When new patients contact me, I help those in crisis find urgent care and connect others to counselors and group support. When a capital “S” stressor yells at you, some patients will seek quicker help. ?” might explain why you ask.
According to clinical psychologist Emily Anhalt, one possible solution is to add “emotional training” to your self-care regimen. “Just as working out can ward off high blood pressure and heart disease, emotional fitness can be a positive attitude toward stress management,” says co-founder of Coa, a gym for mental health. Anhalt, who is a researcher, says:
In Coa’s virtual class, Anhalt and her team teach an exercise called “emotional push-ups.” This is a small way to work on yourself each day. “The aim is to strengthen your mental health muscles to put you in a better position to face life’s challenges,” she says.
Self-care tools can help, especially when the cost or access to mental health care is difficult due to barriers such as high out-of-pocket insurance plans, high co-payments, or living in remote areas. The shortage of therapists isn’t just because of the pandemic, but it’s certainly making things worse, says Vaile Wright, her senior director for healthcare innovation at the American Psychological Association.
Mental health resources are too scarce, she says, and innovative ways to make mental health care more accessible are needed. If you’re waiting to see a therapist, can’t afford mental health care, or have recently finished therapy, emotional exercises are one way to strengthen your psychological muscles. It won’t replace or replace group therapy, but it’s resilience and empowering, says Anhalt.
Here are some expert-assisted exercises to help you get started.
Overwhelm? Schedule a “worry day”.
The growing turmoil in the world is understandably rattling our mental health. Wright says the near-constant cycle of “bad news” and discussions on social he media can heighten and overwhelm our sense of insecurity.
Researchers say worry has a cognitive component. One way she manages this pain is by scheduling “worry dates.” “Set a time on your calendar each day to worry, indulge, or ruminate,” suggests Anhalt. On this date, take 10-15 minutes to write down your worries.
Mental health educator and author Pookie Nightsmith, author of Cards Against Anxiety, explains that dating with anxiety can prevent this feeling from becoming your boss and dominating. says it can.
Frustrated with someone you love? Practice Introspective Push-Ups.
It’s natural to see annoying parties as a problem when your partner goes to a concert without a mask or when your co-worker is frustrated by stealing the spotlight. Take advantage of opportunities, says Anhalt.
Being hurt, irritated, or angry by the actions of others may reflect what we don’t like about ourselves. I suggest doing an exercise that I call the ministry push-up. This push-up uses the “three J’s for bonding, jealousy, and judgment” to guide you.
Ask yourself if the other person’s actions are what you are doing (participating), jealous (jealous), or criticizing (judging). For example, if you’re upset that your friend is being selfish, you may find yourself behaving the same way. Putting the spotlight on our actions helps us take responsibility, says Anhalt.
When it comes to building intimate relationships, research has shown that self-awareness can enhance cognitive empathy.
Feeling depressed? Make friends with harsh emotions.
As humans, we are wired to avoid pain. When unpleasant emotions such as anger or sadness arise, we may try to distract ourselves from being offended. Scroll through social media, have another glass of wine, or binge on Netflix. These tactics are called “defenses,” thoughts and actions that keep you from feeling unbearable. However, relying solely on defenses avoids feeling them and interferes with our ability to process them.
When upset feelings arise, try to be with your feelings. Start by naming your emotions. This is a technique that psychologists call “impact labeling”. You can also become a detective by exploring where your emotions manifest on your body. For example, I ask my patients, “Where do you feel that emotion?” and “What is it trying to tell you?” The goal is not to change your emotions, but to make you aware of how you are feeling in the moment.
A 2018 research review states that “focusing on your emotions without trying to change them” can help reduce distress. This “in the moment” mentality is what dialectical behavioral therapist Marsha Linehan calls “fundamental acceptance,” and it’s one way to stop the pain from persisting. We believe that radical acceptance stifles change, but this liberating stance can foster change, says clinical psychologist Jenny Tights.
Do you stumble with anxiety? Let your curiosity work.
According to the Centers for Disease Control and Prevention, a household pulse survey showed that about 32% of adults in the United States had symptoms of an anxiety or depressive disorder in the week preceding Aug. 8. For a smaller percentage of people, anxiety symptoms are mental illnesses such as generalized anxiety disorder, which affects about 3% of Americans, and social anxiety disorder, which affects nearly 7% of her in the general population.
Adopting a curious mindset may help if you want to let go of your anxiety. I will ask. Psychiatrist and neuroscientist Judson Brewer, author of “Unwinding Anxiety” and his director of Medical at Sharecare, explains: “The mind clings to this ‘why’ question because it believes that revealing the answer will dispel anxiety,” Brewer explains. But in reality, this kind of thinking leaves us feeling helpless and stuck. To get out of this rabbit hole, neuroscientists recommend getting into your “anxiety-free zone.”
One grounding exercise is to sit and look at your feet and ask, “Which foot is warmer than the other?” The question helps spark curiosity, says Brewer. Research has shown that this sense of wonder also opens the mind to possibilities and allows us to see our situations in a different light. when it replaces “why is this happening”. “What’s going on?” can pull us out of the anxiety-ridden “why zone,” says Brewer.
Mental health exercises can teach you how to better manage your worrisome thoughts and upsetting emotions. These workouts may also help us think of our discomforts in a different way. “By trying to understand them, we can uncover the root causes of suffering.”
If you’re looking for additional mental health exercises, Wondermind has a free newsletter with mental fitness tips, Coa has a free 15-minute emotional fitness class, and Liberate has tips for dealing with stress and burnout. We offer wellness classes.
We welcome your comments on this column. OnYourMind@washpost.com.
