April 1, 2020
We know you are likely inundated with emails regarding the current national concern of the COVID-19 pandemic. We are seeing a significant increase in the need for support and assistance during this unusual time. We are all being faced with daily decisions and challenges to manage our rapidly changing lives. Our team of professional mental health counselors at Coherence Associates, is still here to help and support you, your families, and the community.
We are abiding by the Center for Disease Control recommendations and the
County of San Diego, to continue our counseling services through a
confidential HIPPA compliant platform. So, for now there will be no in-person
office sessions. Fortunately, we already have our Telehealth Services in
place. In order to support and accommodate our clients, along with anyone
else who is in need of counseling, we are fully operational with Telehealth.
Just call us @ 760-942-8663 or email-
While we prefer to see our clients in the office, face-to-face, we are
experienced at making your Telehealth sessions valuable, personal and of
course confidential. Research from around the world suggests that Telehealth
Counseling can be just as effective as in-person sessions. Yes, we can even
do EMDR Therapy and other modalities in this forum. We are also offering
shortened check-in sessions for ongoing support and flexible hours to
accommodate home-life schedules.
We believe staying connected is more important than ever. Even if you think
the problems or stressors of ‘yesterday’, don’t seem relevant today, there
remains a need to navigate through all of this together in a supportive
relationship. Your counselor can help you find resourceful ways to navigate
your family’s needs that encourages healthy communication and find some
‘fun’ in the chaos. Additionally, anxiety and depression can be even more
difficult during increased times of traumatic stress. There are evidence-based
strategies to reduce the negative impact of stress, which your counselor can
show you. Please don’t wait, or stay alone in this, we are here to help.
QUICK TIPS FOR COPING
DEVELOP A “ONE DAY AT A TIME” MINDSET
Maintain your usual sleep schedule!!!
Home schooling – have a daytime schedule that is like school time.
Limit media coverage to small intervals of time to get the latest update. Then turn it off!
Exercise...you can’t get to the gym, so just do something-anything a home; stretch with your favorite music, lift weights or do floor exercises even for 15-20 minutes. There are plenty of YouTube exercise videos, yoga. Let the kids each lead an exercise class of their choice.
Crank up the music!
When you start to ‘worry’ about the future, remind yourself we are all in this together and we will find solutions to recovery and rebuilding.
Come back to the present moment.
Watch the sunset and exhale!
Watch a movie, read a book, do a home project you’ve said you were too busy for.
CONNECT with those you care about. Call, text, email, skype, facetime. There are so many ways to say, “Hi, how are you doing?”
Settle your mind & heart with focused meditations – There are many options for guided meditations and heart rate variability training. (APPS we like: InnerBalance by HeartMath.com, Calm, Headspace)
Look for the gentle and positive moments in your day and in your
relationships. Find a sense of gratitude in the storm.
Take care of yourselves and each other as we all move through this together!
We are here for you!
From our hearts to yours,
Dr. Sara Gilman & the Coherence Associates Team.