5 Ways to Set Boundaries Amidst Coronavirus

Setting boundaries in our everyday life is crucial for building healthy relationships and maintaining a healthy life. We build these boundaries to create a healthy sense of personal space. They help distinguish the needs, desires, and preferences of a specific person. This need for boundaries can especially extend to times of crisis, like with COVID-19 (coronavirus). As we continue to be bombarded with the news and the media, and we receive unwelcomed or unsolicited advice from peers and relatives alike, it seems like we can’t escape from it. So that’s where it’s up to us to establish some boundaries to maintain our own sanity when normalcy and stability seem so unattainable.

As someone who’s sheltering at home just as a majority of us are, I keep my eyes and ears open for advice and guidance for coping with everything coronavirus is throwing at me. And I do my best to share that here with you! While we’re all staying at home and doing our part to flatten the coronavirus curve, may I remind you that it’s totally normal to be feeling some type of way because of all this virus talk. You may be feeling stressed, anxious, lonely, or even depressed because of the change and uncertainty of the times we’re currently living in, and trust me you’re not alone. That being said, it’s really important for you (and me!) to take the time to take care of ourselves, our mind and body, focus on our own health by naming your limits.

I stumbled upon a post on Instagram (@evolveandbloom) that highlighted great ways to set boundaries amid coronavirus.

“I don’t want to hear more information about the virus right now.”

It is easy to get completely overwhelmed by the information (and even misinformation) that is constantly and consistently being thrown in our faces, whether it be the news, social media, or from our friends and family. Take some time out of your day to log off and tune out. A break from the media can do wonders for your sanity.

“I need some time to be alone.”

Allow yourself to focus on you. Take a break from communication, take a break from others. While it’s a good idea to keep virtual contact with others while we socially distance ourselves, it’s also entirely alright to just plain distance yourself when you feel it’s necessary. Practice self-care to avoid getting overwhelmed and stressed.

“I’m staying home. I’m focusing on my own health and am thinking of the health of others.”

STAY AT HOME! Please all, stay at home. This shouldn’t be a matter up for discussion, but if for whatever reason, you are dealing with people who are not adhering to state and federal standards of sheltering at home, you should establish this boundary specifically. Once you establish this, those around you should respect it and hopefully do the same.—I’m staying home because I am doing my part to stop the spread of the virus.

“I understand that you have your opinion, but I’m choosing to make my own on the matter.”

Everyone is entitled to their own opinion, that is a fact. And in controversially turbulent times as these, opinions are readily available… even if they’re not welcome. So for your own mental health, filter the opinions of others’ so you can eventually formulate your own.

“Thank you for your suggestions, but I’m going to make my own decisions during this time.”

As similar with opinions, suggestions are being hurled at us left and right. While some are great and welcomed, others are not. And to keep our mind, and body, at peace, it’s best to filter suggestions as well.

Psychologist Dana Gionta has said that “understanding what your limits are” is key to establishing and maintaining boundaries. Setting boundaries can be difficult. It’s a skill we can always work on especially now, and for the future, to care for our mental and physical wellbeing.

Remember that if you’re struggling with your mental health and wellbeing as coronavirus continues on, Insight Wellness Center remains available for service. Please call us a (925) 216-3510 or visit our website to book a telehealth appointment.


@evolveandbloom on Instagram – 26 March 2020.

Tartakovsky, M. (2018, October 8). 10 Way to Build and Preserve Better Boundaries. Retrieved from https://psychcentral.com/lib/10-way-to-build-and-preserve-better-boundaries/

Lauren Tortolero, MSc
Psychotherapy Intern

Sleep and Mental Health

Understanding anxiety in adults and teens: how insight wellness center can help

Anxiety is a normal and healthy human emotion that we all experience from time to time. However, when anxiety becomes excessive, irrational, and persistent, it can interfere with daily activities, relationships, and overall quality of life. Anxiety disorders are among the most common mental health conditions affecting people of all ages, genders, and backgrounds. According to the National Institute of Mental Health, approximately 31% of adults in the United States will experience an anxiety disorder at some point in their lives. Adolescents and teenagers are also at risk, with an estimated 31.9% of youth experiencing an anxiety disorder before the age of 18.

Living with anxiety can be overwhelming and exhausting, but it is important to know that help is available. Insight Wellness Center offers anxiety support groups specifically designed for adults and teens to provide a safe and supportive environment where individuals can learn coping skills, gain insights, and find solace in sharing their experiences with others who understand.

Is Group Therapy Good for Anxiety?
Group therapy has been shown to be an effective treatment for anxiety and other mental health conditions. In a group setting, participants have the opportunity to learn from one another, practice social skills, and receive feedback and support from their peers. Group therapy also offers a sense of community and belonging, which can be particularly helpful for those struggling with feelings of isolation and loneliness.

Insight Wellness Center’s anxiety support groups are facilitated by Kaitlyn Pack, a Cognitive Behaviorist, Consciousness Coach, and Change Facilitator. Kaitlyn is dedicated to helping groups and individuals navigate transitional spaces and expand self-awareness. She is skilled at recognizing the subtle energies and thought patterns that keep people stagnant and works with therapists to provide clients with additional support on their journey to building the lifestyle they desire.

Kaitlyn is committed to helping individuals and groups navigate transitional spaces by assisting in the expansion of self-awareness. Kaitlyn has the expertise to recognize the subtle energies and thought patterns that keep individuals stagnant, and she works closely with therapists to provide clients with additional support on their journey to building the lifestyle they desire.

How Do People Get Rid of Social Anxiety?
Social anxiety, also known as social phobia, is a type of anxiety disorder characterized by a fear of social situations and performance situations. While there is no one-size-fits-all solution to social anxiety, several strategies have been found to be helpful, including:

Cognitive-behavioral therapy (CBT) – a type of therapy that helps individuals identify and change negative thought patterns and behaviors that contribute to anxiety.

Medication – certain medications, such as selective serotonin reuptake inhibitors (SSRIs), can be effective in reducing anxiety symptoms.
Lifestyle changes – practicing stress-reducing techniques, such as meditation and exercise, can help alleviate anxiety symptoms.

Insight Wellness Center’s anxiety support groups offer a holistic approach to managing social anxiety, providing a safe space to practice coping skills, receive feedback and support, and learn from others who share similar experiences.

What is the Root Cause of Social Anxiety?
Social anxiety can be caused by a combination of genetic, environmental, and psychological factors. Some possible contributing factors include:
Genetics – research suggests that there may be a genetic component to social anxiety, with the condition running in families.

Environmental factors – traumatic experiences, such as bullying or rejection, can contribute to the development of social anxiety.

Psychological factors – low self-esteem, negative self-talk, and perfectionism are common factors that can contribute to social anxiety.

Insight Wellness Center’s anxiety support groups (adult and teen) offer a non-judgmental space where individuals can explore the root causes of their anxiety, gain insight into their thought patterns, and learn strategies to manage and overcome their symptoms.

In conclusion, anxiety is a common and often debilitating condition that affects both adults and teens. Fortunately, there are many ways to manage and overcome anxiety, including therapy and support groups. Insight Wellness Center offers a range of resources for individuals struggling with anxiety, including group therapy sessions led by experienced facilitators such as Kaitlyn Pack. By joining a support group, individuals can connect with others who share similar experiences and learn coping strategies from both their peers and trained professionals. Remember, it’s important to seek help and support when dealing with anxiety, and the resources available at Insight Wellness Center can make a significant difference in managing this condition and improving overall well-being.

You can find all the support groups that Insight Wellness Center has to offer here. Don’t hesitate to reach out.

Katerina Rozakis, PhD, LCSW, BCIM
Insight Wellness Center