Boundaries in the Time of COVID-19

As we continue to settle into what has become the new normal, you may find that you are continuing to experience a variety of emotions and reactions. Anna’s previous post provides information on the trauma brain, connection, and coping during a global trauma.

Last month we had the opportunity to participate in a IG Live with HerHQ (available on our Instagram - @dallashealinghouse). We covered more information about the trauma brain, massage, breathing, and mindfulness, and we explored a very important topic during the pandemic--boundaries. Boundary work is always a therapeutic focus and continues to hold importance in this time of transition and adaptation. Boundaries allow us to fill our emotional cup and care for ourselves. They allow us to move through our relationships and interactions with others in a balanced way. 

Boundary setting during COVID might bring up new challenges. Here are some examples of present day boundaries:

Work and Home Life

More than ever our homes are the hub for all of our life experiences. Take time to create physical, emotional, and time related boundaries to work. If possible, set up a work space separate from the rest of your home. Honor work hours and create a break between the work day and the rest of life. This includes conversations and work related activities. 

Boundaries with Information

It is important to stay tuned in, especially as information around openings and guidelines comes in, but it can also feel excessive after awhile. Continue to stay informed but do so intentionally. Limit the number of times you watch the news a day, be aware of social media exposure, and notice if certain outlets increase your anxiety.

Technology and Social Media

This one is always applicable, but in the time of Zoom meetings and social distancing, it is important to be aware of your time spent on screens. Also, practice awareness with content. Is your favorite Instagram account or podcast talking about COVID too often? Do you feel overwhelmed with a variety of opinions and viewpoints? It is okay to take a break and unfollow or unsubscribe. 

Relationships

Small talk might feel really different right now (what did we all talk about before?) but if you are participating in similar conversations one right after another it can start to feel redundant. Let others know you need a break from the topic. Remind those important people in your life that there are still other things to talk about, even if it doesn’t feel totally obvious. 

Habits and Coping Strategies

Tune into how coping feels for you. Is a certain activity enhancing your feelings of anxiety or depression? How can you creatively cope? What is something that worked before? Do you need extra support to identify new skills? We are here to support you as you answer these questions. 

If you feel you are ready for the support of a therapist, please reach out. You can find information about each of our therapists here. We are all currently offering Telehealth services with the ability to provide out of network billing documentation. Take time today to care for yourself through boundary setting. 

Authored by: Rachel Tweed, LPC