Tag: motivation

Inspirational Doctor and Author Has Six Tips For Productive Quarantine

Judy Ho, Ph. D., ABPP, ABPdN is a licensed and triple board-certified Clinical Neuropsychologist based in Los Angeles, a tenured Associate Professor at Pepperdine University, podcast host, and published author. As if that wasn’t impressive enough, she’s also a regular on the set of The Doctors. Inspirational both in her achievements, and her extensive resumé, she’s here with six amazing tips to help you adjust to the new normal!

Image result for dr judy ho

image via DR JUDY HO

The COVID-19 pandemic has a lot of us grappling with fear, stress, anxiety, grief, and feelings of being overwhelmed. With the new directives to practice social distancing (maintaining > 6 feet of physical distance from other people, or avoiding direct contact with people or objects—no hugs or handshakes—in public places during the current coronavirus outbreak to minimize exposure and reduce the transition of infection), we are urged to work from home, avoid gatherings of more than 10 people, and do so to protect ourselves and the larger community.

These directives, while imperative and clearly necessary, have direct tolls on our mental and physical health in addition to our growing fears of the unknown and the fact that news updates seem to present an everchanging picture each day. With no specific end in sight, the unknowns of how long this new normal will last and what it will look like as the situation unfolds is bound to cause heightened anxiety. Unknowns are very stressful for the human mind. We want to feel in control of our lives, as the more we feel is in our control, the more our chances for survival increases. The social distancing directives isolate from others, and we know that loneliness and perceived dissatisfaction with social interactions can wreak havoc on our well-being. Being in one place most or all of the time will also lead us to experience symptoms of cabin fever, lethargy, sadness, problems concentrating, irritability, feelings of being stuck, claustrophobia, and difficulty dealing with minor stressors.

To help us cope, here are some evidence-based tips on how we can make the most of these times, attend to our mental and physical wellness, and stay productive and motivated.

1. Take deep breaths and combat defeatist thinking

In these unprecedented times, it is easy to lose hope or feel absolutely inefficacious about how you can improve the circumstances. If you find yourself feeling overwhelmed by the challenges, take deep breaths. This resets your brain and body and tells it to chill out and veer away from a state of emergency or fight or flight. Then, manage any negative, catastrophic thinking. Thoughts are just mental events and not necessarily reflective of the truth, even when it feels that way! Try this evidence-based technique from the ACT literature called defusion. Whatever negative or catastrophic thought you are having, put the clause, “I am having the thought that …” in front of it. This takes the wind out of the sails of that negative thought just enough for you to feel more proactive and in charge of your life. So “I won’t be able to survive this” becomes “I am having the thought that I won’t be able to survive this.” This simple exercise of distancing from harmful thoughts without trying to change them is extremely helpful in helping to curb subsequent negative emotional or behavioral reactions.

 

2. Accept negative feelings and thoughts, and let them be

You are bound to have negative emotions right now, and one of them may be grief. Grief can be conjured not only be fears of death and dying (and this pandemic certainly has aroused that existential fear in many of us), but it can be about saying goodbye to a former type of lifestyle, the end of a job or career, the fracturing of relationships; all of which are possible outcomes many are dealing with during this uncertain time. Rather than grief processing occurring in stages, I actually think it’s a circle of grief. People don’t move linearly. When we grieve, we bounce back and forth between depression, denial, anger, acceptance, and bargaining. One day you might feel accepting of the situation, the next day when a news story hits, you are back to experiencing anger. And that emotional swing can be tough to manage, so we have to be kind to ourselves and allow these feelings to happen. Know that they are normal and that they won’t last forever. The more you struggle with feelings the longer they linger, but if you accept them as normal and fact, they tend to dissipate easier.

3. Find creative ways to socially engage

We are social animals and we need meaningful social engagement. We can do this by making sure we touch base with loved ones in real life by calls or video chat. This can be additionally bolstered by having a shared experience. For example, eat lunch or dinner with a loved one over video chat. Watch a movie together while on video chat and share commentary and opinions about the film during or after. Make sure you do this a few times a week.

4. Open the shades (and get outside)

Whenever possible, try to get outside, even for a few minutes a day, to take in the fresh air and the outdoors. Research shows this is especially effective in the morning hours to align with human beings’ circadian rhythm which can also help promote better quality sleep. If you are unable to get outside, open the shades. This can help ward off claustrophobia and boost your mood.

 

5. Avoid binge-watching anything (or binge video game-playing)

It would be so easy to pass the time with hours of Netflix or Call of Duty. But doing this can actually lead to feelings of depression and hopelessness, according to research. Limit yourself to two hours per day for video and media consumption. This would include leisure shows, the news, and social media.

6. Keep a routine

Routines are comforting to the human mind. Make sure you devise a daily routine that mimics what you did prior to social distancing directives. This means getting up at the same hour every day (set an alarm clock if you need to), showering and getting dressed as if you were going to work outside the home (and direct your children to do the same), and having “work hours” when you focus on industrious activities and “home hours” where you focus on family togetherness and relaxation.

feature image via usatoday

Enjoying Bookstr? Get more by joining our email list!

Bookstr is community supported. If you enjoy Bookstr’s articles, quizzes, graphics and videos, please join our Patreon to support our writers and creators or donate to our Paypal and help Bookstr to keep supporting the book loving community.
Become a Patron!

 

Enter To Win $300 Gift Card With Dr. Judy Ho And SuperCharge Your Life

You might have read Dr. Judy Ho’s highly rated book Stop Self-SabotageWell, the Doctor will see you now – on your nearest podcast-playing device, that is. Plus, we’ve got a $300 Amazon gift card for a lucky listener and fan, too.

 

 

Ready to grab life with both hands and live it to the fullest? ​Then you need to check out the action-packed podcast full of tips to improve your life. Join Dr. Judy on her ‘SuperCharged Life’, produced by Stage29 Podcasts, where she dives deeply and fearlessly into guest’s issues in love, sex, friendships, work, career, bad habits, addiction, trauma, depression and anxiety.

Sometimes we get stuck in our old patterns. We want to change but we don’t know how. Uncover what’s holding you back and discover a new way to take on life, inspire love, and create happiness and fulfillment. Dr. Judy is passionate about helping you become the Superhero in your own life. Each podcast episode offers a tangible, scientific tool you can use to SuperCharge your life.

 

ENTER THE CONTEST NOW

Enter to Win a Supercharged $300 Amazon Gift Card! (Contest on Hive.co)

ABOUT DR. JUDY AND SUPERCHARGED LIFE

Dr Judy Ho is a Los Angeles based triple board-certified Clinical Neuropsychologist, researcher, author, and tenured Associate Professor at Pepperdine University. Her thought provoking insight and analysis of the human psychological condition has established her as a go-to television host. She is a co-host of the Emmy Award winning syndicated daytime talk show The Doctors, and a recurring panelist and expert on numerous national broadcasts. She is the author of the best-selling book, “Stop Self-Sabotage,” a useful tool for anyone standing in their own way, who undermines their own interests and intentions and is looking for lasting change and meaningful success.

“SuperCharged Life with Dr. Judy” is where she will dive deeply and fearlessly into guests’ issues in love, sex, friendships, work-career, bad habits, addiction, trauma, depression and anxiety. Sometimes it’s painful to uncover what’s really holding them back, but with Dr. Judy’s help they can discover a new way to take on life, inspire love and create happiness and fulfillment. Whether she’s helping to navigate life with her patients, swinging from a flying trapeze, singing her favorite Broadway songs or taking on a new adventure; Dr. Judy walks her talk and invites others along for the journey. Each podcast will give a tangible tool they can do that will “SuperCharge” their lives!

WHAT CAN YOU WIN?

Our lucky winner will get their hands on a shiny, new, ready-to-use $300 Amazon e-gift card. You can use this on all of your favorite Amazon products (a copy of Stop Self-Sabotage, perhaps?).

HOW TO ENTER:

Follow the steps on the contest plugin, and remember, each step increases your chances of winning, so follow as many as you can to up your chances of the prize!

For instructions on how to subscribe and download Dr. Judy’s podcast, please follow the steps below:

ON YOUR PHONE (4 steps only with images below, if you prefer a 20 second video tutorial instead, click HERE)

ON YOUR COMPUTER:  (4 steps only with images below, if you prefer a 20 second video tutorial instead, click HERE)

 

Check out the widget below to see the other ways of entering and upping your chances to win $300 on Amazon!

Enter to Win a Supercharged $300 Amazon Gift Card! (Contest on Hive.co)

Winner must submit screenshot of subscription and download to claim the prize. Good luck!

feature image via bookstr

 

Enjoying Bookstr? Get more by joining our email list!

Bookstr is community supported. If you enjoy Bookstr’s articles, quizzes, graphics and videos, please join our Patreon to support our writers and creators or donate to our Paypal and help Bookstr to keep supporting the book loving community.
Become a Patron!

 

Five Ways to Fight Reader’s Block

Do you live under the looming weight of the sword of Damocles that is your TBR pile? Does it watch you day and night, unconquerable and ever growing? Do you fear you’ll be crushed one day if you close a door too hard? This article is for you.

Image result for loving books
Image via Dr. Bristol’s Prescription

It happens to all of us. Plenty of good books to read, at least a little time (there’s always time for books), and yet, do books get read? There are a thousand comics about how many MORE books we’ll buy, even when the TBR pile starts to take on a life of its own. I don’t know what’s to be done about that, but I do know some tricks for getting out of a slump and back to what matters.

 

Read Something Shorter

Image via Deposit Photos

It can work! Have you been reading every LOTR book back to back like I tried to when I was twelve? I was a FOOL, and you are too, no offense. I know why you’re not reading. Get yourself out of a rut with something lighter, or even just physically smaller. I like to pick up poetry chapbooks for this, but anything will do, poetry, short stories – try and pick something with bite sized pieces, so you can feel accomplishment with much less focus.

 

Borrow from the Library

Image result for library books
Image via Stamma

I know, I know, you have them in your house! But hear me out. No, It’s not about the fines, though I obviously don’t want to pay the fines either. If I keep library books too long, I feel bad! They expected it back! Someone might be waiting for it! I gotta get it back on time. This might be more of a me thing, but do you want to let librarians down? Please. The ticking clock might lead you to finish the book quickly. Plus, checking out books proves that people use libraries, making it harder to cut their funding.

 

Try Audio Books

Image result for audiobooks
Image via Medium

I’ve never been an audio book person – at least since I was a kid – but they’re great for reader’s block, or if you’re super busy. You can cook, or clean the house, or listen on the bus. Plus, if you just don’t find yourself reading, an audio book takes almost no effort to experience. If you’ve ever felt like you don’t read like you used to when you were a kid, this might be a good way to get back in your stride, and quickly check a few things off your TBR.

Also, and you didn’t hear it from me, you can get audio books from libraries for free. Ask a librarian!

 

Try a New Genre

Image result for book genres

Have a huge pile of science fiction you can’t seem to get through? Maybe grab a biography or a graphic novel. Too much historical fiction got you confused on who had affairs in real life and who was made up? Read some manga or get a book that’s pure fiction. If your book is already all biographies or something, try something a little less dry, throw a thriller or some high fantasy in the mix. Maybe even a genre you really don’t read. Shake it up!

 

Reread a Favorite

Image result for used books
Image via Book Riot

Everyone has a handful of books they could read a thousand times. Even if it doesn’t feel productive, rereading a book you love can get you back in the swing of things, and remind you what you love so much about reading. Plus, it’s always nice to revisit an amazing book, whatever the reason. After that, you can go on and find a new favorite book, or three. I miss reading. Let’s get on this, friends.


Bookstr is community supported. If you enjoy Bookstr’s articles, quizzes, graphics and videos, please join our Patreon to support our writers and creators or donate to our Paypal and help Bookstr to keep supporting the book loving community.
Become a Patron!




 

Featured image via Shutterstock