ducks
• Drive the Natchez Trace to sightsee
• Walk around your neighborhood
• Sit outside for meals
• Take your laptop outside for work

Sunlight is a mood booster. Fresh air is essential. Plus, UV light kills viruses. It’s a win-win!

3 – Practice

This crisis will deliver a multitude of opportunities to practice calming strategies and flexibility in the face of fear and frustration. Sometimes, I ace it! But lots of times, I fall flat on my face. Let’s practice being the best version of ourselves.
• A little less time on fear inducing social media
• A little more time one on one with our kids
• Read a book
• Write a letter
• Try a relaxation exercise on Calm.com or Insight Timer (phone apps)
• Clean out a closet
• Snuggle
• Play chase
• Enjoy a movie marathon
• Try Yoga w Adriene on Youtube
• Or shake your booty with Fitness Marshall
I challenge you to be creative, loving and connected. I’ll tell ya like I told my 5 year old today, we survive this thing by being kind and working together as a team. That and a sweet hug softened us both.

The counselors at Anxiety Specialists are here to support you through this COVID-19 crisis. If you think you could benefit from an individual counseling session please reach out. We are currently offering telemental health sessions on a HIPPA secure video platform.

Visit anxietyscc.com for more resources or to schedule and appointment.