Life = change. We all experience transitions, and right now there’s a big one we’re all involved in, in the form of a global pandemic. The invisibility of the virus makes it everywhere and nowhere at the same time. None of us can opt out. It is also a reminder that life is continuously in motion and we are perpetually adapting to new environments, experiences, people and situations.

How can you grow resilience in times of change? And, if you increase resilience, can you lower your risk for anxiety and depression? Resilience exists when we are able to adapt well in the face of adversity, trauma, increased life stressors, and tragedy. Though your environment and genes might influence your level of resilience, the amount isn’t set in stone. Practicing different ways of thinking and being in the world can boost your ability to navigate change, and help you create a life that is adaptive to new places and unexpected events. Following are a few healthy practices for increasing your level of resilience and coping with change. 

Accept What’s Out of Your Control
Rather than focus on blaming others or moving the unmovable, resilient people set their sights on what they can influence. To evaluate your level of influence on a situation, you can ask yourself, “What can I take responsibility for in this situation?” And “How can I be part of the solution?” If something is outside your control practice the concept of Radical Acceptance. Radical acceptance is about accepting life on life’s terms and not resisting what you cannot or choose not to change. You don’t have to agree with what is happening, like it, or condone it, you just accept it as it is.
 
Maintain Connections in the Face of Fear
Don’t be afraid to ask for help. Seek support and camaraderie among friends, family, and colleagues.
 
 Focus on Your Strengths
You can generate more positive thoughts when you take the time to explore your strengths. What would your partner, your friend, or your parent say that you are good at? What do you choose to do when nobody is looking? What’s the biggest challenge you’ve overcome in life? What’s one quality you like about yourself? By focusing on your strengths instead of your weaknesses, you will feel empowered to meet what lies ahead. Create and find some space to nudge your thinking towards openness and flexibility, allow for input from those who see you at a distance. You may be surprised at what you uncover.
 
Arrive in the Present
If you’re not sure how to slow down your mind, practicing relaxation techniques, such as mindfulness or deep breathing, can help you feel more in control of your brain and how you evaluate a major change. If you find your thoughts are in the future or that you are ruminating on past memories, to bring yourself back to the present, try taking some deep breaths, or focusing on external sensations. Name five things you can see, touch, hear, taste or smell. Set aside time every day to relax in ways that are meaningful to you.
 
Embrace the Unknown
Some of the most resilient people see change as an opportunity. Transitions in life allow you to consider where your priorities lie. How do you really want to spend your time on earth? What’s really important to you? Where do you see yourself wasting your time and energy? Take time to uncover your values and how they are playing out in your life now. You can’t avoid change, but you can live a life filled with meaning. You can embrace transition and see challenges as opportunities to thrive.
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Consider speaking with a counselor or other mental health professional if you feel you need extra support or new tools during transition.

Dear Valued Clients of Willamette Sky Counseling,

Just six weeks ago, Governor Brown ordered our communities to ‘Stay Home, Save Lives’ to help stop the spread of COVID-19. Since that time, we at Willamette Sky have made some important changes including implementing new procedures for virtual Teletherapy to maintain our connections with you all. We want you to know that your mental health and well-being are important to us. Whether we meet with you here at the office or behind screens in the comfort of your safe spaces, we continue to remain here for you!
 
 -Willamette Sky Team 

 The Importance of Connection
Whether you are developing new routines for work, finding new ways to support your student with distance learning, rescheduling family time, or just finding safe ways to navigate through the community, it can be challenging to remember to take care of yourself. 


As social rules change, you may find yourself feeling isolated and, at times, alone. Reaching out for companionship of a friend, loved one or a licensed therapist to help you and your family navigate some of the changing rules of this world health pandemic can be a significant act of self-compassion. Vulnerability during times of need may not always be easy, but it can help to keep your heart open to others, especially during a time when it may feel most natural or safe to withdraw and emotionally isolate. The following suggestions can help you maintain your important connections:
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1. Engage with You and Your Feelings - Right now is a time where you may be cycling through a number of emotions from grief and loss to sadness, loneliness, gratitude and joy. If you or a family member are feeling overwhelmed by waves of big emotions, see if you can identify and name the feeling, and take refuge in a place you feel comfortable. Keep in mind the concept of impermanence. This emotion (good or bad) won't last forever. Consider handwriting your emotions. Once you name them, it's the brain's way of starting the process of letting go.
   
   
2. Reach Out to a Friend via Remote Connection - With social distancing, we are all finding new ways to be at home, stay well and create a 'new normal' when it comes to maintaining relationships with colleagues, friends, family members, and other loved ones. Social media and platforms such as Facebook, Zoom, Youtube, Twitter, Instagram, Nextdoor and Snapchat are useful tools to increase and stay connected. They allow us to see and hear from our important persons instantaneously, reach out to community members, and to remember that we are not alone. While social media can be awesome for connection, it can also increase anxiety. It is important to know when to take a pause. Remember to stay grounded in the day to day of your life, your uniqueness and your daily needs. Unplug every now and then! 
   
   
3. Take Advantage of Teletherapy - Everyone has been affected, to some degree, by the coronavirus. Whether you notice an increase in anxiety about the invisible threat to our communities, experience loneliness or depression from self-quarantine, economic hardship, or have worry about contracting the virus or the need to care for loved ones, some measure of fear is a healthy response to a contagious virus. Due to the temporary lifting of strict legal regulations relating to the conducting of sessions between clients and therapists, many therapists are now offering Teletherapy and phone calls as an alternative to in person visits. If you choose this option see if you can find a private and comfortable place that allows you confidentiality. Make sure your therapist does the same. 
   
   
4. Take Care of Your Intimate Relationships - Expect heightened emotions. It may be different to be around your intimate partner and family members for long periods of time without a break. Take time to think about the effects of this change and allow for space - walk the dog, put on some headphones and listen to music, or hide out in your bedroom for 30 minutes. Don't escalate when conflict arises. Instead, take breaks from each other, separate feelings from thoughts, and empathize with others in your household. Identify and name your emotions once you are calm, express gratitude as often as possible, and share the positive aspects of your relationships. 
   
   

These are unprecedented times. We all are learning as we go. Allow your curiosity to guide new solutions. Change can be good. Most importantly, remember to take time to care for yourself, nurture your relationships and reach out to others to reduce feelings of isolation to maintain your overall mental health and well-being.  

-Willamette Sky Team