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Local therapist offers hope, strategies to cope with COVID-19 anxiety

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ROCHESTER - If anyone feels they're alone in their battle with anxiety, fear and uncertainty dealing with the COVID-19 pandemic, Rochester therapist Jessica Pinkham says think again.

Pinkham, who owns Life Balance Counseling, Coaching and Wellness, said from adolescents to millennials to senior citizen, everybody is feeling the stress whether they know it or not.

Pinkham said the toughest aspect of the coronavirus outbreak is the feeling that we're not in control.

"The biggest thing about fear is trying to anticipate what will happen next," Pinkham said. "That's not good. What we have to do is bring it back so we're in control. Create a routine and structure for ourselves, like getting up and getting dressed. Keep things as normal as possible, so get dressed like you normally would."

Sone of the hardest hit are the millennials, who are missing out on vacations and graduations while at the same time seeing their parents struggle for the first time.

"They (millennials) talk a lot about mindfulness, they talk about the pandemic like a grief process," Pinkham said, "and they are angry. They carry a lot of anger."

Pinkham said they blame people who didn't do what they had to do, or those who didn't take preventative measures to allow the pandemic to reach its current levels.

"What I tell them and everyone is there are things we can control like 'I can wash my hands' or 'I can learn how to work virtually' and remind themselves 'this isn't going to go on forever, I just have to adjust to it for a short while.'"

Pinkham added that's everyone has to be aware that each of us are fighting our own battles and that empathy and compassion are vital right now.

She said seniors also bear a special burden, especially in lost connections with children and grandchildren.

"For seniors, a hug from a grandchild is not replaceable," she said. "In our house we do remote visits to stay connected.

"Another thing families can do is have children make a card for grandma or grandpa. You can handwrite them and mail them."

For online visits she recommends Zoom and online chats. Facebook Messenger is also a relatively easy photo platform with live stream.

Most importantly, she says, don't be too hard on yourself for being afraid.

"Allow your emotions, don't throw of your anxiety or fear," Pinkham stressed. "Have self-compassion. Admit that you have fears, then move on."

Some other tips for help us cope:

Start a routine with the new normal

Take good care of yourself

Exercise, eat well

Get your normal sleep

If you watch the news on TV, limit it to once a day

Pinkham said LifeBalance has seen a spike in calls for service since the COVID-19 outbreak began.

She said if anyone feels they need help they can talk to a live person who can help them. She said Telehealth services are available with no authorizations needed.

The number at LifeBalance to call or text is 603.332.8000 or email info@lifebalancecoachnh.com

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