Psychotherapy and Psychological Assessment
Phone: 973.734.0780

Suggestions for Managing Stress During the Coronavirus Pandemic

Practice deep breathing: Take a deep, slow breath over 5 seconds in through your nose. Hold for 5 seconds. Exhale slowly for 5 seconds through your mouth. Repeat.

Practice meditation for at least 5 minutes per day. It's a great way to start your morning and proven to alter brain chemistry! Here are some apps to check out: UCLA Mindful, Insight Timer, Calm, Headspace, and iSleepEasy

Exercise: Try starting your day with some yoga, home workouts, or a long walk. Here are a few opportunities for online workouts: Daily Burn (30 day free trial), Peloton (90 day free trial), Beach Body On Demand (14 day free trial), Sweat App and Summus Body Mind (Free Online Yoga)

Limit exposure to the news. Stay plugged in as long as it helps you to feel connected but be aware of when you start to feel stressed out and shut it down. It will be there when you return.

Make time to be in touch with loved ones and friends via phone, video, text and in person with those who live with you. It can keep you connected to what and who matters most.

Try to keep some routines or create new ones. Continuing to use a planner and "to do" lists can help to provide structure and calm.

Do something creative. Start a new hobby or pick up an old one.

Do a home project that you've been putting off. You finally have the time for it!

Use helplines as needed:

2nd Floor: 888-222-2228 call/text

National Suicide Prevention Hotline: 800-273-8255 (TALK), 741741 (text)

PerformCare: 1-877-652-7624 (support for parents)



-Jane Holzman, LCSW

Links To Other Articles

Dear Therapist’s Guide to Staying Sane During a Pandemic (Lori Gottlieb, The Atlantic)

COVID-19 and Pandemic Anxiety: Tips for coping with "germ panic." (Deborah Serani, Psychology Today)