​Go, go, go….PAUSE.

We live in a world where we don’t stop. Everything seems to scream “GO!” or “You should be productive.” So what happens to us when we are asked or rather sternly directed to “pause?” 
 
What I find myself noticing is an increase in anxiety and negative self-talk. When we slow down this is typically when the not so kind thoughts creep into the forefront of our minds. When we begin to do fewer things it frees up space, and for some of us the space and silence can feel overwhelming.  
 
As the number of activities that keep us busy and distracted dwindle, in comes the judgment, the comparison, criticism, and worry. The once large list of coping skills is down to a handful at best and maybe they are not really your most effective ones either. This realization is true not only for adults, but for teens and young adults as well. 
 
So what are we to do with all these pounding thoughts and suddenly tremendous feelings? Well, we listen to them, get curious about their presence and then we respond. And how do we do this exactly? We might journal, meditate, or create some art as a way of acknowledging the thoughts and feelings. 
 
By taking our internal commentary and bringing it out of us, onto paper, we might then be able to get enough distance from the thoughts and feelings. This distance can then allow us to begin to get curious about where these thoughts and feelings are really coming from. Are these messages you feel coming from sources outside of you (society, family, friends, peers, coworkers, bosses, etc.) or are they something you truly believe to be true? You might ask, “What is this thought/feeling trying to tell me/warn me about/protect me from?” 
 
Then we get to make a choice about whether we want to do something about these thoughts and feelings. Do we want to take some time to better ourselves through learning a new skill, setting healthier boundaries, or making more time for self-care, just to name a few.
 
This slow in our usual pace of life is a time to address some of the things we might have been avoiding by staying so busy all the time. Funny how things catch up with us right? This time of “Pause” is giving us a chance to self-reflect and come out the other side a little more self-aware and better equipped to handle our internal world, which is the only place where we have control. 

Ideas for Self-Reflection:
 
1. Make some art!- Grab a sheet of paper and some colors, pens, or pencils and think about what’s running through your mind. Doodle, scribble, make lines, shapes, or use color to help convey what’s happening internally. It doesn’t have to look like anything. When you’re done, what do you notice about your mind and/or body? Do things feel clearer or lighter in some way? Did you feel or realize something new? Remember this art is for you and your self-reflection, so NO JUDGEMENT! Your piece is merely a vehicle or a tool to help you better understand yourself. Art Therapy might be a great option if you find yourself drawn to art as a form of processing and healing. 

2. Meditate- Take some time to do a guided meditation or breathe exercise. Allow yourself the space to sit still and listen to what’s really happening inside. Then leave whatever isn’t serving you “on the mat” as they say in yoga. Headspace is a company & app that offers tools for meditation and relaxation. They are currently offering some of their tools for free at https://www.headspace.com/covid-19
 
3. Speak with a mental health professional- Self-reflection can be hard, especially if you have never done something like this before. Having someone who can sit with you, listen, not judge you, and provide healthy options for moving forward can be comforting. Most therapists are offering a Telehealth option to provide services while still trying to “flatten the curve.” Websites like https://www.PsychologyToday.com offer an easy search engine to find licensed professionals in your area. 

Stay safe and be well.

-Janette