As a psychotherapist of 30 years, I’ve accumulated a toolbox of mood boosters and self-care skills that are tried and true. And they are coming in handy right now!

My general philosophy, both clinically, and in life, is that feeling good is a worthy goal. Being an adult is hard, especially these days. Across the board, my clients are telling me that they feel “blah” and “unmotivated.” We’re all looking for some relief from the stress of the world.

A New Way to Think About Exercise

I am a strong believer in healthy habits that feel good. I grimace at the expression “No pain, no gain.” As a specialist in eating and food issues, I see exercise as joyful movement – not a punishment for eating cookies. And practically speaking, pain isn’t exactly reinforcing.

If our so-called health habits are unpleasant, we’re less likely to want to continue them. We all have experiences of making New Year’s resolutions that require strict adherence to a restrictive diet or intense exercise program, and we know how well that goes.

You can’t shame yourself into health. There’s a better way.

Pleasure Is Health Promoting

Reminding ourselves that even a pleasant walk outside, without a FitBit, reaps many benefits. I call these “aesthetic walks” and I prescribe them to my clients with a history of punitive exercise routines that can become compulsive and out of tune with what our body is really needing.

Turns out, pleasure is health promoting. What a different way of approaching exercise!

Rebounding Has a Cult Following for a Reason

So what is rebounding and what is so special about it? Why is it so great for women our age? A rebounder is a mini-trampoline with a cult following because the list of benefits is truly impressive: it’s a low impact, but a highly efficient way to exercise your body.

For people who might be stiff and whose joints are achy, it is gentle and easy to do. It fits your fitness level; some rebounders favor cardiac routines, others bounce lightly without ever coming off of the mat. And it’s fun!

So Many Benefits

Rebounding improves immune function and cardio health, lymphatic drainage, and muscle tone. It increases metabolism and improves balance, which is very important as we age.

Lymph drainage is also important to those of us who have had mastectomies because scar tissue has likely affected your body’s ability to clear out toxins through your lymph system. It assists in clearing toxins from the body.

It Fits Well with Social Distancing

Rebounding helps us reduce our stress and tension, increase our circulation and helps keep the joints flexible. As a tennis player, I long suffered knee pain. I was wearing knee supports which helped a bit.

But regularly bouncing has really improved my pain and mobility. And it’s small enough that you can put it in your home without falling over it. Some models even fold up. Try that with a treadmill!

One of my clients puts it on her driveway and watches her kids in the backyard. She’s socially distancing, so it’s super handy to be able to jump while she’s watching the kids. Others put it on their deck. It’s so portable that you can rebound just about anywhere.

A Reliable Mood Booster

Bouncing softly is doable for people of all abilities. It’s also able to handle varying body weights. It’s an inclusive and friendly way to add joyful movement to your day. One that you will actually look forward to.

One of my favorite benefits of rebounding is that bouncing is a reliable mood booster. I challenge you to feel blue when you are bouncing to your favorite music.

I find it also increases energy when I’m feeling listless. Once I start, it’s easy to continue because it’s pleasant and easy to do. You can order a stability bar which is helpful for people with balance issues or those who feel less confident to start bouncing.

Go for Quality

My one caution is to invest in a solid unit. Check reviews and make sure you are getting one with a well-built frame and sturdy legs. Seniors should choose models with less bounce so they have more control and become less fatigued.

It’s a worthwhile investment in your physical and mental health. I’ve had mine for about 15 years, and it’s still going strong.

What do you know about rebounding? Have you tried it? What routines do you follow on your rebounder? Have you noticed how bouncing affects your mood? Please share with our community!

Sometimes, it’s just all too much.

If we only knew that the end was in sight, that by X date life would return to normal, that work would resume, income would flow again, stores and schools would open, that you’d be able to tear off that wretched mask, hold your family and friends close, not be at risk of imminent death-by-Covid-19, well, it wouldn’t be so awful.

Because, you see, it’s our fear that holds us hostage. Our fear – whether conscious or not, whether realistic or not that this will never end – will kill us faster than any virus.

Don’t Give into Fear

Fear underlies anxiety or stress, panic and anger. It’s what is often at the root of depression. Fear has sometimes been accurately described as “false evidence appearing real,” but in this circumstance, too much of our fear is real.

With that, our anxiety levels are pushed up higher and higher, to where anxiety can seriously interfere with our ability to cope emotionally/mentally as well as impact our immune systems adversely.

As we all know by now, those whose immune systems are weaker are at greater risk from the complications of Covid-19, so anything you can do to strengthen your immune system is to your benefit.

Diminishing your anxiety level to where it won’t damage your body’s ability to fight off infection is a prime way of enhancing your immune system.

Along with practicing good self-care by being vigilant about your eating habits (resisting the urge to graze through our fridge hourly), exercising daily (wielding the remote does not qualify as exercise), and not indulging in substance abuse of any kind (even if it is 5:00 pm somewhere), here are some practical, easy to implement techniques that can help reduce your anxiety.

Breathe

First of all, breathe. Fear kicks our thinking brain right out of our minds and lets our emotional angst take over. You can’t function properly, much less cope with a challenging situation, when emotion overrides your thinking brain.

So, at the first inkling of an anxious or fearful thought, which usually contains the words “what if,” take three deep breaths. Slowly. Breathe in for a count of four, hold for a count of three, exhale on a count of four.

Focus deliberately on the breath coming into your body, feel it filling your lungs, then feel your breath as it leaves on your exhale.

If you can, breathe in through your nose, and exhale through your mouth as that way you can feel the difference between the breath coming in through your nostrils and the one exhaling through your mouth. Repeat this process two more times.

What you will have achieved is what we psychologists call a “pattern interrupt.” You will have interrupted the pattern of anxious or fearful thoughts long enough to get your thinking brain in gear and calmed your body at the same time.

The calmer your body, the better your cardiovascular system will operate, the better your body will be oxygenated, and the less cortisol and other “emergency” chemicals will be coursing through your veins.

Practice Mindfulness

Another way of achieving a “pattern interrupt” is to practice mindfulness. Mindfulness may sound complicated, but it is summarized in deliberately and fully focusing on something.

For example, I can deliberately and fully focus on the cushion on my couch by carefully looking at its design pattern, by noticing the colors someone chose to use in its creation, by observing how the edges are sewn.

I can notice whether the cushion is plump or thin, how it sits on the couch, and many other aspects. I can do all this without judging or criticizing.

I can use anything my eye lights on as an exercise in mindfulness. My preferred subjects are my dogs and potted plants. Yours can be whatever catches your eye, as long as you observe without judging.

With either or both of these techniques, what you’ve done is shifted your focus off of any anxious or fearful thoughts. You can feel your whole body relax and reset itself and thus ease off its flight-or-fight response which, when held too long, is an impediment to the vitality of your immune system.

No, we don’t know how much longer this Covid-19 state of affairs will be with us. But the more we can take care of ourselves as best we know how, the better we will all come through it.

What anxiety-reducing techniques have helped you? Have you found your anxiety level higher during the Covid-19 shutdown? Please share with our community!