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NYSID Counseling Services: Special Coronavirus Tips

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As you already know, the days and weeks ahead are going to be challenging for us all, but we encourage you to take a moment to read this information from Director of Counseling, Dr. Penni Morganstein. 

Throughout the school year NYSID Counseling Center provides Monthly Tips to help students adjust to life at school and in NYC. It seems especially fitting that the Counseling Center should offer up a Special Coronavirus Tips Edition to help everyone navigate these challenging, often surreal feeling times. 

CHANGE can be exciting but also scary. Lots of new information is coming at all of us every day and it is easy to get overwhelmed. New rules about social distancing, concerns about our own physical well-being, family members and friends, as well as adjusting to new online classes can all feel daunting. Please remember: everyone is going through all these adjustments together. It is a process to adjust. 

INFORMATION OVERLOAD can add to our feelings of being overwhelmed. While it is important to stay informed of the latest goings on regarding COVID-19, a “news diet” can be essential to one’s sanity during times like this. Keep in mind, a little news is ok—you need to know what is going on—however, more than a little can escalate anxiety. It is just like a diet, most people would agree, eating a piece of cake should be fine, but eating the entire cake is not!

SELF-CARE is essential. Now that you are limiting your time running around NYC and most institutions are closed, you have no more excuses. Yes, gyms are closed but there are still lots of ways to take care of oneself without going to the gym. Check out the toilet paper workout! www.facebook.com/Tyla/videos/1819527811422648 

Additional self-care suggestions include: journal writing, eating healthy, well balanced meals, getting enough sleep, going on a walk, hike, or walk along a beach, knitting, walking your dog, catching up on TV and movies and reading. Try to stay on a regular schedule, wake up early and have activities planned for your day. Structure is important and helpful.

Yoga is also a great way to take care of yourself – check out this link for an article on the 10 best yoga apps https://www.womenshealthmag.com/fitness/a29144847/best-yoga-app/

Meditation apps- Calm, Headspace, Aura, Stop Breath & Think, Insight Timer.

Relaxation Techniques:

    • Deep Breathing: Place one hand on the chest, one on the belly.  Through your nose, take a deep breath in, inflating the diaphragm slowly.  Aim for 6 to 10 deep, slow breaths per minute. 

    • Guided Imagery:  Breathe deeply while focusing on pleasant, positive images to replace any negative thoughts and stay there in your mind. 

    • Progressive Muscle Relaxation: Close your eyes and focus on squeezing/tensing each muscle group for 4-5 seconds while breathing in through the nose and holding.  While relaxing the muscle slowly breathe out.  Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw and eyes.

CONNECT with you peers, friends, and family. This is by far the best aspect of social media. In fact, make it a rule to touch base with at least 1 person daily. With social distancing it is even more important for our well being to make sure we stay connected. Please keep in mind that spouses, partners, significant others, friends, peers and family may have different styles of processing the news. You may think some are overreacting while others are underreacting. Try to engage in discussion and not let differences get in the way of connecting.

POSITIVE SELF-TALK & MINDFULNESS is an effective way to not go down a negative rabbit hole. While times are challenging, if we pay attention to our thoughts, keep a positive, can do attitude, and work cooperatively with everyone, we will all get through to the other side of this challenging time. Stick to scientific facts and when you veer off that path, as we all do from time to time, refocus yourself on the facts, not the fears. 

If you are in New York State and would like to schedule a Telehealth session with Dr. Penni Morganstein, please contact her via email at: penni.morganstein@NYSID.edu.

Below, please find Online Therapy Resources that are suggestions. While not specifically endorsed by NYSID Counseling Center, these resources are publicly available and may be useful to understand: