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Why you SHOULD be making your bed every day!

During this pandemic with COVID-19, our lives seem to change from day to day, even moment to moment. These new government policies, including self-quarantine, self-isolation, and social distancing, can affect your mental health. It is no wonder why many people are experiencing increased stress, sadness, and anxiety. 
What can a person do during these uncertain times?

One thing you can do is to set up a routine. Did you know the biological clock affects our mental health?! Having a routine helps your biological clock, or circadian rhythm, properly activated. Keeping you happy and healthy. It is essential to keeping your regular sleep and wake times. Another simple task but a must in your daily routine is, making your bed! Making your bed gives you a feeling of accomplishment. This one little task sets the tone for the rest of the day and gives you a sense of pride. Our mothers had it right when they would tell us to make our bed. Having a routine helps you cope with life’s uncertainty and has been proven to reduce stress levels. According to a study by researchers at Tel Aviv University, predictable and repetitive routines are calming and help reduce anxiety. 

What’s your routine?
Another simple thing you can do to relieve stress, anxiety, and yes, even depression, is to change the words you use. For instance, instead of saying, “I am stuck at home.” or “I’m bored, and I have nothing to do”, change the words to “I have an opportunity to spend time with my kids,” or “I have the time to catch up on projects I have been putting off.” Changing the words from negative to positive strengthens areas in the brain and helps improve one’s cognitive function. Just changing a word from negative to positive automatically enhances your emotional wellbeing. Thoughts can affect your mood. When we have one of these negative thoughts, like “it’s going to be like this forever!” this creates a feeling of hopelessness. Which in turn affects our behavior. For example, you might just lay in bed, not wanting to get up. Then the cycle begins, now you are feeling depressed and not eating or sleeping. This cycle can keep on going around and around. So, how can you stop these negative thoughts? I know this might sound funny but argue with yourself! Tell yourself “no this is only temporary; I should use this time to get stuff done that I have been putting off.” Another way to help is by talking it out. You can talk with a friend, family member, or even your therapist. The nice thing about talking to your therapist is we have a thing call Confidentiality. Which means we cannot discuss what you say to anyone. Of course, there are exceptions. But, the nice thing about talking to a therapist is we won’t tell other family members or friends what you say. We are here to help you process those feelings. Try changing your words, or even arguing with yourself, and see if it helps.  
 

An additional thing you can do to help with stress is to keep busy! 

There are SO many activities.

Clean out the closet, the one that you keep saying you are going to get to (but never do). Our emotional health is affected by our surroundings. Uncluttering your house can reduce stress! Clutter can distract you, it makes you feel uneasy, and in general, clutter invites chaos into your life. There are several ways to start. Begin with one thing at a time, like organizing your books or cleaning out the utensil drawers. Then move on. A good rule of thumb is if you have not used an item or have not worn that piece of clothing in the last year, get rid of it. Donating unwanted items helps others, and you might be able to get a tax write off for it. 

House already uncluttered?

Well, another thing you can do is, read. How many of us keep saying “oh I have no time to read, but I would like too” well here is your chance! Did you know that reading is therapeutic, it called bibliotherapy (reading therapy). Bibliotherapy has been known to reduce stress, increase empathy, social skills, and interpersonal understanding. So, grab that book! Check out: 100 books to read in your lifetime


Before the Covid-19 our lives kept us so busy. It was impossible to spend a few days uncluttering or a few hours curled up with a good book. Now we are forced to take it slow. Which is not a bad thing. If you still can not think of something to do, I have included a list below just for you. 

Don’t pass up the bonding opportunities.
Lastly, since we are all together, make sure to have fun. Spending quality time with our family can improve our mental health. Try play games with the family, this can be done virtually as well. Spend time preparing meals together. Not only does this teach the children how to cook, but it also is building a positive relationship, even if you burn the cookies. These are the things that make memories and something that we can all laugh about later. Did you know that Americans rarely eat together anymore? However, eating at the table together helps us handle the daily stressors of life, build relationships, and provide a space for communication. This gives the family time to come all together in one place, instead of being in separate rooms. Let us try having dinner at the table again. 


 Learn to play again

One of the most important fun activities a family can do together is to take a walk, bike, or even have a dance party around the house. Did you know when we exercise, our brain releases a feel-good chemical called endorphins? These chemicals enhance your sense of wellbeing. Exercising helps take our mind off our worries and is known to reduce anxiety and depression. Let’s get active. Children who spend more quality time doing fun activities with their parents are happier on average than those who spend less time with their parents. Get those board games out or ask your kids how to play Fortnite, Super Mario, or try Drawful. Have fun together with whatever you choose!
Now that you have some tools to help with your feelings of depression, anxiety, and stress that we all feel due to COVID-19; Try them, they just might help. And do not forget, to make your bed! 



Things I can do to help with Anxiety and/or Depression

Create a vision board                                           Do some adult coloring books
 Meditate.                                                               Take a shower
Light a scented candle                                         Sing along to your favorite music
Get enough sleep                                                 Get some exercise
Get on social media (keep the time-limited)       Pet your pet (play with them)
Help someone out.                                                Eat a salad or fruit
Take a nap                                                              Make a journal
Study something new                                           Talk to your therapist
Squeeze a stress ball.                                           Go swimming
Use Essential oils                                                  Drink COLD water
Breathing exercises                                              Try yoga or cha cha
Create a masterpiece                                            Drink herbal tea (have a tea party)
Get some sunshine                                               Go for a walk
Listen to Classical music                                      Play a game
Snuggle under a blanket with a book                  Watch some comedy
Look at old photos                                                 Doodle on paper
Write a letter to your future self                            Clean the house
Phone a friend                                                        Lay on the ground
Read a self-help book                                            Splash cold water on your face
Laugh.                                                                      Have faith in yourself
Close your eyes                                                      Declutter your bedroom
File those papers                                                    Chuck stuff out
Get on the treadmill                                                Start a garden
Try a new recipe                                                      Work on a puzzle
Knit/Crochet/Needlework

Meet the Author 
I have always wanted to help people and have been working in the mental health field for the past twenty years. I enjoy being a therapist and seeing my clients improve their lives. My past clients have suffered from all types of trauma including domestic violence, human trafficking, sexual or physical abuse. People come in to see me often feel broken, scared, ashamed, worthless. It is so gratifying to see my clients getting better and living their full lives free of guilt and shame. I also have experience working with men, women, teens, and children. Specifically, I have worked with men struggling with addiction and the process of recovery. I have an in-depth understanding of how addiction, trauma, domestic violence, childhood abuse, and sexual exploration impact my clients and how these struggles can affect an individual, couple, and family relationships. I do not want you to feel you are alone with nowhere to turn.