Category: general-blog

The Opportunity for Growth, Found in the Instability of COVID-19

Posted on by pebbletossers

written by Amanda T. Parrott, MSW, LISW-CP for Pebble Tossers

“You have power over your mind – not outside events.
Realize this, and you will find strength.”
Marcus Aurelius

COVID-19…How will you show up for yourself during a monumental event in history?
I pose this question to remind you of the power that you hold when managing this and other stressful events you will encounter in life. Comfort and strength come from the awareness that you have control over your actions or response, not control over the situation itself. The truth of the matter is that by nature, life is uncertain. As humans, we fight this simple fact on a regular basis, as we prefer the illusion that we can somehow predict and control our circumstances.

During times like these, we face the uncertainty of life, our actual reality. We feel vulnerable with stress and worry resulting from the lack of predictability, security and familiarity we typically rely on. It is natural for our thoughts to turn to all of the negative consequences and to feel emotions of anger, overwhelm and anxiety/fear. However, if we allow our thoughts to fixate on the negative, then we will miss the opportunity to develop skills to cope with our world in its natural, unpredictable state. The strength from within is always with us, so it is imperative that we get to know our true capabilities by pushing beyond what we feel is possible when life gets tough.

 

“Nothing can dim the light which shines from within.”
Maya Angelou

 

I challenge you to consider the opportunity that presents itself now…choose to cope in a way that will serve as an example of strength and perseverance for years to come when you consider how you showed up for yourself during a difficult time. Resist remaining stuck and look for what may be possible. Consider the question “What good may come from my new reality?”

 

“The greatest weapon against stress is our ability to choose one thought over another.”
William James

 

 

What does it mean to choose one thought over another?
You begin by acknowledging your emotions and understanding that they are not good or bad, but simply neutral….and incredibly helpful! Your emotions are your data source. They provide you with the information necessary to understand what matters to you at any given time. When things around us feel uncertain, we naturally are more vulnerable to our emotions and can become stuck or overwhelmed. With curiosity, not a sense of judgment, ask yourself what emotions you are noticing, and check in with yourself often. “What is my emotion telling me is important?”

Once you know what is important, you free yourself to take action in a way that is meaningful to you. For example, if you notice feeling helpless, it may help you to consider what actions are within your area of control that would allow you to feel you are of help. You may decide to call elderly family members who are not able to receive visitors, or set up video calls with friends you are not able to see because of social distancing. We choose one thought over another, when we see opportunity amidst adversity. We choose one thought over another when we decide to acknowledge the power we hold in our response, the action we take. “How can I find benefit in my new situation?” To know what action is necessary, you must know your unique values and needs.

I would encourage you to consider reflection on your personal needs. Ask yourself “What are my needs in a given day-emotional, physical, spiritual, relational, academic, etc.?” How have these needs been impacted by COVID-19, the need for social distancing etc.? Are any of my personal needs completely ignored due to this disruption? What options could I consider to remove barriers to meet my needs? Am I able to problem solve and find resolutions on my own, or are there resources that may be able to help me? Do I need any supports to help me feel more secure? Identifying your personal needs and any current barriers, will allow you the opportunity to develop an understanding of the elements that will be necessary as you establish your new routine. Your needs will not be identical to those of your friends or family. You have to respect your individuality and create a support plan that provides you a sense of security, knowing it is unique to you. Routines are important because, once again, we humans like a sense of predictability. Make sure to incorporate positive activities during times of stress. See below for some beneficial activities to reduce stress.

During this unprecedented historical event, you have the opportunity to move beyond your perceived limitations. When you choose to pay attention to your emotions respectfully, you take power away from the event, and give it back to yourself. You begin to recognize, “I cannot control the world around me, but I can control how I respond by taking care of myself when times are challenging”. You have the ability to consider opportunities during times of adversity. What will you do with this opportunity?

How do you want to remember 2020 and your response to the stress of a global pandemic?
My hope is that, despite the disruption and undeniable fears associated with COVID-19, you will dare to seek opportunity, and develop fortitude, by challenging yourself to attend to your unique emotional needs with compassion and kindness, seeking support from others when challenges feel too cumbersome to manage alone. You are not alone, and if you feel you need support, talk to a friend or family member, or consider resources such as the Crisis Text Line, by texting TALK to 741741 or National Suicide Prevention Lifeline, at 1-800-273-TALK. For additional information about how to cope, please check out NAMI (National Alliance on Mental Illness) or the CDC (Centers for Disease Control). There are also many helpful apps, including Headspace, Mindshift, Breath2Relax and ReliefLink.

While respecting the need to have “social distance,” try your best to not close your hearts to others. Find ways to connect with friends, family and your community. We do not have to be in physical proximity to feel the power and benefit of social relationships. Get creative and remain united!

 

“We are only as strong as we are united, as weak as we are divided.”
J.K. Rowling

 

Activities to calm uneasiness during times of stress:

    • Journal about how you are feeling or coping with the recent changes in your life.
    • Get outside: Make an effort to notice your environment. Pay attention to your senses. What does the air feel like on your face? What does the air smell like? Can you describe your surroundings with descriptive words, as if you were a reporter?
    • Play a comforting or soothing playlist.
    • Have a screen-free day.
    • Limit how much you watch the news or mindlessly spend time on social media.
    • Go for a walk.
    • Take a bath or shower, adding essential oils or even bubbles.
    • Talk with a friend or family member.
    • Do something creative.
    • Learn a new skill (a new hobby or interest, or even a foreign language or instrument).
    • Focus on breathing.
      • Try the box breath technique: Breathe in for a count of 4, hold for 4, exhale for 4, hold for 4, and repeat.
      • Try belly breathing by placing one hand on your chest and one on your abdomen. Take a deep breath in, careful to only activate and fill your abdomen (your hand on your belly should rise, hand on chest should not move), exhale release with pursed lips (hand on your belly should lower and can gently push in to help release all the air). Repeat 3-10 times.

Maintaining Mental Health in a Crisis

Posted on by pebbletossers

Choosing Peace in the Midst of Uncertainty

 written by Olivia Kemp, MSW, Pebble Tossers Program Manager

Over the last several days, I have spoken with many people in regards to our current health state with COVID-19. Statements that I continue to hear from friends and family sound like this, “I’ve never experienced a situation like this,” or “I wonder when we will finally be in the clear?” Living in this unknown state that we are in, can not only be anxiety-provoking but isolating. Because of those reasons, it is important to take care of our own mental health during this time while also supporting others in theirs as well. 

Up onto this point, the CDC has done a great job providing virus prevention information like washing hands, using hand sanitizer, social distancing, and even routinely disinfecting different surfaces. Without taking these types of measures, we all would be in a much worse state of physical health. A similar process can be considered for our mental health too. Being a social worker, I would love to provide you all with different suggestions that you can implement into your daily lives that keep you mentally strong.

Pebble Tossers’ Mental Health Tips for COVID-19:
Social Connection

As humans, we are wired and created for community with others. The reality of our normal routines that consist of going to school, work, sports, and clubs being postponed can be hard to accept. So how do we fill this gap of connection and belonging in a new way? First, we can set up designated times to check-in with friends or family on the phone each day. We can play board games, set up video chats, start a virtual book club, and even create a craft that can be sent to your friend via mail. By keeping our communication going, but in different ways, it can reduce loneliness and stress.

Emotional Health

Watching the news and or logging onto social media accounts daily to see COVID-19 updates can drain our emotional capacity. By creating healthy boundaries, a family or individual can limit their exposure to COVID-19 news and decide how often they will watch TV, be on social media, or even discuss the topic with others. If your children express fear or anxiety around the topic, validate what they are feeling and let them know it is okay to be upset or confused. Share with your child different ways that they can cope and express their emotions during this time. Whether it be through art, exercising, or playing games.

Create a Routine

During this time, many people are either working remotely, not working, and or helping their kids do school work. These new and unfamiliar patterns can bring an additional layer of stress to a family. By itemizing time for different activities for your children, you can help their schedule to become goal-oriented for school and fun during downtime. Challenge yourselves as a family to create food recipes, discover a new hobby, or make a unique craft.

Self-Care

The beauty of self-care is that we need it in every stage or season of our lives to continue healthy patterns. There are several activities and outlooks that we can utilize throughout our days that infuse self-care. For example, any form of exercise gets you moving and increases your endorphin level. You can do indoor exercises or venture out and take a walk in your neighborhood, while still social distancing. Meditation, prayer, and utilizing grounding techniques in this time can also provide a sense of peace. Through grounding techniques, you can establish what is happening presently in the moment by identifying what you see, hear, taste, smell, and touch. This technique is especially helpful when someone crosses into a fear/anxiety response. Self-care can also be as simple as taking a shower, listening to music,  journaling, or making yourself some tea. The end goal is to seek rest for yourself as we navigate this season together.

If you or someone you know is having a mental health crisis at this time please call the Georgia Crisis and Access Line at 1-800-715-4225 anywhere in the state. A counselor will connect with you via the crisis line and be available to assist you 24/7 and 365 days out of the year.  

OR

If you or someone you know is experiencing homelessness or is in need of services like food please call 211 and you will be connected to a representative of United Way Atlanta.

leadership through service: resources for continuing to serve

Posted on by pebbletossers
Due to overwhelming response and an ever-growing list of projects and resources this page has moved!

But don’t worry, clicking on the links below will take you right where you want to go!
Also, be sure to bookmark the following page www.pebbletossers.org/serve-from-home

Please Note: The new page will continue to be updated daily.

serve at home
serve with social distancing
discussion resources
continued learning
how to guides

Coronavirus + volunteering: keeping you safe

Posted on by pebbletossers
From our Founder + Executive Director:

In light of the recent reports of the Coronavirus diagnosis in Atlanta, we want to address how this might affect our upcoming volunteer opportunities. As a trusted nonprofit, we are committed to ensuring a safe + healthy environment for our volunteers and the clients we serve.

We are keeping a close watch on the Centers for Disease Control and Prevention’s (CDC) reports on risk and guidance, especially since we serve many vulnerable individuals. While the risk assessment is still considered low, we want to be proactive in our actions to reassure our volunteers. Even before the Coronavirus concerns, we have a policy to clean + disinfect all toys, tools + supplies before + after use at a service project. We will continue to take preventative measures to ensure that all supplies which volunteers + clients come in contact with are thoroughly cleaned + disinfected.

Your volunteer efforts are needed now, more than ever! However, in case one of our nonprofit partners feels the need to cancel a project, we will alert you as soon as possible. We are in constant contact with our nonprofit partners and some have also enacted additional protocols for virus prevention.

Important Reminders

Here are some important reminders to ensure we all do our part in keeping our volunteers and clients safe and healthy:
  • Stay home if you are sick.
  • Avoid close contact with people who are sick.
  • Cover your mouth + nose with a tissue when sneezing or coughing.
  • Avoid touching your eyes, nose + mouth with unwashed hands.
  • Wash your hands often with soap + water. Use hand sanitizer when soap + water aren’t available.

These are good precautions to take to avoid the flu and other bugs, not just the Coronavirus. We want to ensure you that, with your help, we will work hard to maintain a healthy environment for everyone during this time. If you have questions or concerns, please don’t hesitate to email me at jguynn@pebbletossers.org.

Thank you for your service to our communities.

Jennufer Guynn

Founder + Executive Director