Word-Of-the-Week #817: Reframe

April 2, 2020 by  

Reframeto think in a new or different way.

Has your normal daily routine changed significantly in the last month? How easy has it been to adapt to the changes? Have you used this time to start a hobby or learn something new?

This is the 2nd half of A psychologist’s science-based tips for emotional resilience during the coronavirus crisis by Jelena Kecmanovic.

To recap: “How can we respond to the coronavirus situation in a way that will preserve our psychological well-being? The following science-based approaches can help. 

Accept negative emotions – Reinvent self-care 

  • Create new routines 

“It’s normal to be unsettled and concerned about the upending of life as we know it. “Humans find comfort and safety in the predictability of the routines of daily living,” said John Forsyth, a professor of psychology at the University at Albany in New York and co-author of “Acceptance and Commitment Therapy for Anxiety Disorders.” As our lives have dramatically changed overnight, many are struggling with finding ways to deal with the new reality. “We have two children home from college, along with a girlfriend of one, and another high-schooler who is distance-learning,” said Jane Legg, an elementary school teacher from Bethesda, Md. “It’s like a lot of people cramped in a small ship, all trying to get their work done.”

 Although many people escape from reality by Netflix binging, cookie indulging or marathon Fortnite playing, be mindful of over-relying on these distraction strategies. Instead, studies have shown that planning and executing new routines that connect you to what really matters in life is the best recipe for good mental health.

 It’s important to establish structure, predictability and a sense of purpose with these new routines. “It’s good for adults and crucial for children to stick to regular wake-up, grooming and meal times. Where and how everyone works and plays at home should also be planned, while understanding that we all need to be flexible and adapt as needed,” said Deborah Roth Ledley, a clinical psychologist in Philadelphia and co-author of “The Worry Workbook for Kids.” 

In the time after work is done, use the opportunity to enrich your life. “The most helpful routines are the ones that meet essential human needs for competence and relatedness,” said Joel Minden, a clinical psychologist at the Chico Center for Cognitive Behavior Therapy and an author of “Show Your Anxiety Who’s Boss.” 

For example, this might be the perfect moment to learn to play that guitar that has been lying in the corner, or to master French. YouTube lessons abound. You can also teach your children all those skills we often don’t get to share in the era of overscheduling and helicopter parenting: cooking, laundry, balancing a checkbook, dealing with airline agents, building a ramp for the grandparents. These lessons will make them more resilient as they go off to college or move away from home.

  • Reflect, relate and reframe 

Nobody knows how long the pandemic will last or how long it will be until we can resume our regular lives. Even worse, many people are worried that they may be laid off and lose their livelihoods. The pervasive uncertainty of the situation makes it hard to plan a course of action and creates a high level of stress. To add insult to injury, our typical ways of de-stressing, such as working out in a gym, watching sports, meeting for happy hours with co-workers or hanging out with groups of friends, have largely come to a halt. 

It might help to realize that these trying times offer several avenues for psychological growth and an opportunity to deepen our relationships with the people in our household and beyond. “Start a family book club or watch Harry Potter movies together. When else will you all be home to do that?” Roth Ledley said. 

Leverage audio and video technology to stay in touch with others. As the usual hectic tempo of our busy lives recedes, taking time to savor heart-to-heart conversations with family members or friends will probably result in stronger social connectedness going forward. 

This crisis also offers an unexpected chance to check in with yourself. “I think that this is an opportunity for slowing down and reflecting on life,” Eastman said. What brings you meaning when the noise of modern life quiets down? Have your priorities reflected what truly matters to you? As the usual pursuits of status and money are put on hold, where do you find your life purpose and transcendence?

Finally, keep in mind that experiencing stress and negative emotions can have positive consequences. Studies show that people who go through very difficult life experiences can emerge from them with a stronger sense of psychological resilience, rekindled relationships and a renewed appreciation of life. Some describe starting to live more fully and purposefully. With care and planning, we, too, can stay psychologically strong during the pandemic and perhaps even grow from this transformative experience.” 

This week’s focus is to reframe. Have you created new routines that connect you to what really matters in life? Are you taking time to get outdoors? Are you having heart-to-heart conversations with family and friends?

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