A Scarsdale, NY Therapist Shares Mindfulness Tips to Manage Anxiety in a Crisis

The dangers that the coronavirus poses to all of us are very real. But, the fear and anxiety that we are experiencing as a response to this is spreading faster than the actual virus. Anxiety tells us that we’re in danger and we need to do something in order to survive. We either get ready to fight, run as far away as we can from our stressor, or do nothing. This “fight, flight, or freeze” response is not a conscious one, rather something that happens automatically. This fear response, which is absolutely beneficial when we’re facing imminent danger is now in complete overdrive for many of us. Nonstop alarming information comes into our awareness through news sources and social media. So, it might be very difficult for most people to find some sense of peace and calm that we all are searching for during these challenging times.

Mindfulness is the state of consciousness and bringing awareness to something. It helps us stay focused on the present moment without getting too caught up in all the unforeseeable aspects of the future. 

Here are 3 key areas to be mindful of during a crisis:

1.    ​​Be mindful of how much time you’re spending watching the news.

I know most of us are home right now. And, it’s pretty easy to have the tv on most of the day, even if it’s just for background noise. But, I highly suggest limiting your news coverage intake. It’s important to stay informed of COVID 19 updates. Yet, overdoing it is going to interfere with you establishing some type of normalcy in your home and life in the middle of a crisis. I recommend sticking to one credible news source and setting a limited amount of time to watch or listen to stay updated in current life events. At most, 30 minutes to an hour. It may help if, throughout the day, you pause and ask yourself, “Is what I am engaging with contributing to fear or peace?”

 2. Explore and acknowledge any new opportunities this time may be presented to you.

Many of us are not used to working from home and our schedules have completely changed. So, are there any opportunities this time is offering you? Some people are happy to be spending more time with their children or having more time to cook a home-cooked meal. Others are appreciating the extra hour or two in the morning from not having to get dressed up and commute to work. I’ve now gotten to expand my skill-set as I’ve been navigating doing solely virtual teaching, virtual learning, and virtual therapy. I didn’t ask for this, but I have learned a lot in the past few weeks that is only adding to my professional set of skills.

3. Notice how social distancing and isolation are affecting you.

Social distancing is not meant to be social isolation. Yes, we must be physically distant from those we love. Still, we need to be creative with ideas of how to stay connected with other people to cope with the loneliness. Some coping tips I’ve offered relate to virtual strategies. I’ve reminded everyone that virtual chats don’t have to be just for work and this has been helpful for many people. You could check out your favorite DJ’s website or social media page and see if they’re hosting a dance party online. Or, start looking for some new online classes to take. Some people have been taking virtual cooking classes, gym classes, and even dance classes. This may be a good time to learn how to salsa! If you’re used to going out with friends for Sunday brunch, host a virtual brunch and enjoy talking to your friends while drinking a mimosa!

3 mindfulness meditation techniques to practice being calm during stressful times

1. Deep Muscle Relaxation

   Find a comfortable position and close your eyes.

   Tighten each of the following muscle groups for 6-7 seconds and then relax them:

   1. Hands and arms

   2. Head, face, and throat

   3. Neck and shoulders

   4. Chest, shoulders, and upper back

   5. Lower back, stomach, and hips

   6. HIps, legs, and feet

   After relaxing each muscle group, exhale and relax fully and completely for about 20 seconds.

   Scan your body to see if there are any remaining areas of tension and attend to them.

2. Body Scan

   A body scan is very similar to deep muscle relaxation except you’re not actually tensing or relaxing separate muscle groups. You are actually just noticing and being mindful of what your body feels like. A typical Body Scan runs through each part of the body, paying special attention to the way each area feels, starting from the feet and moving upwards. You start by bringing awareness to your breath, by noticing the rhythm of you breathing and out. Then, you focus your awareness on different parts of the body that feel sore or heavy and also those parts where you feel absolutely nothing. You can practice this on your own or you can search for a guided meditation that will lead you into this.

3. Guided Meditations

   Some people like using guided meditations so that they can follow along with someone else’s instructions. You can easily Youtube “guided meditations” and find one that you like and plan to do it at least 5-10 minutes a day. I highly recommend using the Headspace app for guided meditations. For New Yorkers, Headspace as offered free guided meditations and other mental health resources at headspace.com/ny. If you’re not in New York, you can still enjoy some of these meditations and resources as Headspace has recently made them accessible for free during this current pandemic. You can get that at https://www.headspace.com/covid-19.

GET STARTED WITH ANXIETY THERAPY IN NEW YORK

If you are interested in getting started with a therapist who specializes in anxiety, I’m located in the Scarsdale area of Westchester and offer online therapy to anyone interested in the state of New York! To learn more about me and all the counseling services that I offer, explore my therapy website and feel free to send me an email at mguerrero@mindmattersmhc.com.

I want to be sure you are comfortable with this process from start to finish. If you have any insurance and procedural questions after reading this website, I am happy to schedule a free, 15-minute consultation first. To begin counseling in my Westchester counseling office, follow these simple steps:

1. Click the button below to schedule our first session.

2. Meet with me, Dr. Minerva Guerrero, a professional trauama & anxiety therapist.

3. Face your anxiety & begin to feel more peace and less worry about your life!

MORE THERAPY SERVICES IN WESTCHESTER, NY

In my Scarsdale therapy practice, I try to help each individual as fully as possible. In addition to counseling for anxiety, I offer teen counseling, therapy for adults, trauma therapy, and herapy for anxiety. Because I want to see you feel better quickly and retain that progress for years to come, I use effective counseling techniques such as EMDR, Cognitive Behavioral Therapy, and Cognitive Processing Therapy. I also support anyone in the state of New York through online therapy If you want to explore these options further, let’s connect!

3 Reasons Why COVID 19 is Triggering Anxiety & Trauma Symptoms in New York

People that have experienced trauma or who have PTSD often report symptoms like having nightmares or feeling as if they can’t escape their trauma. Although, many times these nightmares or flashbacks are bits and pieces of trauma replayed, many times it’s not.

Often, feeling stuck in a trauma actually has more to do with re-experiencing the negative emotions that you felt during your trauma, such as fear, anxiety, or helplessness, rather than the actual trauma memory. It’s also very common for the scent of a perfume, loud screaming, or a particular taste to take people back to their traumatic experience. For trauma experts, this makes a lot of sense because we know that trauma is not just stored in our brains but is also stored in our bodies and in our senses.  

So when we are going through a crisis, like we all currently are with the coronavirus pandemic, our mindset is no longer in “living” and “thriving” but rather “surviving”. This switch in mindset can have us feeling anxious, scared, and helpless, triggering our trauma and anxiety symptoms.

Here are some reasons Covid-19 can be triggering mental health concerns for people:

SOCIAL DISTANCING

From a public health perspective, social distancing makes sense. Stay-at-home orders are an absolute must to flatten the curve and reduce the number of people exposed to the coronavirus. Social distancing works but it will take some time to see results. This means that even though in New York, where we are currently in quarantine, we have no idea how long this will last. People all around the world are finding unique ways to stay connected to loved ones (I definitely am!). But, we can’t deny that Zoom videos and phone calls with friends and family are just not the same as being in person. Feeling isolated from others can be triggering for people who have anxiety and trauma histories. Because, usually those symptoms already make it difficult to connect and engage with others. Social distancing right now is adding to that.

If you’re in New York, you’ve been waiting for Spring to come. Looking forward to warmer weather. Enjoying more sunlight. Even having some fun during Spring Break! Now, you’re not able to enjoy any of it right now because you’re stuck at home. All of this can make your trauma, anxiety, and depression symptoms worse. Also, if you’re home with someone who triggers your anxiety or plays a direct role in your trauma, your symptoms may also be much higher than your norm.

INCREASED HEALTH ANXIETY & WORRY

We’re scared. All of us. Maybe, some more than others. However, it’s natural right now to be worried about exposure to coronavirus or someone we love actually getting it. We’re washing our hands more than usual. Now, being extra mindful of what we touch. Even using gloves and masks if we have to go pick up groceries. Staying far away from people when in public places. And, the list goes on. Whether you struggled with anxiety before the pandemic or not, I’m sure you're noticing an increase in your anxiety now. An increase in anxious thoughts is understandable given our circumstances.

DECREASED WORK AND FINANCIAL SECURITY DURING COVID

Since the pandemic started, many people have gotten laid off. Others have gotten their hours cut. And, businesses -big and small- have been deeply affected. Of course, there is a lot of uncertainty right now. And, with that comes anxiety and fear. There is an even greater concern about financial stability and being able to afford basic necessities. Right now, many people are not going to prioritize their mental wellness. As a mental health counselor, this is particularly concerning. Because, many people who need the support now and for months to come won’t be thinking about this because other needs have to be prioritized.

The list can go on and on about how the COVID 19 pandemic is affecting not just our physical health but our mental health too. Make sure you are taking care of yourself. Practice being kind to yourself. Especially if you notice that your mental health symptoms are worsening.

These are difficult times right now.  You are doing the best you can.

You matter. Your body matters. Your mind matters.

Be safe & Be well.

Dr. G

GET STARTED WITH THERAPY IN NEW YORK

If you live in New York and are interested in getting started with a therapist who specializes in trauma and anxiety, my counseling office is located in the Scarsdale area of Westchester and would love to work with you! To learn more about me and all the counseling services that I offer, explore my therapy website and feel free to send me an email at mguerrero@mindmattersmhc.com.

I want to be sure you are comfortable with this process from start to finish. If you have any insurance and procedural questions after reading this website, I am happy to schedule a free, 15-minute consultation first. To begin counseling in my Westchester counseling office, follow these simple steps:

1. Click the button below to schedule our first session.

2. Meet with me, Dr. Minerva Guerrero, a professional and experienced therapist.

3. Begin to feel more peace and less worry about your life!

MORE THERAPY SERVICES IN WESTCHESTER, NY

In my Scarsdale therapy practice, I try to help each individual as fully as possible. This is why I also provide therapy for teens, therapy for adults, trauma therapy, therapy for anxiety, and specialized techniques such as EMDR, Cognitive Behavioral Therapy, and Cognitive Processing Therapy. I also support anyone in the state of New York through online therapy If you want to explore these options further, let’s connect!

5 Tips to Prepare for Online Therapy in New York

Online therapy is all about preference.

There are a lot of people who prefer to have their therapy sessions face-to-face, while other people LOVE online sessions. Some people prefer the comfort of having their sessions in their own homes. They also appreciate not having to worry about commuting to their therapist. For those who use technology regularly, online sessions can actually feel easier. Often, more comfortable than talking to someone face-to-face.

Now, with the Coronavirus pandemic, mental health professionals are conducting therapy sessions online. We too are adapting the model to allow for social distancing. This means that even if it’s not their preference, many people are meeting their therapists online right now. With so many therapy sessions happening in the cyber-world now, I want to share some tips to help you prepare for online sessions. My hope is to make it a more comfortable experience.

Prepare your setting for online counseling

In your session, you most likely will be talking to your counselor about vulnerable things like trauma, anxiety, depression, and related things that you don’t want other people listening to. I know this may be trickier for some than for others, but you need to have your session in a private space. This can be your room, office, porch, or even your car if nothing else works.

• Pick a space that has good lighting to make the view as clear as possible for your therapist.  

• Be mindful of what’s in your background and in your counselor’s view. Your therapist may comment on your fancy curtains or the beautiful painting on the wall. This isn’t a bad thing but just be aware of what you are comfortable with your therapist seeing.

Use headphones for your online therapy session

If you live with someone else, it may be best to have a pair of earphones handy. You can also ask family members or roommates to also use headphones while listening to music or watching tv to ensure greater privacy.

Be mindful of interruptions during online counseling

• If you are using your phone, laptop, or tablet, be sure to put your device on Do Not Disturb or on airplane mode. Although it might excite you to be notified that your new shoes were just delivered (that definitely makes me happy!), the email pop-up can be distracting for both you and your therapist.

• If there are kids in your home, interruptions may be inevitable. However, try your absolute best to give them an activity that will keep them busy during your session or have an adult in the home watch them when possible.

Keep the therapy essentials close:

• Make sure to have tissues and water nearby. It might also be helpful to have a journal or notepad handy for you to take notes as needed.

• Also, think ahead of time if having your pet nearby is important to you or not. For some people, pets can be distracting, while for others they are especially comforting.

For instance, I have two dogs and a cat who I love to pieces. However, I never really know when they’re going to start barking or when my cat is going to play hockey with the pens on my desk. Therefore, they’ve lost their privileges to attend my online counseling sessions! At least until they gain my trust again! :)

One of the few pictures I have of the three of my fur babies together! :)

Consider internet reception quality & Charge your device

• Imagine being in the middle of a breakthrough in your online session that has completely enlightened you and right when you’re in the middle of processing this, your phone dies or computer freezes. This is a therapy nightmare!

• Make sure to fully charge whatever device you plan to use for your online therapy session or have it charging during your session.

• Do not pick a room for your session where you know it has bad service. Sometimes things happen, but you want to set yourself up to have the smoothest session possible.

You and your therapist should agree on a plan of what to do if your session is interrupted due to WIFI issues. Make sure you understand what that is and follow through.

It’s really important to mention that if you’re an adult experiencing domestic violence or a teen experiencing abuse from parents, it is absolutely important to only consider having online sessions if you can find a private space in your home, a safe device that your abuser will not look through, and a safe time to have your session where no one can eavesdrop.

I hope these tips are helpful for you if you’ve been unsure about starting therapy or how to best prepare for your online counseling session!

WANT TO LEARN MORE ABOUT ONLINE THERAPY IN NEW YORK?

To learn more about me, my counseling services, and how to get started with online therapy in New York, make sure to explore my therapy website and feel free to send me an email at mguerrero@mindmattersmhc.com. To get started anywhere in the state with online therapy in New York, simply:

1. Contact me to schedule our first appointment

2. Me with me, Dr. G, a skilled online therapist in Westchester, NY

3. Begin your journey toward healing from the comfort of your own space

ADDITIONAL WESTCHESTER, NY THERAPY SERVICES

From my Scarsdale therapy practice, I want to bring peace and contentment to all types of individuals and families. This is why I provide therapy for adults, therapy for teens, and other specialized techniques such as EMDR, Cognitive Behavioral Therapy, and Cognitive Processing Therapy. If you want to explore these options further, let’s connect!