5 COVID Coping Skills I Learned From Binge Watching 30 Rock
There’s nothing like a worldwide pandemic to make you question why Netflix still insists on using the “Are you still watching?” prompt. It’s a Saturday night and I’m social distancing. Of course I’m still watching.
As I help my clients navigate the fine line between self-compassionate sitcom binges and avoidance via Tiger King, I’ve come to realize one simple truth:
It isn’t what you do, it’s what you make of it.
And so, without further delay, I shamelessly present my attempt to make meaning of a weekend spent on the couch…
5 COVID Coping Skills I Learned From Watching 30 Rock
If you haven’t watched the show:
You should.
It’s about Liz Lemon, the head writer of a sketch-comedy show who’s trying to “have it all.” That is-she’s trying to balance her work life with her personal life. She tries hard, but struggles. Hilarity ensues.
In case you haven’t watched it, I’m littering this post with quotes. You’re welcome.
Back to the subject at hand. 3 hours of 30 Rock had me wondering “What do people do to ‘Have it All?’” Do I have it all? Do I want it all? What is “it all?” (Pseudo-Fact: quarantines are ripe for existential thought spirals.)
“ Yes to love, yes to life, yes to staying in more!”
1. Be realistic with your Quarantine Goals.
Many of us plan to use this newfound time to accomplish goals we hadn’t previously prioritized:
Ridding our drawers of the many T-shirts we only wear to sleep
Learning to “wing” our eyeliner evenly in under an hour
Completing a daily exercise plan (and not just watching #fitspo videos on the couch in a onesie)
While I admire those who want it all (and now!), let’s get real: You’re not making Julia Child recipes out of canned beans and stale saltines. And that’s okay! You can still say “Yes to Life!” with a bit more self-compassion. If you’ve set realistic S.M.A.R.T. goals, Congrats! Be sure to focus on progress over perfection and use this worksheet to maintain your motivation. If your goals are unrealistic given our collective crisis, it might be time for a (loving) reality check.
“All of humankind has one thing in common: the sandwich. I believe that all anyone really wants in this life is to sit in peace and eat a sandwich.”
2. Mindfulness matters.
Amidst all the madness, it’s easy to feel overwhelmed. Seeing news and social media updates can often feel like a game of high-stakes minesweeper. And, much like said game, none of us really know what we’re doing. But while the outside world may feel out of control, you still have access to moments of calm and clarity. Focusing on and savoring your experience in the present moment helps ease anxiety and increase connection.
Try this Positive Psychology exercise: In any moment, slow down and notice the sights, sounds, scents, tastes, and sensations you experience. (What does this sandwich taste like? How does the texture feel as I bite into it?) By consciously choosing where to give your attention, you’ll train your brain to access peace and joy more regularly.
“And now I am heading home for a nooner—which is what I like to call having pancakes for lunch.”
3. There are no rules.
The mentally strong know that how we define self-care varies depending on the moment, mood, and most recently viewed Instagram post. Sometimes caring for yourself looks like burpees and other times it’s a breadbasket. Both are valid and both pair well with Beyonce. While there are no strict rules stating what self-care must look like, there are some general guidelines: hydrate, move, laugh, connect, and disconnect. Repeat as necessary.
“Rejection from society is what created the X-Men!”
4. Social distancing is more than an obligation, it’s an opportunity.
While you may be frustrated that you can’t see people you like, you also can’t see people you dread. By noticing which interactions energize you and which drain you, you’ll be able to emerge from quarantine with better boundaries, more fulfilling relationships, and a stronger sense of self. That’s more growth than Wolverine got from MGH.
“If I have learned anything from my Sims family: When a child doesn’t see his father enough he starts to jump up and down, then his mood level will drop until he pees himself.”
5. Tend to your family while honoring your needs.
If there were a prize for “Who handled quarantine best?” AGP Therapist Laura Goldstein would win by a landslide. She’s managed to co-parent her blended family under one roof, living with her husband, her ex, her husband’s ex, and three kids. All while continuing to support her clients. Don’t believe me? Check out the coverage on ABC News here.
While I may only have my fiancé and 13 lb dog to contend with, I can assure you that my “mood level” has ranged more than any Sims character. So here’s my advice: whether you’re living with family or connecting virtually, check on them. Sure, it’s frustrating to have the same conversation over and over again. But if you don’t pick up your phone, your mom will leave you a voicemail, send a text, and then call again within the hour. Save yourself (and her) the stress, by picking up the call. Bonus points if you initiate the call yourself.
The Takeaway:
Whatever your experience during this time, you’re not alone. Reaching out to a therapist can be a great form of support. As can binge watching your favorite TV show and then writing a blog post to rationalize it. If you’re ever in doubt, I invite you to draw on this last nugget of Liz Lemon wisdom:
“I pretty much just do whatever Oprah tells me to.
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