1 00:00:00,320 --> 00:00:14,080 Speaker 1: Hyay, Welcome to the Therapy for Black Girls Podcast, a 2 00:00:14,120 --> 00:00:18,959 Speaker 1: weekly conversation about mental health, personal development, and all the 3 00:00:19,000 --> 00:00:22,040 Speaker 1: small decisions we can make to become the best possible 4 00:00:22,160 --> 00:00:26,599 Speaker 1: versions of ourselves. I'm your host, Dr joy hard and Bradford, 5 00:00:26,960 --> 00:00:32,040 Speaker 1: a licensed psychologist in Atlanta, Georgia. For more information or 6 00:00:32,159 --> 00:00:35,560 Speaker 1: to find a therapist in your area, visit our website 7 00:00:35,680 --> 00:00:39,280 Speaker 1: at Therapy for Black Girls dot com. While I hope 8 00:00:39,320 --> 00:00:43,199 Speaker 1: you love listening to and learning from the podcast, it 9 00:00:43,360 --> 00:00:46,400 Speaker 1: is not meant to be a substitute for relationship with 10 00:00:46,440 --> 00:00:57,520 Speaker 1: a licensed mental health professional. Hey, y'all, thanks so much 11 00:00:57,560 --> 00:01:00,720 Speaker 1: for joining me for session one of Arapy for Black 12 00:01:00,720 --> 00:01:04,600 Speaker 1: Girl's podcast. I'm sure that by now you're aware of 13 00:01:04,640 --> 00:01:07,959 Speaker 1: the coronavirus that has been spreading in other countries and 14 00:01:08,040 --> 00:01:11,920 Speaker 1: here in the US. Rightfully, so many of us are 15 00:01:11,959 --> 00:01:15,400 Speaker 1: anxious about what this means, how we should protect ourselves 16 00:01:15,440 --> 00:01:19,880 Speaker 1: and our families, and the next steps. Anytime there's something 17 00:01:19,920 --> 00:01:22,240 Speaker 1: that happens like this that is out of our control, 18 00:01:22,840 --> 00:01:26,440 Speaker 1: it's completely normal to be anxious. But I also think 19 00:01:26,440 --> 00:01:29,000 Speaker 1: that it's important to support yourself as best you can 20 00:01:29,520 --> 00:01:34,200 Speaker 1: so that hopefully your anxiety doesn't become overwhelming. So today 21 00:01:34,240 --> 00:01:36,319 Speaker 1: I want to share seven tips that might help you 22 00:01:36,360 --> 00:01:39,440 Speaker 1: to manage any anxiety that you might be feeling right now. 23 00:01:41,200 --> 00:01:44,959 Speaker 1: Number one, and this first tip is especially for anyone 24 00:01:45,000 --> 00:01:48,800 Speaker 1: who struggles with anxiety on a regular basis, particularly any 25 00:01:48,880 --> 00:01:51,480 Speaker 1: kind of health anxiety, even when there's not a global 26 00:01:51,520 --> 00:01:55,800 Speaker 1: health situation happening. And that is, extender yourself as much 27 00:01:55,880 --> 00:01:59,880 Speaker 1: extra grace as you possibly can right now. It's very 28 00:02:00,080 --> 00:02:03,480 Speaker 1: likely that your anxiety will be much more intense. If 29 00:02:03,480 --> 00:02:06,480 Speaker 1: you've worked with a therapist in the past, call on 30 00:02:06,520 --> 00:02:09,040 Speaker 1: all of the skills that you've learned to take care 31 00:02:09,040 --> 00:02:14,720 Speaker 1: of yourself right now. Number two. Limit your time on 32 00:02:14,760 --> 00:02:18,880 Speaker 1: social media. Naturally, lots of what you'll be seeing on 33 00:02:18,880 --> 00:02:21,840 Speaker 1: social media right now will be about the virus, and 34 00:02:21,880 --> 00:02:25,040 Speaker 1: if this information is already triggering for you, then it's 35 00:02:25,120 --> 00:02:27,480 Speaker 1: best to limit your exposure to this kind of news. 36 00:02:28,080 --> 00:02:30,840 Speaker 1: You may want to consider muting certain words, are un 37 00:02:30,840 --> 00:02:34,080 Speaker 1: following certain accounts so that you see fewer stories or 38 00:02:34,120 --> 00:02:39,200 Speaker 1: posts about it. Tip number three, Read your news instead 39 00:02:39,200 --> 00:02:43,919 Speaker 1: of watching it, and choose from reputable sources. When you're 40 00:02:43,960 --> 00:02:47,000 Speaker 1: watching the news, it's very easy to get sucked into 41 00:02:47,040 --> 00:02:49,960 Speaker 1: just hearing the same story repeated over and over again, 42 00:02:50,280 --> 00:02:54,760 Speaker 1: which might lead to a flooding effect. Instead, try checking 43 00:02:54,800 --> 00:02:58,200 Speaker 1: into reputable news sites, maybe once or twice per day 44 00:02:58,240 --> 00:03:00,720 Speaker 1: to get any news and update it you might need 45 00:03:00,960 --> 00:03:07,720 Speaker 1: related to the virus. Tip number four, Actively engage your 46 00:03:07,760 --> 00:03:12,279 Speaker 1: support system. Talk with those in your circles about your concerns. 47 00:03:12,960 --> 00:03:15,800 Speaker 1: Create spaces where y'all can share your fears and concerns. 48 00:03:16,440 --> 00:03:19,080 Speaker 1: If you have a therapist, determine whether you might need 49 00:03:19,120 --> 00:03:22,399 Speaker 1: to schedule another appointment or might this be the time 50 00:03:22,440 --> 00:03:24,760 Speaker 1: where you decide to reach out for that type of support. 51 00:03:25,520 --> 00:03:28,160 Speaker 1: Don't feel like you have to be alone with your worries. 52 00:03:29,800 --> 00:03:33,720 Speaker 1: Tip number five. One way to manage anxiety and we 53 00:03:33,760 --> 00:03:36,360 Speaker 1: feel like we're out of control is to do the 54 00:03:36,440 --> 00:03:40,160 Speaker 1: things that actually are in our control, and in this case, 55 00:03:40,440 --> 00:03:43,920 Speaker 1: that is practicing good hygiene and encouraging others in your 56 00:03:43,960 --> 00:03:46,680 Speaker 1: life to do so. I'm sure you've heard about the 57 00:03:46,760 --> 00:03:49,200 Speaker 1: need for washing your hands with soap and warm water 58 00:03:49,320 --> 00:03:51,840 Speaker 1: for at least twenty seconds, and a little trick to 59 00:03:51,880 --> 00:03:54,640 Speaker 1: help you count this down is the saying happy Birthday 60 00:03:54,640 --> 00:03:58,720 Speaker 1: to yourself twice. Also, put up little signs in your 61 00:03:58,760 --> 00:04:02,200 Speaker 1: home bathroom or in your work bathroom that reminds others 62 00:04:02,320 --> 00:04:07,160 Speaker 1: of the importance of washing their hands. Tip number six, 63 00:04:08,040 --> 00:04:12,080 Speaker 1: be assertive with your boundaries. If you're not comfortable shaking 64 00:04:12,120 --> 00:04:15,720 Speaker 1: hands and giving hugs right now, it's completely okay to 65 00:04:15,840 --> 00:04:21,800 Speaker 1: say so. And Tip number seven, make decisions about traveling 66 00:04:21,880 --> 00:04:25,320 Speaker 1: work that are a fit for you. Don't allow people 67 00:04:25,320 --> 00:04:28,200 Speaker 1: to make you feel silly about your choices. Just because 68 00:04:28,200 --> 00:04:30,800 Speaker 1: it may not feel serious to them doesn't mean it 69 00:04:30,839 --> 00:04:33,720 Speaker 1: doesn't feel serious to you. It's okay for you to 70 00:04:33,800 --> 00:04:36,200 Speaker 1: honor taking care of yourself in the ways that fit 71 00:04:36,279 --> 00:04:40,400 Speaker 1: best for you right now. Are there other things that 72 00:04:40,440 --> 00:04:42,720 Speaker 1: you're doing to manage your anxiety and to take care 73 00:04:42,760 --> 00:04:45,839 Speaker 1: of yourself. Please share it with us on social media 74 00:04:45,960 --> 00:04:50,200 Speaker 1: using the hashtag tv G in session, and don't forget 75 00:04:50,240 --> 00:04:52,440 Speaker 1: to share this episode with two people in your circle 76 00:04:52,760 --> 00:04:56,159 Speaker 1: who might also need to hear it. If you're searching 77 00:04:56,160 --> 00:04:58,920 Speaker 1: for a therapist in your area, be sure to check 78 00:04:58,920 --> 00:05:02,159 Speaker 1: out our therapist arectory at Therapy for Black Girls dot 79 00:05:02,160 --> 00:05:06,080 Speaker 1: com slash directory. And if you want to continue digging 80 00:05:06,120 --> 00:05:09,040 Speaker 1: into this topic and meet some other sisters in your area, 81 00:05:09,520 --> 00:05:12,000 Speaker 1: come on over and join us in the Yellow Couch collective, 82 00:05:12,279 --> 00:05:14,520 Speaker 1: where we take a deeper dive into the topics from 83 00:05:14,520 --> 00:05:17,960 Speaker 1: the podcast, and just about everything else. You can join 84 00:05:18,080 --> 00:05:20,839 Speaker 1: us at Therapy for Black Girls dot com slash y 85 00:05:20,920 --> 00:05:23,800 Speaker 1: c C. Thank you all so much for joining me 86 00:05:23,839 --> 00:05:26,440 Speaker 1: again this week. I look forward to continue in this 87 00:05:26,520 --> 00:05:29,920 Speaker 1: conversation with you all real soon. Take it care.