5 Strategies to Leave 2020 Behind: Tips from Your Anxiety Therapist in Cincinnati
/Updated in 2024: This information can be used to move forward from any really terrible time. We will all go through seasons that turn our lives upside down. I hope this information can help guide your recovery.
I don’t have to explain why you’re here reading a blog post about kicking 2020 out of your life forever. It was the worst year for so many people for a lot of reasons. You might not be a person who is into the resolutions or rituals of transition, but a lot of people are asking what can be done to cleanse ourselves of this awful 2020 energy so we don’t bring it into 2021. Here are some tips I’ll be using as a mental health therapist and a human:
Acknowledge and Process: Insights from Your Online Anxiety Therapist in Cincinnati
Take some time to review all that has happened this year: what was lost, who was lost, all of the events and stresses of this year globally, nationally, and personally. For some of us, it seemed like the hits just kept coming and we didn’t have time to really process what was happening before something else hit the fan. Take time to think about it all, talk about it, and write.
Writing about 2020 can be especially therapeutic. Earlier this year, I read Expressive Writing: Words that Heal by James Pennbaker and John Evans. I highly recommend this as a resource for a more structured healing through writing. It doesn’t take a lot of time, and it’s supported by research to help you - even physically. The book’s website is full of helpful information.
i highly recommend this book!
When trying to let something go, we need to first acknowledge that it happened. Validating the effect it had on you, how you handled it, and how it’s impacted you long-term are all ways to process. There’s a quote by psychologist Carl Jung that’s often repeated in therapy: “What you resist, persists.” If you’ve been keeping your head in the sand in order to survive, take time now to deal with it so it doesn’t haunt you in the future.
Remember that feelings won’t kill you. Sometimes we fear bringing up painful memories because of how overwhelming the feelings can get. But you can handle distressing emotions. Allow them to move through you, and they will transform and subside.
Reflect and Learn: Counseling in Cincinnati for Growth After 2020
Some of these lessons this year might be hard truths. A lot of ugly has happened in the US this year, and social media made it a million times more intense. You might have had family conflicts about holiday gatherings, or seen loved ones posting really offensive stuff on Facebook about Covid, racism, or politics.
So some lessons might be “I learned my cousin is a bigot” or “I have no hope for the future of our country.” The solutions there are long and complex. I recommend connecting with other people to share ideas of how to make forward progress on the bigger issues.
More immediately, look at the things you learned about yourself personally. How did you handle each crisis? What are you most proud of? Is there something you would do differently in future crises now that you’ve made it through 2020? What would you like to change moving forward for your own growth, your family life, or your career?
What about getting involved in a cause that’s important to you? One lesson I’ve learned is that helplessly watching doesn’t feel good and doesn’t resolve the stress, but taking action helps. Also, giving time, money, or energy to help other people has a positive effect on your mental health.
Also be sure to acknowledge any good things that happened this year. What was good in your life, however small? And for the bigger picture, remember the Mr. Rogers tip to “Look for the helpers.” For all the bad that happened this year, there were some really good people helping.
Prioritize Self-Care: Strategies from Your Anxiety Therapist in Cincinnati
Many of us were not taking great care of our physical and emotional health before 2020, but we squeaked by. This year we’ve blown past the reserves and most of us are truly on an empty tank. The emotional stress, financial strain, energy depletion, competing priorities, and uncertainty all take a toll.
You might have noticed some emotional symptoms (irritability, crying, low patience, feeling down), cognitive issues (memory issues, trouble focusing, losing your train of thought), physical problems (pain, illness, random symptoms like my eye swelling for no reason), social troubles (being physically isolated and lonely, isolating yourself further, breakdowns in friendships) or spiritual issues (questioning your beliefs, struggling with not attending services).
Now is a great time to take stock of all aspects of your health, and start making a plan to address these things knowing the limitations for the next several months while the pandemic continues.
Start with a routine. Look at your schedule and responsibilities, and problem-solve to make sure you’re getting enough sleep, exercising consistently, eating regularly, and having time for relaxation. Figure out how and when you’ll connect socially. Make an appointment with a doctor, naturopath, or counselor to start addressing some of these issues so they don’t get worse next year. If you’re struggling with working from home, is there something you can change about your workspace, schedule, or routine that will ease some of the stress? Have you made time for creativity, meditation, or play?
Plan for Progress: Setting Goals with Your Anxiety Therapist in Cincinnati
Set some personal and professional goals for yourself. What do you want to have accomplished at the end of 2021? This doesn’t mean an achievement necessarily, but something like “I really stuck to a yoga routine, and felt so much better in my body.”
Having a specific and measurable goal to work toward will keep you moving forward while we still deal with the pandemic and all the other fallout from 2020. Setting an intention for the year helps a lot of people. This can be “I’m focusing on my health” or having a word you focus on like “Connection.” Daily decisions can be made with that intention in mind.
Closure Rituals: Moving Forward with Your Anxiety Therapist in Cincinnati
This is a great year to have a farewell ritual. You might take the writing you did about 2020 and burn it (safely) in a fire pit. Get creative and think of how you might say goodbye and put this year to rest. Of course this doesn’t mean anything is “over” or “done,” but it signals to your brain that something has changed. The end of one chapter, beginning of the next.
There’s a reason we have graduations and funerals. It doesn’t mean the learning or grieving have stopped, but the ceremonial closure helps us emotionally move forward in the process.
I truly hope that you realize the strength it took for you to get through this year and come out the other side still functioning. I’m amazed at the resilience of people. There are still good things happening, people being kind to one another, and life is moving forward. That is pretty amazing. Even if you had moments of collapse, you didn’t stay down. That’s pretty awesome.
Ready to move forward and embrace a brighter future? Call me at 513-461-2045 or click here to schedule a free 15-minute phone consultation with an online anxiety therapist in Cincinnati to explore counseling options, or for online therapy in Ohio or Indiana.
