Coping With Anxiety About Returning Diseases Like Polio By Connor Cohen, LMSW

In 2022 it can certainly feel like another day, another problem or another thing to be worried about. Each day as we turn on the news there seems to be more and more to worry about.  Global pandemics, climate change, inflation, recession the list seems to go on and on. And now the news says that polio is on the rise. 

No one would blame you if you're worried about polio,  the name alone elicits a response with the images of small children needing assistance to walk and visions of the iron lung helping keep people alive in the 1950's. While these are potential outcomes of polio, they don't quite tell the whole story. According to the CDC "About 1 out of 4 people (or 25 out of 100) with poliovirus infection will have flu-like symptoms." CDC (2022). These symptoms include sore throat, fever, tiredness, nausea, headache, and stomach pain. Also according to the CDC, those stereotypical symptoms of polio are rarer than some may think. "A smaller proportion of people with poliovirus infection will develop other, more serious symptoms that affect the brain and spinal cord" (CDC 2022). The most recent statistics as of the writing of this blog are as follows, meningitis occurs in about 5 out of 100 and paralysis occurs  in about 1 out of 200 people to 1 in 2000 people, depending on virus type. 

So what can we do if we're still anxious and worried about polio? 

Step one is to get informed. It may sound cliche but knowledge is in fact power and oftentimes the more we can understand the situation the less we tend to fear it. 

Step two:  Talk to your loved ones or doctor about your medical records.  If you were born after 1955 there's a good chance that you've already been vaccinated against polio.  If you have not received the vaccine,  start up a conversation with your health care professional about obtaining the vaccine.

Step three:  Now that you have gathered the needed information and potentially made a plan to get vaccinated,  it can be helpful to unplug from the news.  This doesn't mean sticking our head in the sand and avoiding completely.  What it means is being purposeful with the news that we are taking in.  A helpful tip would be to pick a specific news source that you trust and select a time that you would like to view each day.  In today's day and age it can be so easy to become overwhelmed by the massive amount of news so by limiting our intake strategically,  we can still be informed and limit our feelings of being overwhelmed.

Step four:  Take some time to relax.  Life in 2022 tends to be more on the stressful side. While taking time away from the news, practice self care! That could be physical exercise, eating well or a nice book that you've been meaning to read. 

Step five: Engage with your feelings and examine how you feel. Anxiety can make it feel like life is overwhelming and life can certainly present us with reasons to feel anxious. If you or a loved one are struggling with anxiety, it may be time to seek professional help. Niyyah Counseling is here to help! Our therapists are trained to help guide you through the various anxieties that life throws at us. Click here to find your new therapist today! Click Here To Find Your Therapist

If you enjoyed this blog, you can even schedule with me directly. You can find my page here. I specialize in helping my clients on their own unique journey with anxiety. While chronic anxiety can often feel like a lifelong sentence, therapy can help guide you through a variety of techniques to address and reduce your anxiety symptoms! By utilizing an eclectic approach that pulls from scientific and evidence-based practices, therapy can help guide you from a fear of “what if” to an actualization of what can be!

How People With A Disability Can Cope With The Lifting of Mask Mandates by Connor Cohen, LMSW

Life with a disability is hard enough. Whether the disability can be seen or is invisible to others, it can be difficult to navigate life with a disability. It can be even more difficult given the state of the global pandemic. With the state of the world, people have gone from fall risks to high risk. Now there is a new danger outside of your door in a world full of other equally important dangers.

The lifting of mask mandates is a bit like shaking up a snow globe. We spent so many years waiting for each snowflake to fall into place after the chaotic blizzard of 2020. And now that we may finally feel settled, we finally feel safe. Here comes life again to shake up the snow globe. So how do we cope with this change? With this fear?

Well, I think it starts with realizing your role in all of this. The mask mandate said that you were required to wear a mask, not having a mandate doesn't make it illegal to wear a mask. You have just as much right to wear your mask as you do the t-shirt on your body and the shoes on your feet. It is your safety, it is your life, you have a right to protect it. Do what you need to do, do what you want to do. Remember that you can always say no, you can always look out for yourself even if it makes people upset. If you are uncomfortable in social outings, say no. The no doesn't have to be " no and" or " no but" no is a complete sentence. You don't owe anyone an explanation. It is your story to tell, it is your reason to give, not theirs to demand and not theirs to take. If you feel worried or scared or anxious, take some time for yourself, do something you enjoy, turn off the news, have your favorite meal, and take a deep breath. No one would blame you for feeling worried and no one should. This is your journey, this is your life, and the pandemic is a set of uncomfortably difficult chapters in your book. But just as there have been chapters before, there will be chapters after. It can be easy to lose sight of a hopeful future given the state of the world, but hope is out there it may take some work to find it. It may take even more work to hold but it is there.

If you or a loved one are struggling with anxiety or worry around the pandemic in the lifting of mask mandates. We are here to help. Our therapists here can help you cope with worry and teach you how to handle that fear. Schedule your first session with us today.

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.

How Business Owners Can Cope if COVID Killed Their Business by Connor Cohen, LMSW

Owning a business is hard. Owning a business during a once-in-a-lifetime pandemic, that's even harder. As a business owner you may have been prepared for difficulties but it seems as though life gave us the toughest challenge. The pandemic changed the world, it changed how we do pretty much anything. It changed the way we communicate with others, it changed the way we work, it even changed the way that many of us shop.   In truth, the pandemic has been hard on businesses. Whether it is the issue of global supply chains  or issues with staffing, the pandemic has created a whole new world of business. So what do we do when this dream of ours and this goal of ours has us feeling that it has been taken away.  It wasn't taken away because we didn't work hard enough, or because someone else got in the way, the dream was altered because the universe, nature,  an act of God,  or whatever we want to refer to this as got in the way.  The pandemic has forced us all to adapt and business is no different.

In order to cope with the impact of the pandemic on your business there are a few steps that can be helpful.

Step 1:  Analyze and examine just how the pandemic has impacted your business. While  impact has been seen across the board, it has not always been equal. While there are  large corporations bringing in record amounts of profit,  countless other businesses are forced to close due to the extreme nature of the pandemic.  Before fully deciding how to go about coping with these changes,  we must first acknowledge just how much of an impact the state of the world has made on our business.

Step 2:  Adapt.  So we have examined how we have been changed by the world, now it is time for us to examine how we change in response.  These adaptations and changes won't always be easy, they may even change the very nature of our business,  but the dream and goal of our business is worth changing and adapting for.  Now I know that we all didn't sign up for this,  and we can feel frustrated and angry, disappointed, or just flat out defeated but  in life change is needed.  Imagine if we never changed,  we would never move forward,  we would never grow,  and we would fail to adapt.  Now I'm not saying that you have to be on the forefront  of dynamic change,  I'm not asking for revolutions.  What I am asking for is an honest attempt to adapt.  Your dream of business, your goal of business is worth that attempt.

Step 3:  Slowly integrate  original goals and plans accordingly as the world begins to open back up.  There's a reason your original business idea made that fire under you. Chances are it was a pretty good idea,  just maybe not at the most opportune time.  So as we begin to collectively heal as a people, as a nation,  as humanity,  remember that that idea of your business inspired you for a reason.  One thing that's helpful is writing down your "why".  Why are you in business? Why are you doing what you do? Why do people need this business? Keep those thoughts in mind when times are tough. Keep that purpose in mind when it looks like all hope is lost.

Owning and operating a business is difficult,  it will bring about countless emotions and feelings.  And yet despite these difficulties we continue moving forward,  we continue growing, and we continue learning. If the changes in your business have left you feeling stressed beyond what you can handle, reach out to one of our skilled therapists at Niyyah and we can help you navigate this difficult time.