Emotional Protective Equipment

The notion of Personal Protective Equipment is now part of our vernacular and daily life. We wear masks, wash hands and avoid each other. As we do, let’s take stock of the emotional protective equipment we also need—habits for self-care to maintain the ecosystem of our internal thought life. Below are some ideas.

The “Mask”: Protect your mind

·        Do not be seduced by fear into confusion and panic. These emotions make it easier to falsely see yourself as a victim, without agency. Panic and negativity are figurative viruses worth guarding against. Succumbing to fear hurls us into the wreckage of a future that may not come to pass. Humans have survived pandemics before. The symptoms of fear can subtly drive us in 1,000 different directions. Try to recognize when you are acting in fear, and delay any immediate actions until you can take a reflection-oriented approach.

·        Restrain pen and tongue. Do not spread hyperbole and misinformation. If you want to be and feel right, question that urge. Before fueling the flames, examine its credibility and motive. If the information or share is a healthy contribution, confirm and go ahead.

·        Remain positive and focus on the possibilities. This crisis is horrific, but like many others, it brings opportunities. New forms of employment will emerge. New ways of working may provide more freedom and untether us from such former fetters as cubicles and brutal commutes. 

·        Give yourself permission to operate at half-mast. Living in a crisis is exhausting. It is normal to allow yourself double the time for the same basic tasks.

·        Choose how to start your day (especially when you don’t think you have time for self-care). Focus on your breathing for 5 minutes. Each time an idea crosses your mind and distracts, bring yourself back to feeling and hearing your breath. Try this for 21 days consecutively. See what happens.   

The “Hands”: Control your actions

·        Spend less time on your phone scrolling through redundant pandemic news; spend more time on fiction, cooking, art, history, or popular mechanics. 

·        Trade convenience for health: cook home meals instead of buying takeout. 

·        Write down a list of your fears. Put the list down and for the next few days pick it up only to write what you can do instead of thinking and acting in fear.

·        If needed, restart your day. In times of crisis, it is normal to feel okay one minute and feel panic the next.

·        Move to change a thought or idea (for the better): Feeling powerless can sap your energy. When you feel this way, shift gears—do something physical for 10 minutes.

·       Act as if. When thoughts are on fire, take grounding actions that say, you are OK.  

·        Share a gratitude list of 5 to 10 items with a friend or family member. It’s OK to start simply with being grateful for 10 fingers, 10 toes, a hot shower, Netflix and a good headset for all those online meetings. When upset by the horrors of this pandemic, look for silver linings such as cleaner air or the chance to reconnect with family, friends and colleagues on a deeper, more personal level. 

·        Abide by the old AT&T phone ad: “Reach out and touch someone.” Brainstorm ways to do this from afar—a small token of appreciation, a handwritten letter. Reach others who make our lives better—clients, colleagues, teachers, service providers, nurses.

·        Innovate. Your next idea could be part of the solution, and help us address how to live through this pandemic.   

As for distancing for safety…

·        Actively take notice of others and act in accordance to their needs and ours. Ask yourself, “How can I have value for others at this moment?”

·        Tell people who make your life better that you miss them, and appreciate their contribution, whoever they may be.

·        Recast relationships that do not fulfill and reflect on who brings us joy and who drains us, and why. 

·        Become the chairperson of your own thoughts. You may not be able to choose your first thought, but you can almost always choose your second thought.

What perspectives are you choosing as the pandemic continues to spread? And what corresponding actions can you engage in for your emotional well-being?