5 Ways to Spread Love During a Pandemic

Photo by Brigitte Tohm on Unsplash

I love my friends and family. But I sometimes neglect to show it. It’s not enough to feel it. People need to receive help and support from others - now more than ever. Isolation and loneliness is common in modern life, but during a pandemic it’s rampant. Just checking in on someone and reminding them that you care can lift their spirit out of a depression spiral.

I have to admit I haven’t been in a very giving mood lately. I’ve been so caught up in my own worries and the state of the world, thinking of others’ needs has felt draining. But the season of love has reminded me of all the rituals we used to do to show love for each other, and it’s important to continue to extend love and care. Valentine's day isn’t just for couples! Single folks and coupled ones alike can find fun ways to share the love.

I don’t know about you, but I’ve felt that giving presents can be more fun than receiving. Receiving a gift can feel awkward - I sometimes feel like I’m being put on the spot. But coming up with personalized gifts for loved ones can make you feel warm all over.

Here are 5 easy ways to show you care - even when it doesn’t come naturally

1. Do something to help a neighbor: shovel their walkway, offer to go on a grocery run. If you’re not sure what will help, ask what they need to feel supported. 

2. Send a postcard to a loved one letting them know you’re thinking of them - from whatever city you’re at. You’re stuck wherever you are - but most everyone else is too! When no one is traveling anyway, tell your friends something about your home base they don’t know and share what you’re doing to pass the time at home.

3. Get crafty. Make something for your friends or partner even if it feels silly. If you’re not feeling very artsy or inspired, use a kit like a terrarium making kit, a photo album app, or those Paint by Numbers posters. If you spent time on it, it doesn’t have to come from within for you to put love into it and give you a sense of accomplishment. The act of art is also therapeutic - so do it even if for yourself. 

4. Bake some treats for your pals and drop off care packages around town. 

5. Surprise a friend with delivery - many local companies have converted to delivery rather than in-person in the pandemic. If you can afford to splurge on this, support them and keep them in business. 

I get it - with many of us feeling serious compassion fatigue, doing things for others can feel impossible. If that’s the case, ask yourself what you need and see if you can give it to yourself. Do any or all of these things for yourself. Bake yourself your favorite treat, buy yourself small things that bring you joy, write yourself a note about how you’re doing. These small gestures might just revive you enough to help you reach out to others as well, down the road.

I hope you had a good Valentine’s day this year, even if it didn’t look like it usually does. 

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Karen Lenz is the Office Whiz and Insurance Guru at People Bloom Counseling. She writes blog posts as a human navigating this world, a client sitting across from a therapist, much like you. She doesn’t celebrate Valentines Day officially, but she tries to at least make it a nice, conflict-free, easy day. This year she checked in on her loved ones, baked some treats, and played silly online word games with her family.

How some Couples are Struggling During the Pandemic and What you can Do about it

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We’re still here, together 

Now 11 months into the pandemic, couples who have been stuck at home the whole time with or without kids are getting to know their partners really well. Maybe a little too well. If there were no major secrets kept and both parties were doing relatively well pre-COVID, being stuck at home with increased chores, limited social activities and restricted coping mechanisms has likely created relationship stress that wouldn’t be there otherwise. 

You couldn’t have known how your partner would respond when they develop cabin fever, when they don’t have the usual sports or social events to break up the weeks and months. Instead of the occasional work trip to make your hearts go yonder, it might be a case of, “You again?!” when you see each other in the kitchen. You might be running out of things to say to each other because not a whole lot is happening. 

If this is a challenging time for you, you’re not alone. When you said, “til death do us apart,” you didn’t sign up for, “a pandemic to keep us together. All. The. Time.” When you get so little time apart, it can create a whole new set of problems. 

The following are three common issues that come up amongst couples stuck at home, along with possible solutions. 

Disproportionate distribution of chores

Problem - 

It is no surprise that more women are forced out of the workplace due to COVID. And even if both partners are working from home, the lion’s share of chores often on women to do or manage. There are absolutely exceptions to this phenomenon and I know of very involved husbands and dads, but regardless of who ends up staying home, the  pandemic can quadruple the work for one partner! 

You can no longer rely on meals at the cafeteria, instruction at school, the cleaning service or respite care with in-laws caring for the children. Meal planning, cooking, cleaning up, tidying up frequented spaces, supporting online school, finding ways to entertain the kids, helping the children cope with the ups and downs of pandemic life… the list goes on. 

Solution - 

Reevaluate how chores were allocated. It’s possible that the way things were before no longer work - or really have never worked. It can take a pandemic to overhaul the system and start from scratch.

With everyone home, let’s map out the logistics: who has more flexibility in their schedule to get a child started on Zoom? Who can stay with them for special instructions? How often will dishes be loaded and unloaded now that there are twice as many meals to serve? How often will Amazon boxes be broken down before they become a fire hazard? Who leads the toilet scrubbing department? Figure out who can do what. If it helps to make a chore chart/wheel/spreadsheet, go for it, whatever it takes to create a plan to get everyone involved.

All chores are back on the table and up for delegation. As with any new systems, it’d be important to come back to the drawing board and see how things are going after 1-2 weeks. Nothing is written in stone and the need to switch things up only means you’re adaptable to the changing times.

Difficulty communicating needs

Problem - 

Pre-pandemic, if you had an office to go to, you had a commute to help you decompress from work. After work, you could go to your meditation class, grab a craft beer with your friends or look forward to your weekly b-ball practice. Such that if something bothered you earlier in the day, the passing of time and the ability to shift focus to another activity meant you were already in a different head space by the time you came home to your partner. 

Before the pandemic, when you got home you may have talked with your partner about what bothered you, but the intensity of that incident had already worn off. You could rely on your own toolbox to cope and didn’t need to ask for what you might need from your partner, from the relationship.

With COVID, you need to use more of your words because there’s a limit to what you can do to cope. Your commute is 20 steps away and you may even bump into your partner in the hall with the issue still burning in your mind. 

Solution - 

Over-communicate what might be going on. Workplaces are needing to over-communicate to their employees given remote work and ever changing policies. Why would a couple trying to figure out life together during a global pandemic be any different? If something bothers you and you can use some help, even just a little, err on the side of speaking to it, rather than letting things fester. “I need some space from Johnny. Can you watch him for 45 minutes while I read a book in the bedroom?” Or, “I’m tired of figuring out what to cook and I need help deciding. Do you want curry tofu or lasagna?”

If you have not been good about asking for what you might need, now is the time to flex that muscle. You can lean into your relationship to cope with these challenging times, especially when your individual coping toolbox is limited.

That brings me to my last point.

Fewer coping strategies 

Problem - 

You were likely resourceful before the quarantine in knowing what you need to do and when to do it to help you cope with life. You had regular activities to look forward to, as a couple or by yourself. You could gather in groups. You had music festivals, concerts, events, celebrations, travels to mark the passing of time. With COVID, you signed up for an online yoga subscription. Your workout moved to YouTube. You’re Zooming your book club. You’re watching a concert on Netflix rather than being at one. 

Things are just not the same. A coping skill that sounds good one day feels like crap the next. Now your partner sees how crabby you can be when you don’t have those outlets, and vice versa. 

Solution - 

Develop new coping skills. Choose activities that feel novel to you. Look into old hobbies. Do something that helps you feel empowered, rather than despair. Start and finish a project with your partner, even if the “project” is as simple as loading up the dishwasher. Develop new rituals together. Have time alone and apart. Especially in situations where one partner copes by spending time together and the other copes by having time alone, see how you can be together in your apartness. One couple I know will have their feet touch while sitting on opposite sides of the couch, one watching TV with their headphones and the other with their book. 

The things that couples come up with never cease to amaze me. 

Riding through this, together 

Until more is known about COVID transmission while vaccinated, most of this year will still involve staying put, social distancing and mask wearing. You’ll likely still be working from home, limiting travels and group activities. Your partner is pretty much it. It’s possible to have an even better relationship through COVID than the one you had before.

If you need help bettering your relationship, our couples counselors are here for you. 

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Ada Pang is the proud owner of People Bloom Counseling, a Redmond psychotherapy practice. She helps unhappy couples find safety and connection in their relationship. She also helps cancer thrivers and their caregivers integrate cancer into their life stories. With COVID, her husband has developed this new ritual of waking up at the same time she does and getting her tumbler and hot water ready for her ginormous cup of coffee. She hopes that ritual remains well into their transition back into post-pandemic life.

How to Christmas in 2020

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Traditions? What traditions?!

Last month, we published a blog about how to do Thanksgiving this pandemic year, aka Zoom-Giving. Now, we’re only a few days from Christmas, the second most celebrated holiday around the world, behind New Year’s. Frankly, these end-of-the-year holidays were not that big of a deal when I was growing up. We put up a fake tree, hung some ornaments, exchanged gifts with immediate family and invited 20+ people over for Chinese food. As a young adult, my extended family and I gathered for a meal, with or without traditional American holiday dishes. In the last 10 years since getting married, my husband and I have done everything from ordering Chinese takeout n’ binge watching movies, to visiting my aunts, to trying out big baking projects, just the two of us. All that to say, we don’t stick to any strict tradition from one year to the next.  

As I reflect on how we have little to no traditions around this time of the year, I understand Christmas can be a big deal to many people. 

A reminder of Christmases past

It all starts with putting the lights up after Thanksgiving, or for some of us - even before! A tree is carefully chosen over hot chocolate. Ornaments from 3rd grade arts n’ crafts are displayed. Christmas shopping is done, last-minute or in advance, and presents wrapped and carefully arranged underneath the tree. Perhaps there’s milk and cookies for Santa, and opening of presents on Christmas Day. There’s definitely the spread of holiday food, maybe a green bean casserole made the way Uncle Steven would’ve liked, or curried carrots from Auntie Darlene’s recipes. 

Then there’s the hustling and bustling around the house, of kids running around, of adults directing a gazillion questions at college kids who are home, of someone having too much to drink, and these days it’s not Christmas without a debate over a plant-based vs. a Paleo diet.

While many of us sorely miss being together, we so easily forget the stress of the holidays when we did gather. During a pandemic year when we’ve been cooped up at home or when most of our social interactions have been through Zoom, any face-to-face, 3-D, live person contact is preferred over staring into a screen.

Almost there. Don’t give in.

Yet, we’re so close. We made it this far! We’ve done this for 10 months now and the vaccine is near. Whether you plan to get vaccinated or will wait for herd immunity, this may be the only and final Christmas holiday you’d need to celebrate in a special, non-traditional way. 

You’ve spent all this time staying safe enough while also staying sane enough. Now is not the time to let loose. While the quality and access to healthcare might differ, depending, unfortunately, on coverage and/or your skin color, COVID does not discriminate. Just because you haven’t contracted it thus far does not mean you will not in the future. Depending on how you choose to spend your Christmas, you’ll either be grieving the Christmas you never had and moving on from it. Or, if you do get COVID, the best case scenario is you’re quarantined for two-weeks at home in January where your freedom will truly be limited. You could also come up with a new way to Christmas this year and make it special in spite of it all. 

YOLO is true either way. If you only get to defy Christmas traditions this one year, what would you do?

Ideas for how to Christmas this year

• Stay in your jammies the whole day!

• Buy everyone matching jammies and Zoom part of the festivities, or lack there of

• Go for a nice, socially distanced walk

• Try a new recipe

• Bake something. If it doesn’t turn out, throw it in the freezer and save it for “later”

• Challenge yourself to eat anything but traditional holiday food

• Still bake the turkey, stuffing, yams and the whole nine yards but savor it with your immediate family

• Play a new board game as a family

• Have a Marvel, LOTR, Harry Potter or Netflix marathon

• Treat it like any other day off 

• Tackle a home project 

• Cozy up under a blanket and read a book

As you look at this list, you’d realize anything goes, except when you take a risk that could have negative consequences.

Looking forward to 2021 with you

Unlike the magic of a light switch that turns off 2020 and turns on 2021, 2021 will come to us in the way of a dimmer. We’ll wake up to a continuation of what was 2020, but hopefully, we’ll be moving in the right direction. 

Our counselors here at People Bloom wish you a warm, safe and special nonetheless Christmas and New Year’s.

Best,
Ada

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Ada Pang is the proud owner of People Bloom Counseling, a Redmond psychotherapy practice. She helps unhappy couples find safety and connection in their relationship. She also helps cancer thrivers and their caregivers integrate cancer into their life stories. This Christmas, she will Zoom with her in-laws’ family on Christmas morning, bake onion rings for the first time and watch shows she has cued up on Netflix.

Happy Zoom-giving! How a Pandemic is Forcing us to Shake Things Up

Photo by Element5 Digital on Unsplash

One thing is for sure - this Thanksgiving will look very different than past Thanksgivings. We can’t gather like we normally would. It is partly lonely and sad, but the silver lining is that we’re not forced to spend hours around the table with people we fundamentally disagree with. I mean, we all know that if this was a normal year, the hot topic this holiday season would be how in the heck we’re gonna sit around a table and be civil with relatives after that election. 

Evaluating what matters

This year, we have a chance to reevaluate what really matters in the holiday season. What do we really want out of this holiday? Why do we celebrate it? Inarguably the origins of Thanksgiving was not a festive time for Native Americans. Considering this, what can we do instead during the holidays that feels right, and that we can be whole with?

Since many of us are not gathering anyway, we have time to think about whether we really wanted to gather in the first place, and if so, why and how we want to do it. We have an opportunity to reflect on what our generation (whatever generation you’re in - just go with it) wants out of life. We don’t have to follow certain traditions just because it’s the way we’ve always done them. So this year, let’s come up with a new way to celebrate!

Let’s rebrand Thanksgiving!

What are we really celebrating?

It’s time to question old conventions, create new traditions and break out of old norms. Let’s say we all agree that the holiday itself is a tricky one to condone, historically. Instead of continuing to teach our children the narrative that pilgrims and natives were one big happy family, we can teach them the history of colonialism. And if we want to gather as a family for late November festivities, we can still do that! Almost everyone I know is conflicted about Thanksgiving’s origin story. So let’s discard the illusion of perfect harmony between the colonists and tribes, and create something new to celebrate, not tied to our sordid history. 

Having grown up Jewish and now picking and choosing my favorite parts of the religion to observe, I’m all about picking the best things out of traditions and discarding the old archaic customs that need updating. When we do that with Thanksgiving, the focus of this day for me becomes: celebrate family, be thankful for everything ya got, cuz none of it is guaranteed, and eat well.

Coming up with a new tradition

Does this holiday have to revolve around a history with inherently problematic roots? Hint: no, the answer is no, it does not. Instead, is there a different label you’d want to put on it? If colonialism doesn’t sit well with you, but you still love family, food and thankfulness, then we should be able to have those things without an outdated holiday as the backdrop. This is a fun one to brainstorm with your kids. You can come up with new names for the holiday as a family. This year, the obvious choice and my vote is Zoom-giving!

Ada Pang, one of our clinicians often says, “A publicly recognized holiday in America is just a day on the calendar.” With Thanksgiving, it’s even a different date every year! So, who’s to say it has to be celebrated on Nov 26th this year? If you really miss certain family and friends, do another version of Zoom-giving when it is safe to gather again. Whole turkey might not be available in August, but who’s to say turkey has to be a part of this holiday anyway? Poor bird.

How do you want to do family time?

This year, give yourself permission to not do too much. If you want to forego everything and order takeout and watch Netflix - by all means! But you shouldn’t need a pandemic to be true to yourself. If you were to ponder plans for future holidays - what do you hope to gain from family time? Who do you want to invite? It’s ok to relieve yourself of the pressure to be a super host and accommodate people who test your boundaries.

If from now on, you want to only celebrate No-drama-november with your nuclear family, then can you let yourself do that going forward? Or, if you want to celebrate with your chosen family rather than your family of origin, then Friendsgiving it is - guilt free. Even if you can’t throw out all the traditions in just one year, see if you can renegotiate what you’d like to keep.

As for me, I’m making all the traditional dishes and delivering to relatives - we’ll all eat separately. It means I get to drop by to say hello, do my good deed, but not spend so much time together that we overstay our welcome or get burned out. And then I get to eat in peace. To be honest - I’m a little bit in love with this idea, and am considering doing this every year instead of the traditional big family dinner. It took a pandemic to realize that all those big family dinners did was make me feel claustrophobic. 

If you create new ways to celebrate, what’s the worst that would happen? Who’s to tell you otherwise? Is it expectations? Societal pressure? The patriarchy? Emotional labor camps? The answers are in the questions. You can let go of all of that noise. Or, at least some of that noise.

How do you show gratitude?

In the same way that we say we don’t need some random saint to tell us to show our love for each on Valentine's day, we also don’t need no stinkin’ holiday to tell us to be thankful! Then again, there’s nothing wrong with the reminder to be thankful on a certain day of the year. We can embrace this positive message without the Thanksgiving brand.

What if we made a special effort to show or express gratitude for the new Thanksgiving 2.0? You could keep a gratitude journal, or put notes in your thankfulness jar every day. Write your friends a thank you note just for being a friend. Tell your spouse you love them and what you’re thankful for about them. The list is endless.

Eating well is an ethos of its own

This is the fun one. If you’re a fan of the traditional Thanksgiving feast, you can still gather just as you always did around the table, with turkey, stuffing, and mashed yams with marshmallow goop on top. You don’t have to give anything up if you don’t want to. The new rebranded holiday you come up with can still center on good old fashioned T-G food. But if you do stick to this, make sure it’s what you really want. I imagine there are mothers out there who can’t stand the mush that is Thanksgiving food, but slave away on it anyway as a labor of love. That’s ok, but it’s also ok to mix in new foods you actually love as part of your new customs. Or go nuts - you can decide that from now on, you will celebrate with spaghetti bolognese, garlic bread and some vino. Because...why not? You can create your own path. You do you in other ways. Now do you with the holidays too, and do it wholeheartedly. 

The mantra this year is - question everything and do the things that bring you joy. If nothing else, this pandemic has helped us take a good look at all the motions we go through, and maybe it’s time to consider whether we really need some of those motions. 

Happy Tofurkey day, Friendsgiving, November family fun day, or whatever you want to celebrate to get through the madness that has been 2020! If you need some Zoom-giving debrief, our clinicians are here for you!

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Karen Lenz is the Office Whiz and Insurance Guru at People Bloom Counseling. She writes blog posts as a human navigating this world, a client sitting across from a therapist, much like you. She’s going to miss seeing everyone in person this holiday season, but she’s really looking forward to the traditional Thanksgiving food, even all the different forms of colorful mush.

Now Say you’re Sorry!” Everything you Need to Know about Apologies in Two Blogs - Part II

Photo by Kelly Sikkema on Unsplash

If you’ve ever had a rift in your relationship, you know that apologizing is hard to do, and sometimes we could use a manual for doing it right. In Why Won’t you Apologize?, Dr. Harriet Lerner devotes a whole book to the art of apologizing. I’ve borrowed from her work to give you the keys to a stellar apology! In my last blog, I discussed the “why’s” of apologizing - why it matters, and who it is for. In part II, I identify the important elements for both the giver and the receiver of the apology. Being mindful of these things can help you make the repair process smoother with your humans, which translates to more time getting along and less time in tension and conflict. 

Born defensive

In her book, Lerner refers to the mischief of defensiveness.* We are wired for defensiveness  -- we want to protect the idealized image we have of ourselves. This is particularly difficult if you struggle with a shaky self-worth. When you’re in that space, you’re more likely to skew the words and hear “you are bad,” and you can easily drop into a shame-shit-storm. In those moments, you’re more vulnerable to fuse who you are with what you’ve done. 

Here comes our defenses! Our subconscious brain fights and says “I’m not bad, I can’t be bad, that doesn’t fit with the image I have of who I am.” And the words come out in some version of “I’m not wrong, you’re wrong.” But we cannot offer a genuine apology in this space… because in this space, we cannot listen carefully to the hurt party’s anger and pain. Instead, we listen defensively and listen for what we don’t agree with. We listen to correct the inaccuracies, the exaggerations, the “not true” part of what our person is telling us. This prevents us from hearing them out and understanding them; this protects us from the shame of acknowledging our own mistakes. 

Start with listening 

Good apologies first require good listening.* The first step in being a good listener involves being tuned into ourselves enough to recognize when we aren’t ready to listen. Check in with yourself first. Are you feeling anxious, angry, or distracted? If so, let the speaking party know you’d like to listen to them but you’ve got too much white noise happening within. Ask to come back to this conversation after you have some time to ground yourself. You can do this by taking some deep breaths, going for a walk, getting your to-do-list done, or practicing grounding techniques (a quick Google search will help you find a variety of these). Figure out what you need in order to show up wholehearted and present for your person. Then follow these guidelines:*

• Once you’re ready to engage, look for signs you’re getting defensive. Take a look at your body’s signals of an escalated nervous system (feeling tense, guarded)...and again, breathe. Lerner says we cannot listen with an overheated system. 

• Listen to discover only what you can understand and agree with. You shouldn’t be mentally making our case. 

• Ask questions about the parts that you don’t understand. Ask clarifying questions so that you’re really understanding what the hurt person is saying. Tone is everything with this; we cannot be curious and furious at the same time. 

• Offer your apology. 

• Let the hurt person know that you’ve heard, seen, and understood them. You can do that by reflecting back to them what they’ve said, acknowledging the feelings they shared, and summarizing with a validating statement such as “I get why this was hurtful,” or, “that makes a lot of sense to me.” 

• Thank the person for their honesty. Let them know you’ll continue thinking about this, invite further conversation, and make a plan for how you can do better. 

Acknowledge our differences 

Once you’re out of the listen-and-apologize piece, you can discuss where you disagree. Lerner emphasizes that this should not be conflicting with what you’ve already said, rather, acknowledging aspects of what your person shared that you might see differently.* We won’t agree with our person in every area all the time, and that’s okay. Intimacy requires coming to terms with our differences and learning to respect and appreciate our partner for the ways in which we’re different. We want to explore and understand these differences with curiosity and acceptance, rather than fighting to come out on top. 

Hurting, party of one?

When you’re the hurt party and it’s time to share your point of view, there are also some important rules to follow.*

• Keep it simple, and don’t over-talk. 

• Don’t blame or shame. This is VERY important, because blaming and shaming is likely to activate the other person’s defenses and you’ll be far less likely to get the acknowledgment you need. Do not blame, instead, assertively state your experience. 

• Use “I feel” statements, rather than “you” statements. E.g, “I felt hurt when you left me behind on the running trail.” Use your feeling words. 

• Don’t accuse or assume ill-intent. I (me, Abby) can speculate that most of us don’t do and say things with conscious intent to harm people we care about. 

• Don’t demand an apology. We want to stand on high ground as we present this information, recognizing we have zero control over the other person’s response. The healing comes from owning our story. 

Owning fault is hard

If apologizing were easy, Lerner wouldn’t have written her book and I wouldn’t have written this two-part blog. We come armored with weapons to protect our sense of self and who we believe ourselves to be in the world, but those weapons can wound. Owning our mess-ups is vulnerable, as we come with all of our imperfections and hope that the person we hurt will meet us with grace. It’s a fragile process, and it takes time and practice to master. But for the sake of our loved ones, ourselves, and our precious relationships...it’s worth tending to the cuts. 

If you’re struggling in your relationship and need help learning to offer healthy apologies, or receive them, our clinicians can help! 

*Borrowed from Why Won’t You Apologize? By Harriet Lerner, PhD (2018).

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Abby Erickson is a Licensed Mental Health Counselor at People Bloom Counseling, a Redmond psychotherapy practice. She helps people with anxiety and social anxiety learn ways to better manage their angst. She also helps people struggling with low self-esteem and body image issues be comfortable in their own skin. Since the pandemic, she has been providing counseling via telehealth. She’s enjoying not having to wear real pants. Down time in the age of Coronavirus has welcomed wine nights, hiking, and spending time with her roommate. 

What to Do when your Self-Care Activities Don’t Work

Photo by Alex Geerts on Unsplash

Most of us are not doing well

Back in July, I wrote about us entering the chronic stage of this global pandemic. Now a couple more months have passed and things are not much better. The smoke eclipsed the short summer we had left and last night’s first presidential debate was utter chaos. In light of all this, I should mention there are some people who are doing surprisingly well while social distancing, meeting online, and taking things in stride. But, that’s not most of us.

At best, many people are dipping in and out of feeling okay. At worst, they never adjusted and have been struggling since March. In the middle are people who rode the wave of crisis for a while and adapted, except the crisis never let up and they’re on the trajectory to burnout if not already there. 

2020 has been one hell of a year and we still have one more quarter to go. The quarter where Seasonal Affective Disorder (SAD) makes a comeback with the shorter days; the quarter where the next president will be determined; the quarter where some families will grieve their first holiday without their loved ones.

Zoom turkey is just not the same. 

You’re normal

If you’re struggling, you’re human. Some of the most ambitious, competent, adaptable and resilient people I know are struggling. It doesn’t mean you can’t hack it, because you likely have been through other trying times and made it to the other side. This time is different. It is the ripple effects of COVID, the continued disregard for Black and Brown lives, the devastating wildfires and the looming presidential election. There are countless stressful events in between that I initially listed but have decided to leave out because it gave me heart palpitations to write and re-read. If you wonder why you don’t have your shit together, it might be because you’re still processing the ramifications of the last event. Or the last few events. 

Stop trying so hard 

So, before you go off to list the self-care activities you either ought to be doing or have tried with limited results, let’s get something straight: Stop pressuring yourself to feel better. Meal prepping, going out for walks and journaling are great, but not with the undertone: This has got to work! This has helped in the past! Why can’t I get this to work?! It’s like pressuring yourself to fall asleep when you’re wide awake; good luck with that. 

Now I’m not asking you to give up, but I am urging you to approach this series of crises differently. This is not a nail you approach with a hammer or a screw you approach with a Phillips head. Rather, put down your tool and stop trying to fix things. Play Animal Crossing if you think it’s going to help you, but not because it has to. Go for a run cuz it’s a nice day out, not because you felt the runner’s high last time and you’re looking for that same effect this time. Do the activity that’s good for you, period. How you feel afterwards and whether it’ll actually help is secondary. If it does; great! If it doesn’t; it is still beneficial.

A study done on lab rats showed that even when they were forced to exercise, their mental health improved from the exercise as much as if they had chosen to hop on their wheel. How does this apply to you? Well, even if you really don't feel like it and wonder if it's even doing any good, it's better to get up and move than not. And if you can't bring yourself to do it today, there's always tomorrow. 

That brings me to my next point. 

Change your expectations 

If you have high expectations that yoga will leave you feeling all zen, and you feel just as anxious when you started if not more, then maybe you’ve tuned into all that your body was holding. These are not normal times and your usual or new coping strategies are not supposed to have the same effect. You also don’t have to do the right thing all the time. That’s exhausting. If you want some chocolate, have some chocolate. Don’t feel like jumping on that family Zoom call? Skip it. You don’t have it in you to show up for work today? Take a mental health day. You don’t have to be firing on all cylinders right now. Like, what cylinders? 

Do things that actually give you spoons

Lastly, not all coping mechanisms are created equal. If you both like to mow the lawn and you like the outcome of a mowed lawn, then all the power to you. For many other coping skills, we may like the feeling of having done it after the fact but not in the moment. So, if marinating chicken for tomorrow’s dinner feels too effortful at the moment and it will actually take away your spoons, then Trader Joe’s pre-made Koma Fish Curry sounds pretty good and just needs a trip in the microwave. The dishes are too much today? Let’s try again tomorrow. Instead, watch three episodes of Queer Eye over a frozen burrito. It might just replenish your spoons. Might. 

We’re here for you 

If you need help with your self-care activities, our trained therapists are here for you. We understand because there are times when we’re going through the same things and have needed to tap into our toolbox to stay sane. We want to help you develop yours.

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Ada Pang is the owner of People Bloom Counseling, a Redmond psychotherapy practice. She helps unhappy couples find safety and connection in their relationship. She also helps cancer thrivers and their caregivers integrate cancer into their life stories. She recently dyed her hair at home to switch things up. The last time she dyed her own hair was in high school. While it didn’t make everything better and it wasn’t supposed to, it was something she is reminded of everyday. It did help. A bit.

Little Things You Can Do In The Morning to Make Your Whole Day Better

Image by Free-Photos from Pixabay

What morning routine?

I know we don’t always have time to set up our day just right with a relaxing morning routine. But if you’ve ever done a wellness routine like meditation or yoga to start your day, you have to admit that the rest of the day goes more smoothly than days that you don’t, amiright?

Rushing around in the morning, jumping straight into whatever you have to do are all recipes for disaster. Whether it’s a work meeting, dropping kids off, or taking your Spanish exams  -  if you start right and mentally prepare for whatever the day brings, the tasks become easier and everything flows. 

But you don’t always have the leisure to drop in on a morning yoga class, meditate and make a nutritious breakfast. Less time-consuming, small things also help prepare you for your day, and these are the ones that have helped me.

Choose how you spend your time

With many of us working from home, we have a little more time in the morning than we would if we had to commute to an office. Let’s make the most of this time to do what’s right for your body and mind. And then there’s the social media problem. Consider how much time you spend waste scrolling endlessly, filling your mind with fluff and custom-tailored advertising just to you. The cost-benefit analysis isn’t great when you think of the hours spent and very little gained. Consider instead devoting just a smidgen of that time to something that will help you later. 

Consciously choosing how we spend our time gives us back a bit of the control we feel like we’ve lost as the world continues to throw new apocalyptic curve balls at us.  

Let’s say you only have 10 spare minutes in the morning. Here are some ideas for how to spend it wisely.

Move your body

Do stretches, do yoga, walk the dog, or roll around on the floor with your toddler - whatever moves that sack of bones and makes you happy. If you’re feeling ambitious, teach yourself a Youtube dance, or do a pilates video. 

It can be as quick as 10 minutes, but if you do more, give yourself a pat on the back. The nice thing about movement is that there is no movement too big or too small to count - meet yourself wherever you’re at and do what your body allows, even if you’re a little creaky. What matters is that you get your blood flowing and joints loosened up for the day ahead. This is especially crucial when you’ll be sitting in front of a screen for much of the day. 

Don’t forget to stretch your...vocal chords?

I discovered a trick by complete accident recently: it turns out singing to/at my dogs distracts them from whatever bad behavior they’re up to. Let me explain. The two nudniks were rolling around like maniacs nipping each other’s necks, which is all fun and games until someone gets hurt. When one dog inevitably went too far and the other yelped, instead of yelling at them as usual, I belted out “stop! in the name of love”...you know the rest. I may have added a little booty shake. They stopped, turned and looked at me. They were at my mercy, waiting for the rest of the lyrics. 

Ever since then, I sing out my commands - mind you this has to be a forceful singing with operatic gusto. When I do, my dogs are mesmerized and mellow out. Even stranger, I noticed it mellows me out as well. I feel centered and calm after letting it all out. This is reflected in my voice after I do it.  My voice is steadier and this makes me feel more equipped to face meetings, trainings, and talk to family. 

Mental health experts have corroborated this effect: humming and vocalizing can contribute to healing trauma, notably discussed by Resmaa Menakem in My Grandmother’s Hands, his work about healing racialized trauma. I can imagine how singing would be beneficial for trauma, considering how much it helped with my stress and anxiety. 

I don’t know about you, but for me, stress fries my vocal chords. My voice gets hoarse, weak, and I have a hard time projecting. Asserting my loudest, most confident singing voice in the morning wakes up my vocal chords and empowers me to be assertive in daily life. Singing has a physiological grounding effect on the body. So go for it - sing your heart out in the shower tomorrow morning and see how you feel!

Switch out the coffee for a wellness drink

Before you start accusing me of taking your coffee away - hear me out! If you’re a coffee junkie, I only mean for this to be an occasional replacement to mix things up, or even just an add-on item if you insist on your daily coffee fix. I wouldn’t dream of robbing you of the life-giving energy juice. However! Sometimes your body craves something more replenishing. Try starting your morning with a wellness toddy a couple times a week. It takes no longer than making coffee, and it’s a good way to leave behind a tired routine. Use your favorite herbs and spices in whatever combination you like. My favorite toddy combines turmeric, lemon or lime juice, hot water, and honey. Add some chili powder if you’re the spicy type. Steep some basil or mint if you like it herby. On hot summer mornings, make a superfood smoothie instead.

My turmeric tonic is full of antioxidants and Vitamin C, has anti-inflammatory benefits, and can energize you for the day ahead. Coffee is great for that mad jolt, but a wellness toddy has longer-lasting effects to make you feel warm and centered. 

Make yourself presentable, even if just for yourself

It’s all too easy to stay in the same clothes that you slept in all day, especially for those of us working from home and when we feel like there’s no one around to stop us (or no one to impress!). But whether you have to leave the house or not, making yourself presentable in the morning is key to feeling good the rest of the day.

Even if you don’t have anything planned, change out of the PJs, and put on something comfortable but presentable that makes you feel confident. Don’t forget your face. Moisturize, put on sunscreen, do that thing that brings out your favorite feature. It doesn’t take long, and it can make a difference.

You’ll be more ready to face whatever comes your way the rest of the day. You don’t want to get caught off guard answering the door in your bathrobe, or running out for that appointment you forgot about in your pink comfy pants because you didn’t take the time to get ready earlier.

Set intentions for the day

Are you stressed about something coming up? Instead of just running into it head on and being stunned by the results, try facing it deliberately and with intention. Let’s say you have an interview or presentation you’re stressed about -  imagine how you want it to go. Visualize being in a calm state of mind when doing the task at hand.

Writing down your intentions is key. The act of writing helps make things a reality. Whether it’s because it reinforces your desires subconsciously, or because you refer back to the physical writing throughout the day, it helps organize your thoughts.

Intentions can be reminders that regulate your emotional state and help you achieve goals. This is one of my recent intention lists from a weekday morning in the last week:

• Approach things with curiosity

• Stay grounded in my body

• Find joy in the dogs, even when you worry about them

• Discipline the dog from a place of love, not anger

Can you tell the dogs have been a focal point in my life lately? They were a great outlet for me to practice my intention setting. But you can do this with anything in your life, whether it’s a source of joy, anxiety, worry, anticipation, or anything that makes you feel emotionally unregulated. These are reminders for how to approach your day to keep the freak-outs at bay. That just rhymed, didn’t it?

If you need additional support, we’re here

As always, if you need more than what this blog has to offer, our clinicians are here to help. Sometimes having a neutral person brainstorm ideas with you is better than going about it alone. If you need help filing your taxes, cleaning your house or training your dog, that’s what accountants, cleaning service and dog trainers are for. We can’t help you in those other areas of your life, but for your mental health needs, we’re here for you. 

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Karen Lenz is the Office Whiz and Insurance Guru at People Bloom Counseling. She writes blog posts as a human navigating this world, a client sitting across from a therapist, much like you. In her free time you’ll find her cooking, playing with the dogs, and fixing up an old camper that she hopes to take out to the lake this summer.

“Now Say you’re Sorry!” Everything you Need to Know about Apologies in Two Blogs - Part I

Photo by Eric Ward on Unsplash

Welcome to humanity

We all mess up, say things we don’t mean, and hurt people we love. Emotions can make us impulsive and impair our better judgment. This is especially the case during a pandemic when we’re already stressed. We are human, and therefore imperfect beings. When the inevitable happens and we do care about our partner, we really need to work towards repairing the relationship. Repair usually requires an apology. But why is it that hearing “I’m sorry” feels so important to us? And, why is it so hard to offer up these same words to others? Harriet Lerner lays these answers out beautifully in her important work, Why Won’t You Apologize? (2018). Here is what I took away from it.

Why an apology is important: it “gifts” in more ways than one

Lerner refers to three “gifts” of a proper apology. The first is a gift to the hurt person. We’ve all been that person who is hurt, waiting for an apology. We feel unseen. We obsess, ruminate, grit our teeth, or distance when we feel wronged by another. And it’s hard to let that go until something gives. The gift of apology repairs that person’s emotional safety after a rupture in a relationship, and allows the hurt party to let go of the yucky feelings and move forward. 

Apologies are also a gift to the apologizer. It’s hard to apologize, of course...apologizing requires vulnerability. We don’t know how the other person will respond - will they accept our admission to the mistake and in turn, our imperfection? Apologizing can be scary because it can make us feel like we are giving up something, waving the proverbial white flag, perhaps providing ammo to be used against us at a later time! But in actuality, a genuine apology bolsters self-respect and self-worth because it’s a sign of maturity. We are owning the part of the interaction where we’ve messed up. If the hurt party is open enough to hear us, their respect for us might just go up a notch. 

The final gift is to the relationship. Apologies are necessary to work towards repairing relationship ruptures. All relationships have disagreements and conflicts from time to time; how frequently those conflicts arise depends on how attuned we are to our partner’s needs and sensitivities, as well as our own capacity to regulate our emotions. But it’s how the conflict is handled that counts. This is supported by literature around couples therapy, which universally stresses that ruptures are inevitable, and it’s the repair that’s most important for maintaining healthy and mutually satisfying intimate relationships. 

Genuine vs. half-assed apologies

Look, we’re not stupid. We can sense when an apology is not genuine, when the person saying the words are just trying to get it over with. Imagine the tone, “Well, SOR-RY!” or the words “I’m sorry you feel this way,” as if there was something wrong with you for feeling that way. Whether we’re the person giving the apology or receiving it, in the absence of a genuine apology that offers empathy and contrition, half-assed apologies can wreak havoc on connection. It often leaves the hurt party more hurt, upset and distant. And if it happens over and over in a relationship, it can tear apart an otherwise well meaning couple. 

Think of it as a compilation of small cuts that receive inadequate care. Without antiseptic, bandage, and attention...they scar, over and over again. One cut doesn’t do harm, but many little cuts signal a threat to our sense of emotional safety and get our defenses up. No wonder one argument leads to a totally different unresolved issue! We’re less likely to share our true feelings, make bids for closeness, and trust that our person will show up to help us heal, bandage in hand.

Learning to accept apologies

As important as the apology itself is, the hurt party needs to be willing to receive the apology,  as long as the trespass is not abusive. If we dismiss the apology by saying, “Eh, not a big deal..no need to apologize...it is what it is,” we send the message that their words or actions didn’t warrant a repair. When your partner genuinely wants to make amends, that response can come across as minimizing their efforts. As noted earlier, the apology is for the apologizer too. 

In a different scenario, if we keep shaming the person for their mistake, even when they’re genuinely apologizing, we reinforce that apologies are no good here -  aka, “Your apology doesn’t fix anything and I’m gonna stay mad at you anyways!” That’s you holding the grievance over your partner in a way they can never pay back. You’re essentially ignoring the cut or shoving it in their face without allowing them to tend to it. 

Instead, try this: thank the apologizer for the apology. “I appreciate you for owning your part. Your apology means a lot to me.” This is the most helpful response for mending the wound and the relationship. It honors the cut and opens the doors for proper healing...scar tissues don’t stand a chance here!

The 9 elements of an effective apology*

Now that we’ve covered why apologies are important, genuine versus half-assed ones and the essence of accepting apologies, let’s talk about what makes for an effective apology. 

So what exactly makes a “good” apology? Lerner highlights nine keys to an apology that works: 

1. No “buts”. “I’m sorry, but…” cancels out whatever was said prior to the “but.” It infers to the hurt party, “I’m sorry but I’m actually not that sorry.” 

2. Apologize for your actions/words, not for the hurt person’s response to those actions/words. Don’t say, “I’m sorry you feel that way,” because it implies that the hurt person is to blame for receiving the trespass as they did. Instead, we must take accountability by saying, “I’m sorry I did/said that to you.” 

3. A good apology offers restitution. In other words, try to make up for it. If you bailed on a commitment, reschedule and be sure to show up.

4. Be mindful of over-doing your apology. If you apologize profusely and don’t let up, this interrupts the repair exchange. As Lerner delicately notes, it’s annoying. What’s more, if you over-apologize and add things like, “I’m the worst, I’m such a piece of shit!” you’re victimizing yourself and requiring the hurt party to then tend to your self-deprecation. Please don’t do that, it’s unfair. 

5. There shouldn’t be an expectation that the other person apologizes as well. If you eff’d up, you eff’d up. Take ownership for your role in the conflict. If the other person also eff’d up, they should be able to come to that conclusion on their own. It doesn’t matter who started it. 

6. Mean it when you say it won’t happen again. True apologies require that you stop repeating the same harmful behavior. This can be difficult with habitual responses, but if you’re genuinely sorry, you need to make a conscious effort to stop doing/saying the harmful thing. 

7. Apologies shouldn’t be used to silence the other person. Depending on the delivery, apologies can be used to get the other person to shut up. This makes me think of the ol’, “Yes dear, I’m sorry dear, you’re right dear.” This is dismissive, disingenuous, and you’re being an ass-hat. 

8. Don’t apologize just to ease a guilty conscience. A true apology should not serve to make you feel better if it might harm the other person. It’s not an apology if it’s for the sake of your own healing. This might be the case when someone is setting boundaries and has requested that you give them space and stop contacting them.

9. Expect nothing in return. Finally, when we apologize, you shouldn’t be asking the hurt party to do anything. You shouldn’t expect forgiveness or reassurance that you are well-intended. You give the apology for the other person’s sake and that’s it. No strings attached.  

Easy-peasy, right? *Buzzer sound.* This stuff is hard AF, but such important work. In my next post, I’ll share more about our defenses during apologies and the step-by-step process on how to actually give and receive them.  

In the meantime, need help making repairs in your relationship? I’ll be here. 

*Borrowed from Why Won’t You Apologize? By Harriet Lerner, PhD (2018).

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Abby Erickson is a Licensed Mental Health Counselor at People Bloom Counseling, a Redmond psychotherapy practice. She helps people with anxiety and social anxiety learn ways to better manage their angst. She also helps people struggling with low self-esteem and body image issues be comfortable in their own skin. During her time at home, she's drawing from the challenges and wins in her own relationship to help couples and individuals feel more secure in their most important relationships.

3 Tips for Coping with the Chronic Stage of a Global Pandemic

Photo by Erik Mclean on Unsplash

From acute to chronic

July marks month five of COVID happenings in the US. We went from panic buying toilet paper to temporarily setting up work from home arrangements. Along the way, we adjusted to new rules at the grocery store and signage everywhere. We learned that schooling from home is not the same as home schooling. We might have gotten news about layoffs or if we’re still working, the ever-changing COVID policy rollouts. We order desks, laptop stands, chairs to make working from home more permanent. Clorox wipes reappear on shelves momentarily and there’s no shortage of companies selling you cloth masks. Leaving home without your face mask can feel like you’re leaving home without your phone. 

The reality of COVID

All in all, from the limited packages of chicken you can buy at the store to, “It’s the summer and I have nowhere to go!”, we’re reminded that COVID is staying, for now. While I’ve heard countless times, “Now if only this virus would go away!” or “I’m so done with this!”, we have entered the chronic stage of this global pandemic. It’s chronic in that it’s something we have to learn to deal with through the summer, into the fall and likely into 2021. Even if you don’t want to hear that, it doesn’t change what is. I see it as getting over the initial shock of, say being diagnosed with diabetes: one is still left with learning how to manage this condition.

Different times call for different strategies

The thing is, how we manage in the beginning is not how we manage now. Similar to my previous blog about building your wellness toolbox, we need different tools when we’re coping for the short-term versus planning for the long, or at least mid-haul. When the dust has settled but you’re tired of the same old same old, what are you to do? 

Here are three tips to cope with this next phase of COVID:

1. Switch things up - Nobody says your furniture has to go up against the wall, you can’t have breakfast for dinner or date night can’t be in the middle of the week. Move things around, break the unspoken rules in your own house, see COVID as an opportunity to live outside the box. 

2. Hold loosely onto projected changes - Whether it is the 50+ pages of reading put out by your district’s “Return to School Task Force,” your projected return-to-office date or version 7.0 of your work’s COVID procedures based on the latest CDC guidelines, the information is ever changing. Sure, stay abreast regarding changes and follow recommendations, but don’t get too attached. Before you know it, what’s in front of you might be replaced by yet the next best practice. 

3. Without putting you or other people’s lives in danger, do activities that make you feel just a little out of control - While it helps for kids to be out of school, life has been super structured or otherwise restricted. Planning things out, wiping things down, following social distancing rules can make you feel in control, but it can also be exhausting. Since COVID, couples have been trying out new ways to pleasure each other. Similarly, with the nicer weather, think long bike rides, SUP or kayaking.

We’re here for you

If you need help coping with this phase of the health pandemic, we got you. Our caseloads tend to be lighter over the summer. Come in now so you can get a head start into fall. We’re here for you, 100% telehealth.

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Ada Pang is the owner of People Bloom Counseling, a Redmond psychotherapy practice. She helps unhappy couples find safety and connection in their relationship. She also helps cancer thrivers and their caregivers integrate cancer into their life stories. She was looking forward to going out on her paddle board but slept in after catching Comet Neowise in the middle of the night. Next time.

Build your Wellness Toolbox to Help you Stay Sane in 2020

Photo by Bookblock on Unsplash

What a year it has been!

2020 has been a hell of a year with the health pandemic, too many COVID-related deaths, business closures, massive unemployment and pending evictions. Black and brown lives continue to matter as protests broke out in all 50 states to seek justice for George Floyd, Breonna Taylor, Ahmaud Arbery and too many others. Rioting and/or looting followed in some states.

And we’re only in June.

Introducing WRAP

What do we need to do to stay sane so we can keep going? When there is so much hurt going on, we have less tolerance for more things to go wrong. Adapting from the model of Wellness Recovery Action Plan (WRAP), we can all use a wellness toolbox right now. Initially, WRAP was developed to help people with mental health struggles to live full, meaningful lives. It has since been adapted to help people with all kinds of physical and emotional challenges.

And if we are honest with ourselves, current circumstances are most certainly challenging all of us physically, emotionally and socially right now.

You may be thinking that self-care and wellness rituals only make it easier to hide from or turn a blind eye to the troubles around us. The opposite is true: do these things to help you maintain from day-to-day, so you can go out (or stay in) and continue to contribute to your life, your family, your community in the best way you know how.

The elements of WRAP

Develop a wellness toolbox

List everything you can think of that helps you feel better. Here are a sample from my list:

• Draw

• Watch a movie

• Go out for a walk

• Connect with my friends and family

• Travel

And the list goes on. List as many things as you can think of, big and small. Even ones you can’t do right now in quarantine can spark other creative ideas. Keep going until you run out of ideas.

Describe yourself when you’re well

Sometimes it’s hard to remember what you’re like when you’re feeling well. This is especially the case when you’re overwhelmed and a “hot mess”. Here is how I’d describe myself when I’m having a good enough day:

• Loving

• Focused

• Funny

• Patient

• Thoughtful

It doesn’t have to be your best day, but when you’re feeling relatively well, how would you describe yourself? Write those down. You don’t have to stop at just five qualities. Keep going.

Make a daily maintenance list

From your wellness toolbox, pick tools to put on your daily maintenance list to help you stay as well as possible. Think about these as being your absolute necessities: things you need to do everyday to help you maintain. Here are mine:

• Get at least 7.5 hours of sleep

• Eat healthy homemade meals at least two out of three meals

• Hug and kiss my husband

• Have my morning cup of coffee

• Vary my working position between sitting and standing

While these items are not the ones previously listed, they’re definitely in my wellness toolbox. I’m simply putting down different items to show you the variety. There are no right or wrong answers, only the tools that work for you. Your daily maintenance list needs to be your non-negotiables: If a day or two goes by without doing items on this list, you’ll feel it.

Make a weekly maintenance list

Deviating from the WRAP model for a moment, I’m going to add a weekly maintenance list. There are simply some things that don’t need to be done daily, but if you wait too long to get to them, the impact is greater than the activity itself. Here’s what’s on my weekly maintenance list, ideas still generated from my wellness toolbox:

• Do a cardio workout 3x a week

• Date night

• Cook 2-3x a week

• Do 1-2 loads of laundry

• Get a sushi takeout

While it’s possible to go on to list my monthly maintenance list which would involve a lot of bill payments, you get the idea. Especially during a global crisis when the day feels long and the month feels short, planning for what you’d need in the short-term can help you function better.

Identify your triggers

In a recent post, I noted what’s really going on when we’re emotionally triggered. Here’s a short video of me summarizing the same ideas:

Within WRAP, you might not be identifying all the elements of your emotional triggers. However, it still helps to know when something might be upsetting you. Do you know what gets you stressed out and emotionally riled up? Here’s my list:

• A sink full of dishes on the night I’m scheduled to cook (it’s true)

• Videos and articles of injustice against black and brown people

• Comments by POTUS deliberately trying to cause division and chaos within our country and in opposition to the rest of the world

• Self-comparison with others, even though where they are or what they have are not even things I care for

• Small quarrels with people I care about

Triggers are often unexpected, but they can also be the result of us spending too much time on social media, reading the news, or otherwise surpassing a threshold of an activity that is no longer healthy for us. Take some time to notice what your triggers are. Write them down.

Notice your early warning signs

When triggered and you find yourself feeling worse and worse, it helps to know all the early warning signs that you’re not doing well. It’s one thing to be triggered and to bounce back from it; it’s another to spiral downward and for a bad mood to linger much longer. Here are my early warning signs when I’m not doing so well:

• I get more emotional

• I default to my old ways

• I frequent the snack table

• I’m more short with my husband

• I keep to myself more

Since the pandemic, my post about A Life Worth Living: What to do When Faced with Thoughts of Suicide became the 3rd most frequented page on our website. For some people, early warning signs include thoughts of suicide. If that’s you, please get help. Tell somebody. Reach out. There are other options. We all have early warning signs that things are getting out of hand. What are yours? Take some time with that.

Make a plan to recover

When you’re losing it, the tools you use will need to be different from the ones on your daily maintenance plan. Think about the things that will help you get through these tough times. This is often the opportunity to involve people around you, if you haven’t done so already. Since the pandemic, I’ve needed to tap into my own recovery plan. I learned a few things about myself along the way:

• Ask my friends for a card or a care package

• Be honest about my needs and wants

• Allow myself the space to cry

• Talk to my therapist

• Get help from my mentors

Refer back to the earlier descriptions of you when you’re well. What’s going to help you get back to the place of feeling like yourself again? Even if you’ve slept it off but you’re feeling more or less better, I’d still encourage you to work down the list on your recovery plan. Just because you’re feeling better in a moment does not mean you can sustain it. All the dominos that led to you spiraling will not go away on their own. We need to proactively take extra good care of you. Consider this mental health first aid.

The rest of WRAP

The WRAP model goes on to encourage people to formulate a crisis plan if you can’t take care of yourself, which could include hospitalization to keep you or other people safe. There’s also a component about a post-crisis plan to help you return home safely and how to stay safe. These last elements are beyond the scope of this blog and require a conversation with a trained mental health professional.

Please, if you’re feeling suicidal, consider the following resources:

• National Suicide Prevention Lifeline: (800) 273-TALK (8255) or text CONNECT to 741741 in the United States.

• TrevorLifeline for the LGBTQ community: (866) 488-7386 or text START to 678678 in the United States.

• Teen Link is a confidential and anonymous hotline in WA staffed by teen volunteers trained to talk to other teens who are going through a tough time: call or text (866) 833-6546.

• Now Matters Now has many videos to help people deal with suicidal thoughts

• International Association for Suicide Prevention has a list of resources for people living outside of the US

If you need help building your Wellness Toolbox

Life isn’t always kind, especially now. If you need help building your Wellness Toolbox, we’ve got trained counselors who can help you through this difficult time. Don’t wait until you’re at the end of your rope to get help.

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Ada Pang is the owner of People Bloom Counseling, a Redmond psychotherapy practice. She helps unhappy couples find safety and connection in their relationship. She also helps cancer thrivers and their caregivers integrate cancer into their life stories. A newer item in her wellness toolbox has been drawing, more specifically, drawing her dish rack.