When crisis strikes, taking care of our mental health becomes more crucial than ever. Dr. Alyssa Berlin, a Needed Changemaker and clinical psychologist based in Los Angeles, specializes in treating anxiety, depression, and trauma while supporting new and expectant parents. Her advice? Focus on simple, actionable strategies to maintain your mental wellbeing during challenging times.
Here are Dr. Berlin’s top tips:
Grounding Exercises, Breathing Techniques, and Meditation
Grounding exercises like the “5-4-3-2-1 technique” can help reduce anxiety by bringing attention to the present moment. To try it, identify five things you see, four you feel, three you hear, two you smell, and one you taste. Pair this with deep breathing exercises to calm your nervous system.
Incorporate daily mindfulness or meditation, even if it’s just for 5-10 minutes. Apps like Insight Timer or Headspaceoffer guided meditations perfect for beginners. For additional relaxation, gentle yoga or stretching can release tension and enhance focus.
Establish Routine and Predictability
Routines create a sense of safety and normalcy—something both parents and children need during uncertain times. Even simple, consistent daily rituals can provide grounding and reduce stress.
Limit Media Exposure
While staying informed is important, overexposure to distressing news can heighten anxiety, especially for children. Be intentional about when and how often you check updates, and create boundaries around media consumption in shared spaces.
Prioritize Connection and Support
Talk openly about your feelings and encourage others to do the same. Connection with supportive friends, family, or professionals can provide comfort and perspective. Remember, seeking help is a sign of strength.
Practice Self-Compassion
Small acts of self-care can build resilience over time. Whether it’s a warm bath, a good book, or simply taking a quiet moment for yourself, these actions remind you to prioritize your well-being.
Consider Herbal and Nutritional Support
Gentle herbal teas like chamomile, lemon balm, or lavender can promote relaxation. Incorporating high-quality supplements can also support your overall resilience and stress response.
Stay Hydrated and Eat Well
Hydration and proper nutrition are essential for supporting your nervous system. Include nutrient-dense foods like leafy greens, nuts, seeds, and whole grains to help your body manage stress.
Explore Expressive Practices
Journaling, drawing, or music can provide a safe outlet for processing emotions. Encourage these activities for both yourself and your children to foster emotional release and understanding.
Additional Holistic Resources
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Informed Pregnancy Plus Roku Channel: Explore educational and calming content, including guided meditations and prenatal yoga to support mental health (Informed Pregnancy Plus).
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The Calm App: Offers meditation and breathing exercises designed to address stress and anxiety.
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National Alliance on Mental Illness (NAMI): Provides a free helpline and community resources for mental health support (nami.org).
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CalHOPE: Offers crisis counseling and support for wildfire-impacted Californians (calhope.org).
In times of crisis, small, consistent steps can make a big difference in supporting your mental health and the well-being of those around you. As Dr. Berlin reminds us, “Taking care of yourself is not a luxury—it’s a necessity.”
