1 00:00:00,320 --> 00:00:14,080 Speaker 1: Hyay. Welcome to the Therapy for Black Girls podcast, a 2 00:00:14,160 --> 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 --> 00:00:39,320 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 --> 00:00:57,560 Speaker 1: a licensed mental health professional. Hey, y'all, thanks so much 11 00:00:57,560 --> 00:00:59,720 Speaker 1: for joining me for such a one forty seven of 12 00:00:59,760 --> 00:01:04,080 Speaker 1: the Arapy for Black Girl's podcast. Wow, a lot short 13 00:01:04,200 --> 00:01:07,360 Speaker 1: can change in a matter of days. Huh. The next 14 00:01:07,440 --> 00:01:11,160 Speaker 1: few weeks and likely months will probably look very different 15 00:01:11,160 --> 00:01:14,760 Speaker 1: from many of us, and the uncertainty may at times 16 00:01:14,800 --> 00:01:18,280 Speaker 1: feel overwhelming. I was talking to my therapist this week 17 00:01:18,680 --> 00:01:21,080 Speaker 1: about how this all feels like a movie that isn't 18 00:01:21,120 --> 00:01:24,480 Speaker 1: coming to a resolution anytime soon, and it's hard to 19 00:01:24,560 --> 00:01:26,960 Speaker 1: even make a good guess about what the ending will 20 00:01:27,000 --> 00:01:30,640 Speaker 1: be like. If you're feeling similarly, I want you to 21 00:01:30,680 --> 00:01:33,360 Speaker 1: know that you're not alone in this. I know I 22 00:01:33,440 --> 00:01:36,040 Speaker 1: shared a few tips for managing anxiety you were feeling 23 00:01:36,080 --> 00:01:40,000 Speaker 1: about the coronavirus and session, but I wanted to share 24 00:01:40,000 --> 00:01:42,480 Speaker 1: a few more thoughts this week to perhaps give you 25 00:01:42,520 --> 00:01:45,360 Speaker 1: some context for how you might be feeling and to 26 00:01:45,400 --> 00:01:48,320 Speaker 1: share some tips that might help you out. Now more 27 00:01:48,360 --> 00:01:51,160 Speaker 1: than ever, you want to be paying attention to how 28 00:01:51,240 --> 00:01:54,640 Speaker 1: much news you're consuming. We're starting to see the first 29 00:01:54,680 --> 00:01:58,680 Speaker 1: accounts of people sharing their experiences with coronavirus, and we're 30 00:01:58,720 --> 00:02:02,120 Speaker 1: also starting to hear more about the depths. It may 31 00:02:02,160 --> 00:02:04,000 Speaker 1: feel like you need to stay connected to all of 32 00:02:04,040 --> 00:02:07,680 Speaker 1: this information as a way of protecting or preparing yourself, 33 00:02:08,200 --> 00:02:10,120 Speaker 1: but I want you to think long and hard about 34 00:02:10,160 --> 00:02:13,040 Speaker 1: whether this is actually helpful for you, or if it's 35 00:02:13,080 --> 00:02:16,519 Speaker 1: really making your anxiety worse. It might be a good 36 00:02:16,560 --> 00:02:19,919 Speaker 1: idea if within your circles, you all take turns being 37 00:02:19,919 --> 00:02:21,959 Speaker 1: the one to send out a news blast at the 38 00:02:22,080 --> 00:02:25,520 Speaker 1: end of the day of information that is absolutely critical 39 00:02:25,560 --> 00:02:29,600 Speaker 1: for you to know, and otherwise you completely disengage from 40 00:02:29,600 --> 00:02:34,200 Speaker 1: any information related to the coronavirus. Related to this, I 41 00:02:34,240 --> 00:02:36,400 Speaker 1: want you to get creative and thinking about how you're 42 00:02:36,400 --> 00:02:39,679 Speaker 1: going to stay connected to your support system even though 43 00:02:39,720 --> 00:02:42,320 Speaker 1: we should all be practicing social distance as much as 44 00:02:42,360 --> 00:02:45,959 Speaker 1: possible right now. That doesn't mean you have to be isolated. 45 00:02:46,600 --> 00:02:49,079 Speaker 1: Now is a good time to think about scheduling periodic 46 00:02:49,160 --> 00:02:52,320 Speaker 1: check ins with your people. I've heard of groups getting 47 00:02:52,360 --> 00:02:56,320 Speaker 1: together virtually to play trivia, to have happy hours, and 48 00:02:56,360 --> 00:03:00,079 Speaker 1: there's even a Chrome extension called Netflix Party that allows 49 00:03:00,120 --> 00:03:02,720 Speaker 1: you and anyone who joins your party to watch a 50 00:03:02,760 --> 00:03:06,040 Speaker 1: show at the same time and chat. And don't forget 51 00:03:06,040 --> 00:03:09,720 Speaker 1: about our own community, the Yellow Couch Collective. If you 52 00:03:09,840 --> 00:03:12,480 Speaker 1: enjoy spending time in the comments section on our social 53 00:03:12,480 --> 00:03:15,320 Speaker 1: media channels, or if you love the content shared here 54 00:03:15,320 --> 00:03:18,160 Speaker 1: on the podcast, y c C would be an excellent 55 00:03:18,160 --> 00:03:19,880 Speaker 1: place for you to come and connect with some other 56 00:03:19,919 --> 00:03:23,280 Speaker 1: sisters right now. A large part of what maybe contributing 57 00:03:23,320 --> 00:03:26,799 Speaker 1: to the anxiety you're experiencing is likely related to there 58 00:03:26,880 --> 00:03:30,680 Speaker 1: being so many unknowns about this situation. We don't know 59 00:03:30,720 --> 00:03:33,800 Speaker 1: who will contract the virus, we don't know everything about 60 00:03:33,800 --> 00:03:38,120 Speaker 1: how it's treated, etcetera. So to help manage some of 61 00:03:38,120 --> 00:03:41,200 Speaker 1: this anxiety, I want you to take control of the 62 00:03:41,280 --> 00:03:45,120 Speaker 1: things that you can control. First, I want you to 63 00:03:45,160 --> 00:03:47,720 Speaker 1: make sure that you're clear about the symptoms and how 64 00:03:47,720 --> 00:03:51,960 Speaker 1: the coronavirus looks different from the seasonal flu and allergies. 65 00:03:53,160 --> 00:03:55,720 Speaker 1: If you're like me and struggle with allergies at this 66 00:03:55,800 --> 00:03:59,040 Speaker 1: time every year, that little tickling your throat might be 67 00:03:59,080 --> 00:04:02,480 Speaker 1: making you very just right now, but I want you 68 00:04:02,520 --> 00:04:05,640 Speaker 1: to think about how your allergies typically present and if 69 00:04:05,680 --> 00:04:10,040 Speaker 1: what you're feeling is typically what you feel. By all accounts, 70 00:04:10,200 --> 00:04:13,520 Speaker 1: fever is a hallmark symptom of the coronavirus, so I 71 00:04:13,560 --> 00:04:15,440 Speaker 1: want you to make sure you have a thermometer that 72 00:04:15,480 --> 00:04:19,360 Speaker 1: you can use for yourself or your family. My understanding 73 00:04:19,440 --> 00:04:22,120 Speaker 1: is that tests across the country are still an incredibly 74 00:04:22,160 --> 00:04:26,120 Speaker 1: small supply, and even if facilities have them, they're only 75 00:04:26,160 --> 00:04:29,640 Speaker 1: administering them under certain circumstances. So I want you to 76 00:04:29,640 --> 00:04:31,640 Speaker 1: stock up on the supplies that you might need to 77 00:04:31,680 --> 00:04:34,200 Speaker 1: take care of yourself if you were to have symptoms, 78 00:04:34,600 --> 00:04:38,960 Speaker 1: things like pain relievers, plenty of fluids, and perhaps you 79 00:04:39,000 --> 00:04:42,159 Speaker 1: want to try calling your primary care physician to discuss 80 00:04:42,200 --> 00:04:44,599 Speaker 1: a plan for what should happen if you experience some 81 00:04:44,680 --> 00:04:49,640 Speaker 1: symptoms but might not meet the criteria for hospitalization. Arming 82 00:04:49,680 --> 00:04:52,240 Speaker 1: yourself with the knowledge and supplies to have a plan 83 00:04:52,320 --> 00:04:56,160 Speaker 1: in place might help you to feel less anxious. It's 84 00:04:56,200 --> 00:04:58,920 Speaker 1: also important for you not to forget about taking care 85 00:04:58,960 --> 00:05:01,359 Speaker 1: of your mental health in the midst of all of this. 86 00:05:02,200 --> 00:05:04,880 Speaker 1: If you're working with the therapist, check in with them 87 00:05:04,920 --> 00:05:08,400 Speaker 1: about whether they offer virtual sessions. Or if you're feeling 88 00:05:08,480 --> 00:05:11,640 Speaker 1: overwhelmed by everything that's happening and think talking with the 89 00:05:11,640 --> 00:05:14,560 Speaker 1: therapist might help you right now, then definitely try to 90 00:05:14,600 --> 00:05:18,360 Speaker 1: find one. In our therapist directory at Therapy for Black 91 00:05:18,360 --> 00:05:21,800 Speaker 1: Girls dot com session directory, you can find therapists who 92 00:05:21,800 --> 00:05:24,640 Speaker 1: offer virtual sessions as an option, so that would be 93 00:05:24,680 --> 00:05:28,240 Speaker 1: a great place for you to start your search. Additionally, 94 00:05:28,480 --> 00:05:31,240 Speaker 1: if you're in the US, remember that you have access 95 00:05:31,240 --> 00:05:34,120 Speaker 1: to the Crisis text line, which is totally free and 96 00:05:34,200 --> 00:05:37,560 Speaker 1: available seven so if you find yourself in need of 97 00:05:37,600 --> 00:05:40,440 Speaker 1: someone to connect with, you can text the word Tribe 98 00:05:40,720 --> 00:05:43,839 Speaker 1: t R I b E to seven four one seven 99 00:05:43,920 --> 00:05:47,359 Speaker 1: four one. In addition to paying attention to your mental health, 100 00:05:47,720 --> 00:05:50,520 Speaker 1: I don't want you to forget about your physical activity. 101 00:05:50,760 --> 00:05:52,640 Speaker 1: I know it might be difficult if you can't get 102 00:05:52,680 --> 00:05:54,920 Speaker 1: to your favorite class as us your gym right now, 103 00:05:55,279 --> 00:05:57,120 Speaker 1: but there are other ways to make sure that you're 104 00:05:57,160 --> 00:06:01,279 Speaker 1: keeping your body moving. Personal trainers across social media have 105 00:06:01,360 --> 00:06:03,520 Speaker 1: been sharing quick workouts you can do in your home, 106 00:06:04,279 --> 00:06:06,680 Speaker 1: and you can also search YouTube for workouts to do 107 00:06:06,720 --> 00:06:09,240 Speaker 1: from home, or check out one of the many apps 108 00:06:09,240 --> 00:06:12,400 Speaker 1: that are available for this kind of stuff. I'm a 109 00:06:12,400 --> 00:06:15,640 Speaker 1: Platon fan and they just announced that they're making their 110 00:06:15,640 --> 00:06:18,880 Speaker 1: app free for ninety days for all new users, and 111 00:06:18,920 --> 00:06:22,520 Speaker 1: there are tons of workouts, boot camps, meditations, and other 112 00:06:22,600 --> 00:06:24,240 Speaker 1: things that you can do with the app that don't 113 00:06:24,240 --> 00:06:27,120 Speaker 1: involve the bike or the treadmill. But whatever it is 114 00:06:27,160 --> 00:06:30,320 Speaker 1: that you choose, just don't forget to keep yourself moving 115 00:06:31,520 --> 00:06:34,560 Speaker 1: and relateds in that trying to get some sunshine when 116 00:06:34,600 --> 00:06:37,359 Speaker 1: and if you can. This might mean hanging out in 117 00:06:37,400 --> 00:06:40,880 Speaker 1: your driveway, sitting on your balcony, or just making sure 118 00:06:40,920 --> 00:06:43,240 Speaker 1: your curtains are open so that the light can hit you. 119 00:06:43,720 --> 00:06:46,359 Speaker 1: Sunshine is good for us, so try to squeeze it 120 00:06:46,360 --> 00:06:49,480 Speaker 1: in when you can. As many people are now working 121 00:06:49,520 --> 00:06:52,919 Speaker 1: from home, I've seen lots of people share schedules and 122 00:06:52,960 --> 00:06:56,440 Speaker 1: tips for productivity, and while I think that stuff is great, 123 00:06:56,480 --> 00:06:59,679 Speaker 1: it can probably be useful for some people. I also 124 00:06:59,720 --> 00:07:03,960 Speaker 1: want you to recognize what's actually happening around us. We're 125 00:07:04,040 --> 00:07:06,720 Speaker 1: not just all on an extended break with our good 126 00:07:06,720 --> 00:07:09,880 Speaker 1: snacks for the next couple of weeks, we're all inside 127 00:07:09,880 --> 00:07:14,640 Speaker 1: our homes because of a global pandemic. That's actually pretty scary. 128 00:07:14,840 --> 00:07:17,440 Speaker 1: So if your productivity isn't where it typically is, or 129 00:07:17,520 --> 00:07:19,920 Speaker 1: you can't throw yourself into all the projects you thought 130 00:07:20,000 --> 00:07:23,960 Speaker 1: you'd have time to do right now, it's totally okay. 131 00:07:24,120 --> 00:07:26,640 Speaker 1: And I hope that if you're an employer listening, you'll 132 00:07:26,680 --> 00:07:29,960 Speaker 1: have some grace with your team and understand that throwing 133 00:07:30,000 --> 00:07:34,160 Speaker 1: yourself into work is not the answer for everybody. If 134 00:07:34,160 --> 00:07:37,000 Speaker 1: that feels comforting for you and helps to normalize things 135 00:07:37,000 --> 00:07:40,200 Speaker 1: for you, then by all means, go for it. But 136 00:07:40,280 --> 00:07:42,240 Speaker 1: I want you to know that it's okay if you 137 00:07:42,320 --> 00:07:46,640 Speaker 1: don't feel that way either. Because times are uncertain right now, 138 00:07:47,080 --> 00:07:50,440 Speaker 1: it may feel difficult to find joy, or you might 139 00:07:50,480 --> 00:07:54,200 Speaker 1: find yourself feeling guilty for laughing or having joyful experiences 140 00:07:54,280 --> 00:07:58,600 Speaker 1: right now. But joy is important and necessary right now, 141 00:07:59,000 --> 00:08:02,440 Speaker 1: so find out where you can. In music, artists have 142 00:08:02,480 --> 00:08:05,360 Speaker 1: been coming together to give concerts from their homes. On 143 00:08:05,440 --> 00:08:09,480 Speaker 1: i G Live today, John Legend performed, and I've heard 144 00:08:09,680 --> 00:08:12,760 Speaker 1: rumors that Miguel might be performing soon as well. You 145 00:08:12,800 --> 00:08:15,920 Speaker 1: can search the hashtag together at Home for more information 146 00:08:15,960 --> 00:08:19,560 Speaker 1: on that and today Wednesday the eighteen, Debbie Allen is 147 00:08:19,600 --> 00:08:22,720 Speaker 1: having a dance class on i G Live. And if 148 00:08:22,760 --> 00:08:26,040 Speaker 1: you are a fan of Frozen two, Disney just released 149 00:08:26,200 --> 00:08:29,680 Speaker 1: Frozen two on Disney Plus months early, so if you're 150 00:08:29,720 --> 00:08:31,600 Speaker 1: looking forward to that kind of thing, then you have 151 00:08:31,760 --> 00:08:35,200 Speaker 1: that as an option as well. Finding joy and having 152 00:08:35,240 --> 00:08:38,479 Speaker 1: some levity in these kinds of situations is really important, 153 00:08:38,720 --> 00:08:40,880 Speaker 1: so try to create it or find it when you can. 154 00:08:42,120 --> 00:08:45,480 Speaker 1: Speaking of Frozen two, lots of us are home with 155 00:08:45,520 --> 00:08:48,880 Speaker 1: our kids out of school, and we found ourselves thrust 156 00:08:48,920 --> 00:08:53,319 Speaker 1: into the position of home schooling. I've seen some incredibly 157 00:08:53,320 --> 00:08:56,640 Speaker 1: helpful lesson plans and schedules and resources that parents and 158 00:08:56,679 --> 00:08:59,440 Speaker 1: teachers have shared, so if you're looking for those, they're 159 00:08:59,440 --> 00:09:02,800 Speaker 1: definitely out there. I'll share a few in the episode notes. 160 00:09:03,559 --> 00:09:05,319 Speaker 1: But I also want you to make sure that you're 161 00:09:05,360 --> 00:09:08,680 Speaker 1: being compassionate with yourself right now. There will likely be 162 00:09:08,800 --> 00:09:12,800 Speaker 1: a little more screen time than typical reruns of Doc Max. 163 00:09:12,880 --> 00:09:16,160 Speaker 1: Stuff ins might dominate your mornings, but it will all 164 00:09:16,240 --> 00:09:19,440 Speaker 1: be okay. This is an adjustment for all of us, 165 00:09:19,840 --> 00:09:23,240 Speaker 1: so be gentle and patient with yourself and with your kids. 166 00:09:23,960 --> 00:09:29,720 Speaker 1: Try to create a schedule, but remain flexible, and finally, 167 00:09:30,640 --> 00:09:33,160 Speaker 1: I want to offer an opportunity to hold space for 168 00:09:33,240 --> 00:09:36,520 Speaker 1: any grief that you might be experiencing related to the 169 00:09:36,520 --> 00:09:39,160 Speaker 1: world not looking like what you expected it to look 170 00:09:39,200 --> 00:09:44,040 Speaker 1: like right now. Senior years have been canceled, friends are 171 00:09:44,040 --> 00:09:48,920 Speaker 1: now displaced, celebrations have been postponed, trips are up in 172 00:09:48,960 --> 00:09:52,680 Speaker 1: the air. It's okay to be sad about these things, 173 00:09:52,920 --> 00:09:56,160 Speaker 1: even in the face of everything else that's happening. It 174 00:09:56,240 --> 00:09:59,320 Speaker 1: doesn't mean that you don't understand the gravity of the situation. 175 00:10:00,000 --> 00:10:02,960 Speaker 1: It means that you're human and fully capable of experiencing 176 00:10:03,000 --> 00:10:06,560 Speaker 1: a range of emotions. Make sure you take the time 177 00:10:06,600 --> 00:10:09,080 Speaker 1: that you need to process your feelings in a way 178 00:10:09,120 --> 00:10:12,120 Speaker 1: that feels okay for you. So chime in and let 179 00:10:12,160 --> 00:10:15,120 Speaker 1: me know how y'all are feeling. How are you doing? 180 00:10:16,000 --> 00:10:18,800 Speaker 1: Use the hashtag tv G in sessions so that I 181 00:10:18,800 --> 00:10:21,920 Speaker 1: can follow the conversation, and don't forget to share this 182 00:10:21,960 --> 00:10:25,160 Speaker 1: episode either on Twitter or in your I G stories. 183 00:10:26,600 --> 00:10:29,680 Speaker 1: As we move forward, it's likely that the podcast will 184 00:10:29,679 --> 00:10:32,240 Speaker 1: go back and forth between covering topics related to what's 185 00:10:32,280 --> 00:10:34,800 Speaker 1: happening in the world and other things to give you 186 00:10:34,840 --> 00:10:37,800 Speaker 1: an opportunity to distract for a minute. If there are 187 00:10:37,800 --> 00:10:40,960 Speaker 1: topics related to how the coronavirus is impacting your mental 188 00:10:41,000 --> 00:10:43,480 Speaker 1: health that you'd like to hear covered, We've made a 189 00:10:43,520 --> 00:10:46,000 Speaker 1: form for you to add your suggestions and you can 190 00:10:46,040 --> 00:10:48,760 Speaker 1: find it at Therapy for Black Girls dot com slash 191 00:10:48,880 --> 00:10:53,119 Speaker 1: c V support. Remember that if you're searching for a therapist, 192 00:10:53,480 --> 00:10:56,360 Speaker 1: you can search in our directory at Therapy for Black 193 00:10:56,400 --> 00:11:00,480 Speaker 1: Girls dot com slash directory. Think y'all so much for 194 00:11:00,559 --> 00:11:03,600 Speaker 1: joining me again this week. I'm looking forward to continuing 195 00:11:03,640 --> 00:11:07,000 Speaker 1: this conversation with you all real soon. Take Gke care 196 00:11:07,040 --> 00:11:23,480 Speaker 1: of yourself. What