The impact the COVID-19 pandemic is having on emotional and psychological well-being is staggering.  This is certainly a stressful and uncertain time affecting our livelihood and well-being.  According to Mental Health America, there has been a 12 percent increase in cases of anxiety alone.   Additionally, American’s are experiencing greater rates of fear, depression, and isolation well above the historical norm.  During times of significant stress, it is not uncommon for our self-care to take a backseat to other priorities seemingly more important.  We spend so much energy ensuring the welfare of others, and taking care of ourselves becomes a challenging undertaking.  The truth is that we cannot truly help others until we take better care of ourselves.  Self-care during COVID-19 can make all the difference in protecting ourselves from the ill effects of chronic stress.

Physical Self-Care

1. Ensure you are eating regularly
2. Engage in physical exercise and joyful movement
3. Wear clothes you feel comfortable and confident in
4. Get plenty of rest and sleep

Emotional and Psychological Self-Care

1. Learn new things unrelated to school or work
2. Do something comforting and relaxing
3. Find reasons to laugh
4. Participate in existing or new hobbies

Social Self-Care

1. Stay connected with close family and friends
2. Call or write to family or friends who are far away
3. Spend quality time with your significant other
4. Ask others for help when you need it

There is no doubt we are all living in very stressful and uncertain times right now.  Stress can very quickly impact your mood, sleep, eating patterns, and lead to substance abuse.  If you or someone close to you is struggling with their self-care during COVID-19, please don’t hesitate to ask for help.  We are here for you!  Please call Specialized Therapy Associates at 201-488-6678 or visit our website at Specializedtherapy.com.

The post Self-Care During COVID-19 first appeared on Specialized Therapy.

The post Self-Care During COVID-19 appeared first on Specialized Therapy.

Perfectionism is seen as a positive trait that increases our chances for success.  However, people who strive for perfection set impossibly high standards for themselves and use outcomes to determine their self-worth.  When they fail to meet these high standards, they have the tendency to beat themselves up and question their self-esteem.  Those who strive for perfection experience all or nothing thinking, as well as self-defeating thoughts.  “I’m either a failure or a success.  I’m not good enough.  I should have tried harder.  I’m a failure.”  This can lead to anxiety, depression, anger, resentment, and low self-esteem.  Below are some tips on how to overcome perfectionism:

10 Tips for Overcoming Perfectionism

1. Practice setting more realistic expectations that you and others can reasonably meet.
2. Practice self-compassion.  Try giving yourself the same kindness you would show others.
3. See opportunities for growth.  Mistakes are a normal and helpful part of learning.
4. Remind yourself you are worthy because of all the good qualities you possess.
5. Enjoy the journey and trust the process.  Try doing things for the experience or the fun of it.
6. Practice being true to yourself instead of doing things only to make others happy.
7. Practice being more assertive about what you want to prevent anger and resentment.
8. Challenge all or nothing thinking.  Success comes in different shapes and sizes.
9. Try doing some things imperfectly.  This may mean leaving some of the dishes undone or treating yourself to a cookie.
10. Get out of the habit of comparing yourself to others and know your worth.

Overcoming perfectionism is challenging, but you don’t have to do it alone.  If you would like help transforming self-defeat into an opportunity for growth and self-compassion, please call Specialized Therapy Associates at 201-488-6678 and schedule an appointment today.  We look forward to meeting you soon!

The post Perfectionism: Beating Anxiety to Focus on Growth first appeared on Specialized Therapy.

The post Perfectionism: Beating Anxiety to Focus on Growth appeared first on Specialized Therapy.