Tips for Managing Your Emotions During COVID-19 Pandemic

It is time to check in on our feelings with all the changes going on. Classes have been moved to online formats for the rest of the semester. The governor of New York has set new regulations on daily life. And many of us are spending a lot of time alone and/or overwhelmed with family as we all learn to deal with doing almost everything remotely from home.

Here are some tips from the Saint Rose Counseling Center to help with feeling and mental health issues during this time:

• Acknowledge all your feelings.
• Take a moment to feel, reflect, and name all your emotional reactions. This sudden change and disruption can come with many feelings including fear, sadness, disappointment, gratefulness, etc.
• Remember: Trying not to acknowledge feelings doesn’t mean they will go away.
• Try keeping a journal or voice journal. This can also help to keep things into perspective.
• Take breaks from news coverage and social media about the virus. Hearing about it all the time can cause anxiety and increase fear. Pick once or twice a day for an update.
• Stay hopeful: Seek out positive news about people helping others or about musical artists providing concerts from home.
• Set up boundaries for your routine: Let your family know when you have class time so you can be left alone. And respect their time for their work. This makes for less stress about schoolwork.
• Stay connected with your friends. Video chat, text, or talk on the phone.
• Take a calming break: Deep breathing, mediation, yoga, coloring, a craft, or just being unplugged and quiet are all good options.
• Exercise: This can reduce stress and anxiety.
• Go on walks, even if it is just around the block – just practice social distancing.
• If you can’t go out, do some movement around the house – even if it is dancing to your favorite song.
• Recognize the signs of distress:

Increased worry, fear, or feelings of being overwhelmed

Feeling overwhelmingly sad, crying a lot, feeling hopeless

Inability to concentrate along with decreased academic performance

Sleeping too much or can’t sleep

Withdrawing from others

Increased alcohol or drug use as a coping technique

Engaging in risky or impulsive behaviors

Sudden noticeable changes in your personality

If your feelings get too much or you notice any sign of distress, reach out. Talk to someone you trust.

Email counseling@strose.edu to connect with someone from the Counseling Center.