The Covid pandemic continues to be a challenging and ever-changing situation. As we enter into the ten month of pandemic living, It is likely that your energy is fairly depleted. Here are some guideposts for developing a new self-care plan to help you cope.

Tips for coping with Covid during the winter months:

• Have realistic expectations, be easy on yourself, and feel your feelings. Grief feelings may come and go and Covid is an ever-changing event

• Go out of your way to connect with others. Actual connection with phone, zoom, socially distant meet ups as appropriate and applicable to local health codes

• Ask yourself: How do I feel most grounded and then schedule those things into your day as non-negotiable. Incorporate ways to experience relaxation and calm

• Ask yourself Daily: What is and is not in my control and what are decisions I can make for myself daily? Establish some sense of routine and structure

• Engage in moments of pleasure, meaning and mastery

• Engage your mind. If you’re a student that might be through your schoolwork, or it might include doing puzzles, crosswords, reading or starting a new hobby.

• Engage your body. Ask yourself: what kind of movement feels best for my body right now?

• Practice good sleep hygiene

• Eat a diet that you know makes you feel good and be mindful of overly harsh judgements about your diet and body.

• Limit exposure to coverage of Covid-19 and excessive social media use. This heightens the body’s stress system and is unhelpful.

Will winter 2020 be harder on our mental health?

Winter will present different barriers and challenges. To cope with Covid 19, a lot of folks have been spending time outdoors doing activities, eating at restaurants and participating in social events. The winter weather will impact the ability to do those things. Folks with Seasonal Affective Disorder may feel their symptoms increase during this time. Additionally, the holidays can be a triggering time in numerous ways. I have been impressed with the capacity to adjust with each new phase of this pandemic, so I don’t want foreshadow doom and gloom. The winter will be a good time to be mindful of the signs and symptoms that you might need professional support like therapy 

Why is therapy important during a pandemic?

Covid creates isolation, loneliness, and grief, which can be difficult to cope with. Additionally, the pandemic may increase mental health symptoms and conditions that were already present. Therapy can help you process how you are feeling, provide tools for coping and set goals for moving forward.

 Signs Therapy is a Good Idea as You Cope with Covid-19

Here are some warning signs that professional help might be needed:

• sleeping too much or too little, pulling away from people

• lack of enjoyment in things you once enjoyed

• feeling helpless or hopeless

• increased worry and or guilt

• thinking of hurting yourself or someone else

• low energy, feeling stuck or overwhelmed

Begin Counseling in Missouri

At Aspire Counseling, we want to do everything we can to help people in the state of Missouri cope during this uniquely challenging time.  If you're struggling right now, we urge you to consider therapy.  It truly can help.  We see it every week as our clients continue to make progress, experience breakthroughs, improve their mental health and work toward lifelong goals even in the midst of this terrible crisis.

Right now, the vast majority of our counseling appointments are happening online.  Our therapists can work with anyone who is physically located in the state of Missouri. That means that you can be anywhere from St. Joseph to Joplin to Warrensburg or St. Louis and our therapists can still help.  Then, as the weather gets nice again we'll start offering park therapy again to anyone in the Mid Missouri area and potentially in the Kansas City area as well.  We are offering limited, in-person counseling sessions right now at our Columbia, MO counseling office. For instance, if you don't have anywhere private you can speak to a therapist or are needing certain types of trauma therapy you may have some sessions in our office.  In this case, you and your therapist will discuss the risks and benefits and together make that decision.

How to begin Counseling

To begin counseling, simply contact Aspire Counseling through our website or by calling 573-328-2288.  Our staff will ask about your goals, preferences and needs.  Then, they'll work to match you with the right therapist.  You'll be able to have a free consultation with your assigned therapist just to make sure it's the right fit before officially starting.

About the Author

Rachael Sackreiter is a Licensed Clinical Social Worker and Individual Therapist at Aspire Counseling. Rachael specializes in working with Clients experiencing Anxiety, Depression, Grief and Trauma. She uses different counseling techniques based on the unique needs of each client, including ACT, CBT, CPT, and mindfulness based approaches. Rachael's intention is to provide a safe space for healing and guide clients toward an authentic and purposeful life.