Being able to shift our perspective towards a more positive bend is helpful. This shift serves a functional purpose to keep us moving forward. This is helpful, of course, but we should also not be shaming all the “not so good feelings” we’re experiencing right now. Sadness, panic, fear, hopelessness and grief are all appropriate responses to what’s happening.

But, sometimes we need a mental break from those feelings. We need some other perspectives to keep us going. Here are 8 affirmations I’ve been spending time with over the past few weeks. I hope you find them helpful.

This is not normal and it’s OK that I’m not acting normal.

Try not to internalize the gaslighting that’s happening on the news. This is an unprecedented global issue and trying to be ‘normal’ is an unreasonable expectation right now. Plus, normal has always been overrated.

I am doing the best I can.

We can only do what we can right now. Maybe that means being productive, maybe it doesn’t. All that actually matters is that you’re trying your best.

Creating helps me feel in control.

When so much of our lives feels out of control and uncertain, taking control and creating anything: an experience, playlist or puzzle, can be grounding.

I don’t have to feel guilty for having the resources I do have.

It’s OK to have enough resources to be OK during this time. If you have more than you need, consider how you might help support others if you want – whether that’s emotionally or financially. Either way, having right now doesn’t mean that you can’t feel good about how fortunate you are.

It’s OK for me to experience joy and other positive emotions during this time.

There is no one right way to feel during a pandemic. Relish the moments of joy and ease that you do have. You’re allowed to feel good and hopeful.

There is no right way to survive the pandemic.

We’re all doing the best we can to survive. This may not look like your normal way of being and that’s OK. Extend yourself the grace of flexibility and adaptability.

Taking care of myself helps me better take care of others.

Running yourself into the ground and taking nonessential risks is not helpful to your wellbeing. Taking care of yourself allows you to be more present for others.

Being productive is not a sign of personal worth.

It’s OK if you don’t have the capacity to work extra hard, start a new business or learn a new language. Productivity was never an indicator of worth and still shouldn’t be.

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That being said, no practice or skill is a one size fits all. Some things work for others, while other skills just don’t connect with some people. This idea is something that I often talk about with clients in my practice. We always try to find the most helpful tools for them. It’s not enough to say “just do this” and forget about it. That just doesn’t work.

Lately, I’ve been reflecting on the idea of embracing mindfulness when times are tough. It’s certainly been more difficult for me as I’ve adjusted to life during the pandemic. But, it’s not impossible.

Mindfulness, to me, is the gift of presence. You can practice mindfulness when you’re walking, sitting and listening to music, or even doing chores (like washing the dishes). You can use your five senses to bring your attention and focus to the present moment which is the only place in which your body can truly exist.

Why Mindfulness is Hard When Times are Tough

Embracing mindfulness is more difficult when things are rough because when we are under stress our brains do not function as well. Our higher order thinking is halted and more of our base line impulses rise to the surface. Making big, well-informed decisions become more difficult and we focus more on our survival. This is part of the reason why many of us have been panic-buying toilet paper and other supplies.

But, I have to be honest, mindfulness requires a great deal of mental energy. That’s the bad news! But, the good news is mindfulness is also a practice that we get better with over time. As long as you practice mindfulness, you’re going to get better at being in the moment.

How to be More Mindful During the Pandemic

These are trying times and if you find meditation too difficult to do right now because of the focus it requires, that’s OK. It’s not a practice for everyone to begin with and it might be more difficult to do right now as you’re focused on managing your health during a global crisis.

If you do want to try and practice mindfulness more now, try starting VERY small. Try to focus on being present for small moments at a time. The next time you’re outside on a walk pause for a few seconds and just take notice of the world around you. Or when you move from your work from home setup and step into the kitchen or bathroom just take a second to take a breath and ask yourself what you’re feeling. That’s it! Then continue with your day knowing that you’ve practiced being mindful.

The more you engage in these brief moments of presence, you train your brain to be more conscious of the moment you’re in. Try it for just a moment at first and as you get better and more consistent with those check-ins, try it for a little longer. Aim for 30 seconds at a time, then try for longer over time. There will be times when it’s easier than others and that’s OK. You don’t have to become a guru in the middle of a pandemic. Maybe just being more mindful is good enough.

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Rachel and Jor-El offer up some therapist-approved strategies to help cope with the pandemic as it seems likely we’ll be dealing with the fallout of this for some time. They discuss practicing acceptance & using humor and the benefit of laughter! They also share their favorite tweets and memes also too. We hope that you find the practical suggestions helpful and share with friends near and far.  We have to get through this together…but apart #socialdistancing!

To keep with the latest news about how to protect yourself and others, please visit the CDC’s site on COVID-19 or the latest developments from WHO.And, as always, if you enjoy our podcast please send feedback to us directly @vivawellnessnyc, @rachelgersten and @jorelcaraballo on Twitter and Instagram. And please leave a rating and review on iTunes so that we can grow our podcast even further. Thanks for listening!

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