July 30, 2020
Do you remember back in April, when epidemiologists were saying that sheltering-in-place was working, we’d flattened the curve, and the novel coronavirus might fade away by summer? Well, the light we thought we could see at the end of the tunnel turned out to be the headlamp of the COVID-19 Express, bearing down on us full throttle.
Now here we are, at the end of July. Most of us did not get the summer vacation we’d been looking forward to, and none of us got the freedom to stop worrying about catching the virus. Plus, people keep losing their jobs, and small businesses are still struggling to survive or going under. It looks like the novel coronavirus is here to stay, like an uninvited guest who has overstayed their welcome and keeps wreaking havoc on our home and family.
Baseball, or some alternate universe version of it, has finally started. Soon schools will be starting, but no one seems to know exactly how that’s going to work, so how do you plan? It’s all of the uncertainty that’s hardest to cope with. From my conversations with clients, friends, and family, I know many people are feeling more stress, more worry, more anxiety, more depression.
A couple of quick reminders: while I’m still conducting most therapy sessions via video or phone, I am now offering in-person sessions upon request, and pursuant to my new COVID-19 Office Protocol. The monthly drop-in meditation group, Keeping Mindful, continues to meet online via Zoom (next meeting August 11). I am still interested in exploring options for this group to meet outdoors, so please let me know if you have a suggestion. Please keep reading for ideas and suggestions for coping and learning!
- California’s new Surgeon General, Nadine Burke Harris MD, has written a Playbook for Pandemic Stress Relief. At only seven pages, it’s recommended reading for everyone.
- If there’s one thing we can count on these days, it’s uncertainty, so why not use this time as an opportunity to practice getting comfortable with it? Here’s an excellent article from Christine Carter of the Greater Good Science Center at UC Berkeley, on Seven Ways to Cope with Uncertainty
- If you’ve ever considered learning to meditate, there’s never been a better time. Meditation has been scientifically proven to reduce stress, strengthen coping skills, build resilience, as well as improve many measures of health and mental health. These benefits can accrue from just minutes a day of practice. Expert meditation teachers Jack Kornfield and Tara Brach have joined forces to offer Mindfulness Daily, a free course with talks and guided meditations.
- One of my favorite meditation apps is Calm. It offers a wide variety of guided meditations as well as “Sleep Stories,” narrated by celebrities as well as meditation teachers, to help you let go of the day’s stress and ease into sleep (milk and cookies not provided). First 7 days are free.
June 10, 2020
It’s hard to believe, but it’s been 12 weeks of sheltering-in-place and working from home! While here in the SF Bay Area we succeeded in flattening the curve of coronavirus infection rates, the risks of COVID-19 still exist and may be with us for a long time. Meanwhile, we are recognizing the risks of remaining in lockdown for so long, not only to the economy and our jobs but also to our mental health. Those who live alone have been deprived of basic human contact; those living with others are getting on each others’ nerves; and we are all reminded of “the constant presence of each others’ absence,” as a colleague so aptly put it.
So beginning later this month, I will begin scheduling some in-office sessions. This is not a return to business as usual, but rather an opportunity for those who have not been able to do telehealth sessions to meet with me, as well as an opportunity for those who have been doing phone or video sessions to have an in-person session for a change. I’m thinking that one way to minimize contagion risks is to meet in person no more often than once a month, for example.
If you would like to have an office visit, please contact me. We will review the new protocols for health screening, physical distancing, and other changes that have been made in keeping with federal, state, and county guidelines. And if you’re still not comfortable coming in, don’t worry, I intend to continue offering sessions by phone and video, probably through the end of the year and likely beyond.
The monthly drop-in meditation group,Keeping Mindful, continues to meet online via Zoom (and we just had a great meeting last night). I am exploring options for this group to possibly meet outdoors, or in a larger indoor space, where we can maintain physical distancing.
Since rates of anxiety and depression have been increasing, I am ready to offer another MBCT (Mindfulness-based Cognitive Therapy) course. If you’re interested, contact me. When there are enough people, we can discuss a day and time to meet, also via Zoom. And since rates of substance abuse and addiction relapse have also increased, I am also taking names of those interested in an MBRP (Mindfulness-based Relapse Prevention) course. Both courses meet for two hours once a week for eight weeks, so it’s a commitment, but they’re effective!
Finally, I’d like to speak to what’s been happening around the world these past two weeks, triggered by the killing of George Floyd. Some have said this is the tipping point, that we can no longer ignore the issue of police violence against people of color, and the insidiousness and persistence of racist and white supremacist attitudes in our country. I wholeheartedly agree. Furthermore, I believe this issue connects directly to mental health, addiction, and trauma. It is the “elephant in the room” of the dysfunctional family that is our nation, and we have to be willing to talk about it in order for healing to begin.
As a mental health professional, I believe I have a responsibility to initiate and support these conversations. And as a white person, I have a responsibility to acknowledge my privilege, and to use its power for good, which includes not just saying that “All Lives Can’t Matter Until Black Lives Matter,” but doing what I can to support efforts to address and end racism in our families, communities, laws, and institutions. In that spirit, I’ve listed below a few resources that have enriched my own understanding of this issue.
- Biased – an illuminating book by one of the world’s leading experts on “implicit bias,” Stanford professor Jennifer Eberhardt. Through examples from her 15 years working with law enforcement agencies, including the Oakland PD, as well as from personal experience, she illustrates how we are all vulnerable to unconscious or implicit racial bias, and how we can work to overcome it.
- Dog Whistle Politics – a fascinating read by Berkeley Law Professor Ian Haney Lopez, who explains how politicians since the 1960s, Democrat as well as Republican, have used coded language with racial undertones to manipulate working-class and middle-class voters into voting against their own economic interests.
- Not a Genuine Black Man: My Life as an Outsider – this book by Brian Copeland is based on his long-running one-man show, about growing up in nearly all-white San Leandro in the 1970s, his career as a comedian, television and radio host, and the challenges of being a single parent.
- The Color of Law – an eye-opening expose by Richard Rothstein, a Distinguished Fellow of the Economic Policy Institute, about how practices like redlining, urban renewal, and gentrification over 150 years have led to the destruction of black and brown communities across the country and perpetuated segregation and racism.