Maybe youve wondered this toowhat will be left of your old life once thenew coronavirushas torn through Earth.
My therapists question wasnt asking me to make the most of this Unprecedented Time.
It wasnt a nudge to learn a language ortake up a pandemic hobby.
Karl Tapales/Getty Images
Her substitute question tempered my catastrophic thinking.
It was an invitation to be a little more present.
Fixating on who Ill become post-pandemic was doing nothing to calm me down in real time.
Ever the overachiever, I took her question literally and created a Good Day/Bad Day survival plan.
Planning for more immediate concerns, it turns out, is good for you.
Bad day plans make sense, but good day plans are useful too.
Prepping for bad days might seem reasonable because, well, bad days suck.
Plus, when were in the throes of a bad day, its often hard to see clearly.
Because a state of loneliness actually alters how we view the world, Franco said.
We perceive threats and slights where they may not be, Franco explained.
That said, thinking about good days is helpful because then you might use them more intentionally.
So what does a good day/bad day plan look like?
Each good day/bad day plan should have these five basic components.
I encourage you to get as creative as youd like with these plans.
Dedicate an entire chalkboard wall to your big, beautiful agenda if youre inspired.
My plan, however, lives on a piece of raggedy loose-leaf paper.
It focuses on getting me through themornings.
Some folks might have trouble navigating evenings or issuesfocusing on tasksin the afternoon.
If thats where you need support, focus your plan on those aspects of life.
Dont add more than two or three activities for each key in of day.
On bad days, make my bed and pare down myto-do list are up for negotiation.
What are the things that make you happier when youre already stoked?
What are super-small things that provide comfort when youre upset?
Use these questions to fill in this section.
On good days I ask myself: Who helps me feel more joy?
What can I give of myself today?
On bad days I ask: Who do I want to speak to?
What would make me smile?
On good days, Ive found that answering What can I give?
has helped me accomplish small tasks Ive delayed.
On bad days, asking, Who do I want to talk to?
has inspired me to reach out to folks who make me feel a little better.
Its a very helpful way toself-soothe.
I find readingaffirmationslike I am loved or This will pass helpful.
Yes, but if cheesiness helps me get through the day, then so be it.
If your bad days include thoughts ofharming yourselfor others, ensure you have professionalmental health resourcesat your fingertips.
For instance, you might text HOME to 741741 and connect with aCrisis Text Linecounselor who can support you.
you’re free to also jot down theNational Suicide Prevention Lifeline1-800-273-8255to get extra support if you need it.
Both of these lines are available 24 hours a day and seven days a week.
Here are a few tips for working with your plan.
Ive found that my survival plan is particularly useful when the suggestions and advice are clear and simple.
There are other places to put your ambitious plans andbig ideasyour good day/bad day plan isnt one of them.
I am a terrible artist, but I took the time tocolormy survival plan.
Maybe youve created a plan on your phone, and you set a reminder to look at it daily.
The point is to place it somewhere that youll actually see it.
As you experiment with a plan that works for you, remember that coping is a dynamic process.
It changes from moment to moment, so allow your ideas andstrategiesto evolve as well.
