In the weeks since the coronavirus emerged, our lives have been disrupted in unimaginable ways. Julie Larson, LCSW will provide tools to cope with the emotional impact of fear, uncertainty, and isolation many are experiencing today. Join us as we walk through strategies for managing anxiety and ideas for staying connected and supported during this unprecedented time.

1. Coping with Social Isolation and Fear
During the Covid 19 Pandemic

2.  The struggle is real.
 Coronavirus threat
 Financial instability
 Job security
 Mental health
 Juggling demands of home & work
Here We Are

3.  Give yourself grace.
 Notice the feeling.
Self Compassion

4. Setting
Intentions
Tools in the
Moment
Managing the Mind

5.  Paying attention with purpose.
 What we are doing that is helpful and unhelpful
 Going to the Mental Gym
 Redirect focus to the present moment
 Let Go. Relax. Return.
 Gently start again.
 Discipline is a caring way of protecting us from unhealthy habits.
Self care. (e.g. routine, limits, boundaries, schedule)
Managing the Mind

6. Noticing (self-awareness)
 What does it look like for me?

7.  Talk it over with trusted (safe) supportive others to
create a concrete plan.
 Learn more and flush out what the picture might look
like if you arrived at one of your “What If” scenarios.
 Can be helpful in settling anxiety.
 Others are here to support and guide you.
STRATEGY: “What If?”… “Then What?”

8.  Those at risk for complications from Covid 19 include
cancer survivors
 Hospitals have strict protocols in place to protect
patients, family members and staff.
 Detailed guidelines for diagnosing and treating all
vulnerable patients.
 What helps you trust your team?
 What would be helpful as you work to tolerate
medical uncertainty?
Cancer Survivor Lens

9.  Basic personal hygiene:
 Washing hands
 Not touching your face
 Keep distance from others - Stay home
 Make a list of questions for your oncology team
 Continuation of treatment – clinical trial
 Follow up protocol – timing
 Explore options for getting your medications
 Can medications be sent to you?
 Is there a specific (new) procedure for picking things up?
Cancer Survivor Lens
Where do you have control?

10.  What personal attributes helped you through other
difficult times?
 What is different about today than times of cancer related
isolation?
 What have you done to feel prepared or grounded in the
past?
 What would your most encouraging, supportive and
empowering loved ones say to you, about YOU ability to
cope?
Survivor Narrative

11.  Uncertainty is one of the more
difficult emotions.
 Our minds go to great
lengths to gain control in
the face of uncertainty.
Desperately Seeking Control

12.  This hour. This day.
 Trust in future self efficacy to keep functioning along
the way.
 When you arrive in each new present moment… you
are not alone.
 Others are here to support you and guide you.
STRATEGY: One Day At A Time

13.  Learning to tolerate uncomfortable emotions gives us
flexibility.
 Get curious. Allows you a third person perspective.
 Separate the Feeling from You.
 Responsive vs. Reactive.
 Control may look like turning your attention
elsewhere.
Just Be.

14.  Anchor your worry OUTSIDE of your worry.
 Turn your attention.
 Project
 Creative Expression: Music, Art, Cooking…
 Physical Activity
 Nature
 Connect with others.
STRATEGY: Control. Alt. Delete.

15.  Isolation puts you more at risk for anxiety &
depression.
 Be mindful of indulging in coronavirus story telling.
 Creative ways of connecting:
 Read a book/watch a show together
 Marco Polo
 Share pics from the day
Staying Connected

16.  Monitor your consumption of news.
 Become self-aware of when you are NOT aware. “Oh,
goodness I am here again?” “Wow, look at the time!”
 Set notifications – take back control.
 Determine what you need and when you’ve hit your
limit
 What is the purpose? The goal?
 Check your physical experience.
Jay Michealson, 10% Happier
Educating (and caring for)Yourself

17.  Finding joy
 Balancing worry with hope
 Acknowledging suffering alongside healing
 Noting thoughts: Past, Present and Future.
Balance

18. • Rested
• Nourished
• Hydrated
• Connected
• Acknowledged
• Tired
• Hungry
• Sick
• Emotional
Setting up for Success

19.  To feel tired is understandable. There is energy involved in
mentally monitoring yourself.
 Experiment with how much time you need to recharge?
 Give thought to how you end each day – what feels
comforting to you?
 Reflection
 Escape
 Gratitude
 Connection
 Comfort
 Impermanence is your best friend – each hard moment
changes.
This is effort