Not Just Surviving, But Thriving Amidst Covid 19
Most people find it surreal that we’re living in a pandemic. Every day we hear the bleak statistics about where the diagnosed “positive” cases as well as the deaths are ramping up, especially as we face a Fall surge in contagion.
Things we’ve previously taken for granted, like stress-free grocery shopping, visiting friends and family, getting a haircut, going to the movies, boarding a plane for a far away trip, working at our offices, having our children safely at school, etc. are now all matters of life and death. Making these decisions is now more like playing Russian Roulette with our survival.
Many of the couples I see in my practice are driving each other crazy with the lack of personal space, the intrusions into personal time, the increased dependency on each other’s judgment, and the loss of their usual distractions and pleasures, like going out to eat, attending concerts, or going to the gym. My caseload is exploding, even with the uncertainty so many people face about the sustainability of their incomes. Many people are now, eight months into the pandemic, experiencing “Covid Fatigue” and getting riskier with their choices, loosening their vigilance about contagion danger, thinking “What the hell, we’ve gotta live!” Apparently, as people experience these losses the rates of depression and anxiety are up. As many people experience a frightening lack of leadership or governmental truth related to the pandemic, feelings of helplessness, rage and nihilism are prevalent.
So, how can one not only stay alive until hopefully there’s a vaccine widely available, but actually thrive in this dystopian environment? Here are some strategies I’d recommend, finding them personally useful, and observing how my family, friends and clients also benefit from them:
- Pick your battles. Be conscious and selective about where you direct your outrage and frustration. Early on, I found myself confronting mask-less shoppers about their socially irresponsible behavior. I soon realized I was not only fighting a useless fight which might end in injury, but also inviting a full scale stress response in myself. Eventually, before the masks were mandated, I’d contact store managers with either praise for their policies about social distancing and masks, or complaints for their lack of diligence and courage. Also, good or bad reviews on store websites are more powerful than confronting individuals. So, be intentional about where and how you express your frustrations, being mindful about how it might backfire.
- Respect other people’s choices about “safety.” Try to take a more empathic, non judgmental stance about the way others manage their lives amidst Covid. Most people take some calculated risks, like seeing their grandchildren in person rather than via Zoom for possibly years. Other people choose to expand their “pods” to include close friends and extended family. Parents of young children are now generally sending them back to pre-schools. More often now, people are traveling, using AirB&B or even select hotels, knowing there is risk associated with that choice, but finding confinement at home worse. There are many daily decisions we all face about staying alive and managing, so recognize that these choices are personal and not for you to judge. Criticism, voiced or silent, only divides and alienates people.
- Limit your exposure to the news, especially on TV where the visual content can be particularly triggering. If you want to know what’s going on in the world be selective about which programs might be more or less sensationalized, or more focused on solutions. Do not watch the news at night before bedtime. Not only does the blue TV light inhibit melatonin production, which is required for ample sleep, but details about the horrors of the pandemic won’t benefit the purpose of relaxation and calm needed for a restful night. Instead, read a non-arousing book on a device with a “night shade” adjustment, or listen to soothing music, or listen to some guided imagery, like the ones on free apps like “Calm” or “Headspace.” You need proper sleep to face this new Normal with resilience.
- Lean into the pleasures and joys of your relationships. Even if right now you can’t see some of your loved ones in person, stay connected with Zoom, FaceTime, phone calls, photos, texts, and emails. Even snail mail right now is better than losing touch. Avoid isolation as the solution to the constraints of Covid. Explore new things with a partner or spouse. Make it an antidote to the temptation to target them with your Covid issues. Go for walks together, learn a new way of cooking. Be conscious and intentional about expanding your relationship with each other. Remember, your closest connections are your lifeline, especially now, so lean in.
- Do some service for those in need or for some meaningful cause. Go shopping or do errands for an elderly shut-in neighbor. Walk a dog for friends who are overwhelmed with young kids at home. Volunteer at an animal shelter. Mow your neighbor’s lawn. Offer emotional support to someone you know who has lost a loved one to Covid. Get involved with some political action you feel strongly about so you become part of the solution. Get outside your own experience, participate and help others. It will soothe your heart at a time of such uncertainty and loss. You will also experience a sense of “agency” so needed now, making a difference with your effective actions.
- Take up a new hobby. Expand yourself with creativity, especially as you experience so many shrinking options now in Covid life. Learn a new instrument with online lessons. (I’m currently taking guitar lessons, and online ukulele and harmonica lessons!) It will fill your brain with new challenges and pleasures. Take up knitting or woodworking or painting, things that usually require you to be more still at home. Try to create a dedicated space to this new hobby and make it your sanctuary. Create a psychological and physical space for positivity and growth.
- Spend some time each day focusing on what Covid has ironically given you – more time with your kids? More appreciation for those you love? Appreciation for your health or your life? Gratitude for your job? Appreciation for the safety and solace of your home? Less mindless spending? As we now all face death in such a direct and immediate way it can be transformational to be more present in our lives while we have them.
As Mike, a beloved carpenter we’ve recently re-hired says, “I’m just really happy to be on the right side of the grass at this point!”
“The Softened Startup” according to the Gottmans
I’m reprinting a brief article I received from the Gottman Institute about how to approach your partner with a complaint without the complaint getting experienced as a criticism, or an attack on their character. This “softened startup” is an approach I’ve been advocating for years to couples, but I thought it was very succinctly captured in the Gottman’s article. Here it is:
Fortunately, it’s reversible.
The antidote to Criticism is what we call The Softened Start-Up.
To soften your start-up means to approach a conversation with how you’re feeling about the situation, not your perception of your partner’s flaws or behavior. There’s a difference between complaints and criticism. A complaint addresses a specific instance or action and acknowledges how it made you feel.
A good formula to remember is:
“I feel [your feeling]”
- left out
- “when I’m not invited to virtual happy hours with your friends,”
- “when you don’t read the articles I send you,”
- “when we don’t have dinner together.”
- “to know what your preferred evening schedule looks like and how I can be a part of it,”
- “to feel like you’re interested in the things I care about,”
- “to spend some quality time together this week.”
You can even practice together with your partner, giving advice to an imaginary couple who struggles with criticism. For example, how would you soften “You always leave dirty dishes in the sink”?
You can also apply this formula to positive things—”I feel cared for when you check in to see how my day is going!”
Wednesday 1/17/18 8:30 PM EST BlogTalk Radio Episode: “How Good a Partner are You? Take the Test”
In this half hour episode I explore the issues involved with being either a clueless spouse / partner, or one who has healthy, loving partnership skills. This episode taps into emotional intelligence, how highly you would rate yourself when examining your attitudes, knowledge and practices in your primary relationship, and identifying areas where you may need to improve to avoid misery, and to create more satisfaction for you and your partner / spouse. Tune in and take the 20 question test to get a better read on how the experts might score you, also to get a better sense of where you might be headed for avoidable trouble!
To join the conversation live with questions or comments call toll-free 877-497-9046. If you can’t make the live show you can hear the recording anytime afterward at: www.BlogTalkRadio.com/SusanLager
However you tune in, you won’t want to miss this episode! You’ll learn about relationship skills and practices essential to happiness and trust!
Don’t miss my next BlogTalk Radio show Wed. 8/24 8:00 PM: “3 Key Signs of Unfairness in Relationships and How to Fix Them”
Don’t miss my next BlogTalk Radio episode on Thursday, August 24th at 8:00 PM EST. It will be 20 minutes of discussion about the signs of unfairness in relationships, and how to remedy the situation.
Tune in live at 877-497-9046 to join me on the air with your questions or comments.
Don’t miss this 20 minute information-packed episode, especially if you’ve been accused of behaving unfairly, or if you’re on the receiving end of unfair treatment and don’t know how to handle it.
If you can’t make the live episode you can hear the recording at: www.BlogTalkRadio.com/SusanLager