Momdemic Stress

Momdemic Stress

Aug 12, 2021 | Contributor Articles, Featured Posts, Motherhood, Stress Reduction

By Contributing Writer Darién Castillo

Worn out by endless Zoom calls, household chores that seem to double every week, the stress of juggling work and family tasks? Pandemic life has certainly taken its toll on almost everyone and seems to be hitting moms the hardest, especially those with younger children. The constant stress of managing multiple lives at once is contributing to a staggering 93% of mothers in the US saying they feel burned out, while 16% feel burned out all of the time (according to a recent survey by Motherly). It is also no surprise that 74% of moms say they feel mentally worse since the start of the pandemic, while 63% say they have been managing household responsibilities and chores mostly by themselves.

The constant multitasking and invisible labor involved in managing household and family life, also known as the mental load, typically falls on women’s shoulders and pandemic life has amplified it. Many mothers wonder how much more they can take. In serious cases, the stress of quarantine can manifest itself in the forms of depression, anxiety, and/or severe insomnia that contributes to feelings of mental and physical exhaustion.

So how to fight burnout? There are of course general strategies that you probably hear over and over such as spend time outdoors, find time to exercise, sign up for online yoga or meditation classes, read, and try to stay socially active. But what about those who find themselves managing work zooming, their young children’s zoom schooling, making grocery lists, throwing in a load of laundry and breakfast all before 9am? Finding even 10-15 minute ‘rest breaks’ throughout the day is a strategy recommended by psychological experts. Another is trying to limit the number of zoom work meetings and replacing some with phone meetings and email.  It can also be beneficial to stay away from social media or other news outlets during your downtime, as these will inevitably introduce more things to worry about when you should be unwinding. Similarly, you can completely cut yourself off from technology during the small breaks you find for yourself throughout the day. For more tips, visit the resources below:

UCI Health: Coping with Mommy Burnout

HBR: Combating Burnout as a Single Working Parent

Coping with COVID-19 Stress

Coping with COVID-19 Stress

Jun 1, 2021 | Anxiety Management, Contributor Articles, Featured Posts, Stress Reduction

By Contributing Writer Darién Castillo

With more and more people getting vaccinated in the US, it appears like the end to the quarantine experience is just around the corner. Some dealt with the emotional toll of the pandemic by finding new creative outlets, such as baking bread, socially-distanced nature walks, picking up new hobbies, maybe even writing a book. But not all people experienced the pandemic in the same way. With a death toll of over 1 million worldwide, the Pandemic certainly inflicted much loss and grief onto communities. And, many who survived Covid continue to experience lingering health and mental health issues. Aside from the physical consequences inflicted directly by the virus, many have also been affected by fear of the virus itself or by extended periods of loneliness during quarantine isolation. Even as Covid restrictions appear to be coming to an end, the physical and psychological consequences persist.

If you or a loved one still suffer from psychological impacts caused by the pandemic, you are not alone. After more than a year of isolation depression, anxiety and social anxiety have been on the rise.  Symptoms may include mental or physical fatigue/exhaustion, lack of motivation, or anxiety about social interactions.

Fortunately, these symptoms are manageable and treatable. If you are anxious about socializing or interacting with large groups of people, start slow. Meet up with one or two people, then slowly expand your social circle to a point that feels comfortable. Follow pandemic safety protocols such as social distancing and wearing masks, and larger social interactions will inevitably begin to feel more natural. Small communal activities such as book/movie clubs or outdoor visits are a great way to reintegrate social interaction into one’s life.

For essential workers as well as those just returning to in-person work environments, it is important to take frequent breaks and get plenty of rest. Consistent sleep schedules can improve one’s mental health greatly as well.  Mental and physical wellness programs are a great tool to take advantage of, as some companies offer them to employees and their families. You may also want to seek professional help through therapy and teletherapy, a safe and convenient alternative to in-person counseling sessions. However you may be feeling now, it is important to remember that these symptoms do not last forever, and that however long it may take, life will eventually begin to feel normal again.

Visit these resources for coping strategies (updated):

Coping With Stress – CDC

Mental Health and COVID-19 Information and Resources

NIH Shareable Resources on Coping With COVID-19 Related Mental Health Issues

Resources for Employees and Workers: Pandemic Stress and Anxiety

For additional resources in San Diego County, call the Access and Crisis Line 24/7 at 1-888 724-7240. If you or a loved one is experiencing a mental health emergency, call 911 or visit the nearest Emergency Room (ER).

Mindfulness in the Age of Distraction

Mindfulness in the Age of Distraction

Apr 1, 2016 | Anxiety Management, Coaching and life changes, College Counseling, Counseling, In the News, Mindfulness, Research, Stress Reduction

Many books and articles have been written on mindfulness but it’s difficult to remain mindful in the age of technology with the constant interruption of notification sound effects, vibrations, and ringtones. Our minds are wired for these distractions; they love, love, love the hit. It’s a bit like fireworks going off in our brain; when our cell phones sound, our brains light up with dopamine, the happiness chemical. But just like the sound of slot machines can have a habit-forming quality so can the hits we get from our cell phone sounds, to the detriment of our ability to enjoy the present moment and the people in our company. Time Magazine’s recent article, You Asked: Am I Addicted to My Phone, looks at the potential impact of smartphones on our health and relationships.

So what would it be like to be really present today with a family member or friend whom you really love? To fully give your attention to that person without checking your phone (not even once)? The long-term benefits of spending some time each day fully tuning in to the present moment without phone distractions may just surprise you.

Gratitude and our health

Gratitude and our health

Nov 25, 2015 | Counseling, In the News, Mindfulness, Stress Reduction

We have one day of the year dedicated to giving thanks. What would it look like if we practiced gratitude for even the smallest things 365 days? A recent study by Paul Mills of the University of California San Diego (UCSD) School of Medicine looked at the effects of gratitude on physical health and emotional well being.  “It turned out the more grateful people were, the healthier they were. ‘They had less depressed mood, slept better and had more energy,’ says Mills.” For more details, check out the NPR story Gratitude Is Good For The Soul And Helps The Heart, Too.

 

Creating change in 2015

Creating change in 2015

Jan 13, 2015 | Coaching and life changes, Counseling, Stress Reduction

It’s the New Year and we’ve all been asked about our New Year’s resolutions. Whether you’ve made a resolution or not, the new year can be a good time to pause and reflect on the changes you want to create in your life. Happier, healthier relationships? Greater career/work satisfaction? Getting more physically active? Creating more balance in an often stress-filled modern world? Here are some things to remember as you step into change.

1) Change begins with you. Waiting for other people or circumstances to change is putting your life on hold.

2) Long lasting change happens slowly. Breaking down a big goal into smaller steps generally leads to longer lasting change than trying to do it all at once. For example if your goal is to exercise more this year, start off slowly. Better to take one workout class a week than plan to be at the gym for an hour 5 days a week.  Change takes getting used to and often abrupt changes aren’t sustainable.

3) Change your environment, change your behavior. Research shows that our habits (good and bad) are often associated with a cue. When we change our environment or daily routine we have a better chance of breaking a bad habit.

Go out there and make a small change each day!

Reducing Stress

Reducing Stress

Jun 27, 2013 | Coaching and life changes, In the News, Stress Reduction

Surfer on a WaveStudies show that taking quick relaxation breaks throughout the day can increase productivity and reduce stress. How about taking 20 seconds to relax right now?  Click on the photo (left) for a 20 second video escape to the ocean.

Interested in more ways to build in stress relievers throughout the day? Author and CEO Tony Schwartz explores the physiology of stress and tips to reduce stress and manage energy in a recent New York Times article: “Relax! You’ll Be More Productive”

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