As we begin to adjust to our new, albeit temporary, normal life during the time of coronavirus, many of us are starting to settle into a routine. The last month has been a whirlwind of news updates, changing policies, figuring out how to work from home (or dealing with the reality of NOT being able to work from home), worrying about loved ones, and adjusting to a lot of forced togetherness with the people in our households. Even just one of these things is enough to stress someone out, so dealing with all of this at once, not to mention the other burdens you are dealing with on top of what COVID-19 has brought, is draining.
Since the news has been changing so quickly, you might have a hard time wrapping your mind around the idea of this pandemic and the changes we’ve had to make because of it. If you’re still in shock, that’s okay. Remember that the entire world is basically experiencing trauma right now, and try not to be too harsh on yourself for the way you’re reacting. You might also have been spending your time taking care of others, whether you’re on the front lines or caring for people in your household. If your instinct is to help others, that’s a wonderful thing, but remember to extend that same help to yourself.
One way to begin processing all of our feelings about the current COVID-19 pandemic is to journal. Journaling can be a very valuable practice. You can start a journal that’s specific to this situation, or you can keep a general journal for all of your thoughts. It can be paper or digital, whatever works for you. Consider starting a journal about your anxiety. There are no specific format or rules to follow when journaling, it’s just a private space for you to write down what you’re feeling. It can take whatever form you want it to, whether it’s exploring and releasing the emotions you’re feeling, coming up with ways to cope, or tracking the things that are making you anxious. Journaling can be a fantastic, active way to engage with our emotions without letting them overpower us.
If you’d like to get started with journaling during this crisis, you might not know where to start! After all, when you can write anything at all, you might be so overwhelmed with indecision that it’s hard to find where to begin. With that in mind, here are some journal prompts that can help you explore your feelings and cope during the COVID-19 pandemic.
- How has the virus changed your day to day life?
- What do you miss about life before the virus?
- What have you had to miss out on since the virus started?
- What changes do you see in your community because of the virus?
- Have you seen any positive changes since the start of social distancing?
- How are you staying in touch with your loved ones right now?
- How do you feel about replacing in person conversations with video chats?
- Is there any tension in your household from being cooped up for so long?
- What are 3 simple things you can do to feel better (physically, mentally, emotionally) that take less than 10 minutes?
- What are some go-to activities you can turn to when you’re bored?
- What is one thing that always cheers you up?
- Write a letter to your younger self – what would you want them to know about this moment in time?
- Write a letter to your future self – what would you like to say to future-you?
- How is your heart today?
- When you feel anxious, where do you feel that emotion in your body?
- What has quarantine helped you to let go of?
- What has quarantine helped you invite in?
- Who is showing up for you right now? Who are you showing up for?
- Who did you talk to today? What did you talk about?
- What made you laugh today?
- What made you cry today?
- What are you grateful for today?
- Which songs do you have on repeat right now?
- What shows or movies are you watching?
- Do you have a hard time finding ways to entertain yourself?
- Are you okay spending one on one time with yourself?
- What is something you are proud of?
- How can I tend to my own needs today?
- What am I afraid of right now?
- How does your body communicate with you? Do you listen?
- How has your sense of empathy changed because of this experience?
Pick a prompt that speaks to you, and get started! You don’t have to write anything profound or perfect – just write what comes to you and try not to judge yourself too harshly. Remember, you’re doing this to help yourself feel better, so don’t try to make yourself feel worse during the process. If you need more ideas for journaling prompts or questions to ask yourself during this time, our clinicians are offering online therapy appointments!
