Is It Okay to Reevaluate Your Values? By Kathleen Chandler LMSW PMH-C

You can absolutely reevaluate your values, about anything, any time in your life! I recommend you do so regularly. It will help you to assess if you are living your life aligned within your integrity.

In fact, many people have shifted their perspective on values over the past two years. Scores of folks have quit their jobs to find ones that are more flexible and enable them to continue working from home. Others took the time to start new careers, or move to new cities that hold their ideological beliefs. 

Covid-19 highlighted that everyone has their own inner value system! Take the value of Conservation for example. Some people value conserving commitment to tradition and social expectations (remaining to have in-person school, proms, weddings, and work) while others value conserving security, safety, and health ( isolate to protect the community) more. 

Figuring out your values and reevaluating them will help you live your best life. 

So, how do you do that? You start with defining your values.

1) When were you the happiest, proud, satisfied and fulfilled in your life? (What about those times and experiences gave you meaning and purpose?

2) Try to identify 5-10 values.

 3) Rank your values! Ask yourself if you could only be true to one value which one would it be. That one will be your number one value. Continue onward until you have ranked your top 5-10.

4) Reassess. Ask yourself if your current life is in alignment with your values.

 5) Problem Solve: Values can feel too large to grasp and overwhelming. If you identify values that are not in alignment with your life, use SMART goals to develop a plan and get your life on track:

What are SMART goals? Here is an example of how SMART goals can help you create a plan.

S: Specific

Be specific with your goal.

I want to be more compassionate (Identified Value) and understanding as a person.

M: Measurable

Make sure you can measure the achievement of your goal.

I will take The Compassion Scale (CS) to see where I score.

A: Achievable

List how you will achieve the goal. ie what will you do?

I will work on three areas of the test that I score lowest in daily for one month.

1) I will practice deep listening when others talk to me about their troubles.

2) When others feel sad, I will acknowledge their feelings and offer comfort.

3)I will remind myself that despite my differences with others, we all feel the same pain and emotions. 

R: Relevant

How will what you are going to work on help you achieve your goal?

Practicing these three things will help me to be a more compassionate person and make sure I am living my life in alignment with the value of Compassion. 

T: Time-bound

State a time/date when you will have it done.

I will retake The Compassion Scale (CS) in one month to assess my growth.

Remember, you can absolutely reevaluate your values, about anything, any time in your life! If you feel overwhelmed and unsure if you are living life according to your values a therapist at Niyyah can help you. Reach out today for a free 15-minute consultation!

What To Do If Lifted Mask Mandates Make You Nervous By Amanda Young, LCSW

Can you say a Pandemic? What is that? What does that mean? All of these questions came to mind when we first heard the news about the pandemic. The last two years have been hard for everyone. The world coming to a complete stop, our lives being turned upside down and adjusting to the new normal can have a negative impact on everyone. We as human beings do not like to be forced to do things that we do not have a say in or chose to do. Having to stay in shelter, work from home, helping the kids stay in tune with school, sanitize or wash your hands and having to wear an uncomfortable mask when you venture out was a little  too much to handle physically but most importantly mentally.

Braving the stores while dodging sneezing and wiping down everything we touch to avoid contracting covid while trying to maintain our composure was difficult. Then it happens, hesitancy to go places, nervous about a cough or a running nose or even thinking that we have covid. Anxiety during the pandemic was at an all time high. I believe that it is safe to say that the majority if not all suffered from anxiety. Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. So we went through all of that and had a front row seat for two years from complete to partial to our world opening all the way back up.  

Now the world we live in has opened back up and we are starting to go out with the knowledge that covid still exists, there is still a bit of uneasiness. Mask mandates are lifted but there are people who prefer to continue to wear their mask whereas some have dumped them with no hesitancy. We all are having to learn how to live with the new normal which does not help our anxiety. When going out into the world some things we can do to reduce our anxiety are as follows:

• Continuing to wear your mask-If this is what you are most comfortable with at this time, this is perfectly ok.

• Staying updated on CDC news-Center of Disease and Control gives us updates on the guidelines for the virus that's science based and tips to navigate the world with the virus.

• Consider getting the shot and booster- the shot is the best protection of the virus. The likelihood of you becoming seriously ill is low.

• Live your life as you know fits-this is your life and everyone lives differently. Do what makes you comfortable and not try to be apart or do things that don’t make you comfortable. 

• Gaining insight into your anxiety-understanding your triggers or the root cause of your anxiety will help you become more equipped with handling it. 

If your anxiety is impacting your daily life and things you have put in place are no longer working, you can give us a call. Our therapists at Niyyah Counseling PLLC ,are trained and willing to assist. Please give us a call, we are here to help. https://www.niyyahcounselingpllc.com/our-team

How Disabled or Immunocompromised People Can Manage Growing Anxiety Over Lifted Mask Mandates by Kathleen Chandler, LMSW, PMH-C

First, I want to validate your experience. You are experiencing anxiety from a real threat, not a perceived threat. Mask mandates have lifted, and depending on where you live, transmission may be moderate to high, while variant BA.2. is on the rise. While we can wish the pandemic was handled differently, it is ultimately out of our control. Therefore, it is important that you stay focused on what IS in your control. You still have plenty of options to keep yourself safe!

What can you do?

Stay up to date on vaccination and boosters: immunocompromised people are currently approved for a 2nd booster. Go get that booster!

Continue wearing your N95/KN95 masks, or respirator, when you are around people outside of your household. If someone gives you side-eye, just ignore them, keep that mask on and stay safe!

Have a plan for rapid and PCR testing: ask people to take a rapid test before unmasking indoors with them.

Consider avoiding non-essential indoor activities that are risky and could expose you.

Keep that distance! Continue to stay 6ft away from people in public when you can.

Keep the time short! Remember that time spent in risky situations increases chances of exposure. Doing something risky for 90 minutes is riskier than doing it for 9 minutes.

Talk to your healthcare provider about whether you are a good candidate for monoclonal antibodies or oral antivirals.

The past two years have been incredibly challenging, and it is just as important to take care of your mental health, as it is to keep yourself safe. Here are some tips to reduce anxiety, improve mood, and manage stress:

·Find your community and engage at your comfort level. Whether that is on Zoom, an outdoor gathering, or indoors with trusted friends; you get to decide what feels right for you. Figure out what you are comfortable with and then make regular time to be in community. We are social creatures! We need connection! Don’t stay completely isolated! 

Practice self-care! Do things that will benefit you in the long run, even if you don’t feel like it right now. Spend time outdoors daily. Move your body in a way the feels good for you. Eat foods you enjoy and make you feel nourished. Make time to take care of yourself!

Find joy! Try thinking of things that fill your spirit, feel pleasant, and are enjoyable. Make sure these things are in your life! Notice that warm sun radiating on your cheek, really taste that sweet rich decadent chocolate, be aware of how good it feels to laugh with friends. It doesn’t need to be BIG JOY, small doses of daily joy throughout the day very impactful. If you can’t think of the last time you felt joy, schedule time for it, and be mindful of how it feels to experience it.

Practice Gratitude. It is easy to forget the things we are grateful when we are suffering with low mood and anxiety. Think of three things daily that you are grateful for!

Strengthen Coping Skills: Practice breath work, mindfulness, and guided meditations.

Click here to learn specific exercises to help relieve anxiety. https://www.niyyahcounselingpllc.com/blog/specific-exercises-to-help-relieve-anxiety-by-connor-cohen-lmsw  You can also download this free app that was created to help support self-care and overall mental health during the pandemic: https://www.ptsd.va.gov/appvid/mobile/COVID_coach_app.asp

Reach out for professional help if you need more support during this time! Niyyah Counseling has several therapists ready to help support you. Schedule a free 15-minute consultation today! https://www.niyyahcounselingpllc.com/our-team 

Tips for Filtering Headlines about COVID-19

It definitely seems like we can’t get enough of talking about Covid-19…right? More than two years into the pandemic, there are just not enough studies, headlines, or changing regulations that have not caught our attention recently. How can we stay grounded despite all of the chaos, though? Arguably so, it does seem never-ending, but there are lots of tips and tricks you can keep in mind to stay grounded and avoid the emotions that come along with the uncertainty of the Covid-19 situation. Read on to consider a few things which may be helpful for you to recognize when sorting through fear mongering headlines that take studies out of context.

Be cautious. At the end of the day, what is the purpose of headlines which make your heart drop? To do just that - instill anxiety and fear among society in order to take action. No joke, news outlets and studies can indeed be very helpful, but they often are catered to cause increased, heightened emotions because that’s how they thrive. Do your best to avoid these headlines whenever you can and whenever possible, because the more you invest in reading about them, having certain feelings about them, and worrying about the future, the more it will impact your mental health.

Do your research. Say that you do come across a headline which has caused you to lose sleep or resulted in an anxiety-driven response - what to do now? Try to research the study which is referenced to in particular. Oftentimes, the sample size (meaning the number of individuals involved in the study) or the method of conducting the research could be skewed - the headlines won’t tell you that! For example, a study done on 20 individuals cannot represent all of society - yes, those 20 individuals come from varying walks of life, backgrounds, and each has a unique story, but that doesn’t justify using it to instill fear in readers. Again, keep in mind that headlines are meant to instill fear and worry amongst society, and any discrepancies in research will NOT be highlighted at all whatsoever. Doing your part to make sure that the study is accurate, viable, and checking to see if there are any nuances in research will help you come to terms with realizing the inaccuracy portrayed in the media.

Stay grounded. Use grounding strategies to keep yourself together, especially after reading a particular article which may have triggered you. Whether that means practicing deep breathing, using the five senses exercise (five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste), or counting backwards from 100 by 7s, utilizing a grounding technique will help bring you back to the present. If you need further suggestions or ideas on how to practice grounding, check out this link to some helpful resources.

With the Covid-19 pandemic, mental health professionals have seen an influx of symptoms arising and the need for services to increase substantially. If you are interested in reading more about Covid-19 on our website, we have an established blog writing team which you can refer to and check out further posts. Nonetheless, if you feel that you are in need of further support or mental health services, contact us to find out more about our experienced therapists who can guide you and be your bridge to wellness.