Anxiety Busters: How to Create a Gratitude List

Balancing negative thinking with positivity can help reduce anxiety about COVID-19. Montefiore’s Supervising Psychologist and Assistant Director of the Trauma-Informed Care Program, Dr. Paul Bulman, shows how making a gratitude list can spark positive thinking.

Dr. Paul Bulman, Supervising Psychologist, sitting in an office discussing anxiety and how to create a gratitude list.
Transcript

During this period of time when life is so different due to the coronavirus, it's natural for our brains to be thinking about all the ways that life is just more difficult than it used to be. And because the coronavirus is a threat to our safety, it's also normal for our brains to be focusing on that threat and imagining negative things that could happen to ourselves and to others.

While some of that thinking can help us to take important precautions to stay healthy, too much of that thinking can affect our emotional well-being, leading to increased anxiety and depression. So now more than ever, it's especially important to balance out our thinking with some positivity. One way of helping your brain to notice and think about the positive things in your life is to spend time each day creating and adding to a gratitude list.

A gratitude list is just what it sounds like, a list of things in life for which you feel grateful. It can include people, such as family members, friends, and other loved ones. It can also include people like artists, musicians, authors, people who move you, who help you to laugh, to dance, to think. It could also include larger gifts that you have in life, things like health, a place to sleep, food to eat.

And in order to keep your list feeling fresh, it's really important to take note and to add in some of the smaller moments for which you feel grateful each day. Those can be moments like spending time with a pet, sharing a smile with a loved one, taking a deep smell of that first cup of coffee of the day, watching a favorite TV show, or maybe feeling the warmth of the sunlight streaming in through your window on a beautiful day.

To get started, you'll want to decide where you're going to keep your list. You can use a journal, a whiteboard, or consider just taping up a piece of paper to your fridge or a front door. There are also some wonderful apps you can download, including one that's called Gratitude that can help you create your list.

As with any new practice that you start, you also want to consider how you can best remember to create and then add to your list each day. The Gratitude app and others like it, they have built in calendar alerts, and you can also consider create setting your own alarm or calendar alert. You can also consider having a daily time that you share with your loved ones or friends things for which you feel grateful. That could be at dinnertime, bed time, or while connecting virtually, and those moments can also give you valuable opportunities to express gratitude towards others, something that can boost your own emotional well-being and that of the person that you're expressing their gratitude towards.

Creating a gratitude list can be a simple, yet, really powerful way to add some positivity to your thinking each day. And I'll end by expressing some gratitude to you. Thank you so much for allowing me into your day today to share this anxiety buster with you.

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What to Know


COVID-19: Basics

Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, explains what COVID-19 is, how it spreads and who is at risk. 

This video reflects the latest information available.

Wondering how to protect yourself and your loved ones from getting COVID-19? Learn prevention methods from Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist.

What are the symptoms of COVID-19? Fever, sore throat, shortness of breath? Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist at Montefiore, explains.

When and how should you seek medical care? Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, explains care at home, when to go to a hospital and testing. 

This video reflects the latest information available.

Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, shares important steps to take if you are diagnosed with COVID-19, as well as information on research and clinical trials for potential treatments Montefiore-Einstein is conducting. 

This video reflects the latest information available.

Social Distancing

How can you stay safe in and around your home? Montefiore’s Infectious Disease Specialist and Epidemiologist Dr. Theresa Madaline explains how to get in and out of your building safely and how to practice safe social distancing if you must leave home.

Is it ok to be outside? Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, discusses going outside, how to exercise safely, and whether passing runners or dogs can transmit COVID-19.

How can essential workers stay safe? Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, explains how essential workers can protect themselves at their job and take public transport safely.

Can one person make an impact? Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, explains how social distancing works and how you can make an impact.

Protection

How should you wash your hands? Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, explains how to wash your hands and how often.

What’s the best way to keep your home safe? Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, shows how to keep your home protected and how to safely handle food and deliveries.

How do you get groceries safely? Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, discusses how to shop safely for groceries.

Family Care

What if a family member gets COVID-19? Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, explains what to do if someone in your home gets sick.

What if a parent gets COVID-19? Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, discusses what parents or single parents should do if they get sick.

Can you get reinfected with COVID-19? Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, explains what is currently known about COVID-19 immunity and the possibility of reinfection.

How do you care for an older family member who’s home alone? Montefiore’s Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, explains how to safely care for elderly family members during COVID-19.

Are there any extra precautions pregnant women should take regarding COVID-19? Montefiore's Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, shares ways expectant mothers can keep themselves and their unborn babies safe.

Physical Recovery

How long is a person with COVID-19 contagious? Montefiore's Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, shares the latest information on how to protect others.

Can I get re-infected with COVID-19? Montefiore's Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, shares the most current information about COVID-19 immunity and the possibility of re-infection.

What does it mean if my COVID-19 symptoms return, and what should I do? Montefiore's Dr. Theresa Madaline, Infectious Disease Specialist and Epidemiologist, explains what it means if symptoms return and what to do.

 

Mental Health and Coping


Mental Health Myths

Is it normal to think about COVID-19 all the time? Montefiore’s Chief Psychologist, Dr. Simon Rego, discusses why it's normal and whether to seek help.

Why am I always anxious? Do I have COVID-19? Will I lose my job? Montefiore’s Chief Psychologist, Dr. Simon Rego, explains how part of our brain works to keep us safe from something that could go wrong, and where and when to seek help for COVID-19 anxiety.

Why can’t I deal with my COVID-19 feelings on my own? Montefiore’s Chief Psychologist, Dr. Simon Rego, explains why it’s not weak to ask for help and why you might need assistance coping with COVID-19.

I’m supposed to be providing COVID-19 help, not asking for it. Montefiore’s Chief Psychologist, Dr. Simon Rego, discusses why healthcare workers should ask for and receive COVID-19 help.

Will people judge me for seeking help for my fears and anxieties about COVID-19? Montefiore’s Chief Psychologist, Dr. Simon Rego, explains ways to overcome concerns about being judged, and why seeking support to cope during this time is perfectly fine and necessary.

I'm just too busy with family and work. How can I find time for my COVID-19 feelings? Montefiore’s Chief Psychologist, Dr. Simon Rego, explains why finding time is important for our self-care, and recommends small things we can do to talk about our COVID-19 feelings that can fit into a busy schedule.

How can a therapist help me cope with COVID-19? Montefiore’s Chief Psychologist, Dr. Simon Rego, explains the tools a therapist can provide to help you handle COVID-19, what happens in a session and what to talk about.

I’ve had therapy, and I’m not sure how it can help with COVID-19? Montefiore’s Chief Psychologist, Dr. Simon Rego, explains what COVID-19 treatment looks like and which approach might work best. 

COVID-19 and Relationships

How can I best stay home with a partner? Montefiore’s Chief Psychologist, Dr. Simon Rego, discusses ways to work through the challenges of staying home with another person, as well as things to work on together.

How can I best stay home alone? Montefiore’s Chief Psychologist, Dr. Simon Rego, shares tools and techniques to help single people stay home, which can help with social isolation.

How do I juggle work, life and COVID-19? Montefiore’s Chief Psychologist, Dr. Simon Rego, discusses ways to maintain focus and a healthy work-life balance during the COVID-19 pandemic.

COVID-19 and Managing Feelings

How do I manage my feelings of anger toward COVID-19? Montefiore’s Chief Psychologist, Dr. Simon Rego, discusses why it's normal to have strong feelings about COVID-19, how to recognize triggers and things we can do to manage anger.

How do I deal with feeling lonely in isolation? Montefiore’s Chief Psychologist, Dr. Simon Rego, discusses managing feelings of isolation during COVID-19, and how to seek help.

How do I deal with my anxiety about finances affected by COVID-19? Montefiore’s Chief Psychologist, Dr. Simon Rego, explains how to manage financial fears during the crisis.

How can I manage addictive behaviors during COVID-19? Montefiore’s Chief Psychologist, Dr. Simon Rego, explains how to avoid negative coping methods during the crisis.

How do I deal with the human toll from COVID-19 and the impact on life as we know it? Montefiore’s Chief Psychologist, Dr. Simon Rego, explains how to cope with the loss of normalcy and changes in our lives as a result of the crisis.

Anxiety Busters

Taking a deep breath can help reduce anxiety. Montefiore’s Supervising Psychologist and Assistant Director of the Trauma-Informed Care Program, Dr. Paul Bulman, demonstrates ways to breathe better when feeling anxious about COVID-19.

Balancing negative thinking with positivity can help reduce anxiety about COVID-19. Montefiore’s Supervising Psychologist and Assistant Director of the Trauma-Informed Care Program, Dr. Paul Bulman, shows how making a gratitude list can spark positive thinking.

Focusing on the moment can help reduce COVID-19 anxiety. Montefiore’s Supervising Psychologist and Assistant Director of the Trauma-Informed Care Program, Dr. Paul Bulman, shares techniques for staying present during this difficult time.

Negative thoughts can create more anxiety. Montefiore’s Supervising Psychologist and Assistant Director of the Trauma-Informed Care Program, Dr. Paul Bulman, provides techniques to combat negative thinking during the COVID-19 crisis, including knowing the triggers and the 3 questions to ask.

Getting a good night's sleep can help combat anxiety caused by the COVID-19 crisis. Montefiore’s Supervising Psychologist and Assistant Director of the Trauma-Informed Care Program, Dr. Paul Bulman, provides techniques for sleeping better during the pandemic.

Keeping your body active is a great way to relieve anxiety and can boost your immune system. Montefiore’s Supervising Psychologist and Assistant Director of the Trauma-Informed Care Program, Dr. Paul Bulman, provides ways to work in regular exercise during the COVID-19 pandemic for physical and mental health.

Essential Workers and COVID-19

Montefiore’s Supervising Psychologist and Director of the Trauma-Informed Care Program, Dr. Dana Crawford, explains how essential workers and their families can handle concerns arising from COVID-19 work.

Montefiore’s Supervising Psychologist and Director of the Trauma-Informed Care Program, Dr. Dana Crawford, explains how the family and close friends of essential workers can navigate concerns arising from their loved ones’ COVID-19 work.

As an essential worker, how can I best handle conversations about COVID-19 with my loved ones? Montefiore’s Supervising Psychologist and Director of the Trauma-Informed Care Program, Dr. Dana Crawford gives essential workers tips on how to have conversations about COVID-19 with loved ones.

If my loved one is an essential worker, how can I best handle sharing my concerns about COVID-19? Montefiore’s Supervising Psychologist and Director of the Trauma-Informed Care Program, Dr. Dana Crawford offers advice on how to communicate about COVID-19 with loved ones who are essential workers.

Surviving COVID-19

What's it like to survive COVID-19? Montefiore’s Dr. Miguelina Germán, Psychologist and Director of Pediatric Behavioral Health Services, shares her personal experience with COVID-19. She talks about quarantining with her family in a two-bedroom apartment, coping with her fiancé contracting COVID-19, asking friends for help and emotionally working through her diagnosis. She also offers advice based on what she learned during this experience.

What happens after recovering from COVID-19? Montefiore’s Dr. Miguelina Germán, Psychologist and Director of Pediatric Behavioral Health Services, shares her personal experience after recovering from COVID-19, and what she learned about symptoms coming back and the importance of self-care after recovery.

Who to tell about your positive COVID-19 diagnosis and when? Montefiore’s Dr. Miguelina Germán, Psychologist and Director of Pediatric Behavioral Health Services, discusses life living with COVID-19, how she decided which family and friends to contact and when was the right time to tell them about her positive diagnosis.

Parenting During COVID-19

How can parents talk about what's happening as a result of COVID-19 with kids of all ages? Montefiore's Chief of Child and Adolescent Psychology, Dr. Sandra Pimentel, discusses how to help kids understand COVID-19 using techniques to encourage talking about their feelings resulting from the life changes and uncertainty they're experiencing because of the pandemic, and how parents can model coping methods to help kids make more sense of their world.

How can I help a teenager cope with the life changes and risks caused by COVID-19? Montefiore's Chief of Child and Adolescent Psychology, Dr. Sandra Pimentel, discusses ways to help teens cope with uncertainty and loss due to COVID-19, as well as taking the risks of contracting or spreading the virus seriously.

How can parents manage both their stress and the stress inflicted on their families by COVID-19? Montefiore's Chief of Child and Adolescent Psychology, Dr. Sandra Pimentel, shares techniques to help cope and manage stress in these unprecedented times.

What are red flags I should look for to know if my child needs help? Dr. Sandra Pimentel, Montefiore’s Chief Child and Adolescent Psychologist, shares advice for parents of children struggling during COVID-19 and explains what therapy looks like for children, including virtual health options.

Trusted Information Resources

Centers for Disease Control and Prevention

The leading national public health institute of the United States
 

NY.gov

For the latest COVID-19 guidelines and information from New York State 

World Health Organization

UN agency responsible for international public health