I read a fiction story in which one of the characters had a bout with depression over something she had no control over. She found a technique, joy bombing, to improve her mood. While I found the story itself to be uplifting, I cannot stop thinking about joy bombing. I want to drop this idea everywhere. I am starting here.
Individuals worldwide are impacted by something we have little control over – COVID-19. According to the Centers for Disease Control and Prevention (August 14, 2020), individuals have reported an increase in mental health challenges, increased alcohol and substance use, and elevated suicidal ideation. During the month of September, many agencies are focusing their efforts on preventing suicide. I encourage you to read the blogs posted on nami.org, ndbh.com/suicide, and remember the number 1-800-273-TALK (8255) for the National Suicide Prevention Lifeline.
We are all looking for comfort under the duress of COVID-19 stress. In solving the problem to stop the spread of this virus, we may be creating an experience impacting mental wellness. Social distancing, isolating, and quarantining will help prevent the spread of infectious disease and inadvertently start feeling anxious, frustrated, and/or lonely. It is important to keep in mind that while we cannot control what is happening “out there”, we can manage how we respond. Talking about your fears and feelings will help you to cope. Finding joy during this difficult time will help in improving your mood. When we are in a positive mood, we are better able to get into action. It benefits us in many ways to look at the brighter side of life. Joy bombing is one strategy that may help in feeling more optimistic about the present moment and the future.
JOY BOMBING, a list of possibilities:
Talk to someone. Most likely, you will find you are not alone, and your feelings will be validated. This by itself can be healing.
Laughing yoga. Fun fact: 15 minutes of laughing yoga a day is equal to 30 minutes of cardio exercises completed three times a week. I have also read that the internal obliques (six pack) is activated more by laughing than by stomach crunches.
Practice 5-4-3-2-1 grounding exercise. You can find the instructions for this coping technique on our website.
Create a list of things that bring you joy and then, commit to doing a “daily joy”. Here are a few suggestions:
Blowing bubbles
Trying a new recipe
Carving a pumpkin and roasting the pumpkin seeds
Give your dog a belly rub/play with your pet
Engage in a creative activity (paint faces on the eggs in your refrigerator!)
If anxiety and/or depression continues to impede your well-being, RnR Therapy counselors are available by videoconferencing and in-person at our Lyndhurst office. Services are offered at an affordable rate; no insurance needed. Our motto is “an investment in yourself yields the best return”. You have already made an investment by taking the time to read this blog. We thank you and appreciate you sharing this with others.