Neurocove Behavioral Health, LLC

 Specialists in psychological assessment, therapy, and counseling for 

anxiety, depression, and trauma throughout Florida. 

personal time man alone

6 Tips for Personal Time in Quarantine

 

Let’s face it. You’re probably getting less personal time than you used to. And the time you’re getting? It’s probably not the same.

The COVID-19 pandemic has resulted in significant and often dramatic changes in our day-to-day lives. As a result of the pandemic, and resulting social distancing guidelines issued by the CDC as well as some federal, state, and local governments, many people are spending significantly greater periods of time at home in the presence of others when you might otherwise go out and engage in hobbies or other enjoyable activities. This can predictably lead to decreases in mood, increases in irritability, especially when there is no specific end in sight.

 

There are lots of benefits to getting some personal time which are rarely discussed or realized. For one, it helps maintain empathy. It’s also been shown to help maintain or improve productivity and can give you time to reflect on your thoughts and emotions, which may lead to a better understanding of yourself. It also provides the opportunity for you to plan your path towards goals, dreams, and life more broadly. Finally, it gives us a chance to recharge.

 

Most people need alone time. Finding personal time can be difficult, particularly when we’re so strongly encouraged to stay at home and when going out poses so many potential risks. There are several strategies we might use to create alone time, even in the proximity of others.

1. Communicate Clearly

Communicating our needs can be difficult, particularly with friends and family. If we need alone time, inform those around you what your need is and why it is important to you. Using less clear language, such as “I’d really like to go out” is different than “I need some alone time right now”.

2. Practice Assertiveness

Sometimes, making our needs known to others can feel like we are demanding, or even aggressive. In fact, even the word “demand” usually has negative connotations. Give yourself permission to acknowledge and express your needs, and be mindful! Assertive communication is defined by mutual respect of both your right to establish boundaries and the rights of others.

3. Empathize and Compromise

If you feel you need some personal space, it’s possible you’re not the only one. It is also entirely possible that the options for personal space are limited. In discussing options for creating alone time with those closest to you, aim to strike a balance so all parties’ needs are met.

4. Get creative with Personal Time!

In particularly tight spaces, you may find the options for true alone time are limited. Out-of-the-box thinking can help! Rearranging furniture or creating barriers in rooms might help provide a sense of isolation. Alternatively, the use of headphones when watching television, music, or movies can also create a more personal experience and filter out the activities of others around you. You might even consider scheduling alone times so everyone can be on the same page!

 

5.  Stop guilt in its tracks.

Allow yourself to take personal time. Needing some alone time is very different than abandoning your children or being selfish. Everyone needs are different, and most experts would likely agree that time to ourselves is necessary.

6. Enjoy your private time

Engage in self-care, whatever that means for you. Whether it’s yoga, listening to music, or doing your nails. Use your time in a way consistent with your needs.

 

Feel like you need some help with boundaries or protecting time for yourself? Make an appointment or shoot us an email. We’re excited to discuss how we might help.

References

Kim, J., & De Dear, R. (2013). Workspace satisfaction: The privacy-communication trade-off in open-plan offices. Journal of Environmental Psychology36, 18-26.

Dr. Benson Munyan is a Clinical Psychologist licensed in both Florida and Arizona. He is an Assistant Professor of Psychology at the University of Central Florida's College of Medicine and the Director of Neurocove Behavioral Health, LLC. He specializes in the assessment and treatment of anxiety, depression, and trauma-related disorders. Dr. Munyan earned his Doctorate in Clinical Psychology from the University of Central Florida. He currently holds clinical privileges at both Neurocove Behavioral Health and the Orlando Veteran’s Affairs Healthcare System. He has also previously published clinical research and articles in peer-reviewed journals including PLoS One and Clinical Case Studies.
Benson Munyan, Ph.D.
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LICENSED CLINICAL PSYCHOLOGIST

ABOUT ME

My name is Nicholas James, Ph.D. I have experience working with individuals facing anxiety, depression, stress, trauma, insomnia, and caregiver strain. I focus on matching evidence-based therapies to the needs of my clients to meet their personal goals of recovery and growth.

OUR FIRST SESSION

I believe that change occurs through personal reflection, cultivating strengths and resources, and incorporating growth into everyday life. It is my goal that each session is collaborative and integrates needs, beliefs, and your background into a person-centered treatment plan.

MY APPROACH

I try to bring a genuine, humanistic atmosphere to every session. My therapeutic approach is centered in Cognitive Behavioral Therapy (CBT) and incorporates additional evidence-based practices to address unique needs that arise during therapy.

INTERVENTIONS

Trauma Focused

Exposure Response Prevention

Acceptance & Commitment (ACT)

Behavior Modification 

Humanistic

Motivational Interviewing Mindfulness-Based (MBCT)

Cognitive Processing (CPT)

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Benson Munyan Psychologist Orlando Florida

Benson Munyan, Ph.D.

LICENSED CLINICAL PSYCHOLOGIST

ABOUT ME

My name is Dr. Benson Munyan. I specialize in working with those experiencing symptoms of anxiety, depression, and trauma. If you are reading this, there’s a good chance you’re looking for something. Whatever the origin of your story, you are here. There is no time like the present to change our tomorrow.

OUR FIRST SESSION

From our very first session, skills are introduced, demonstrated, and assigned as practice assignments between meetings. I collaboratively set each session agenda with my clients, ensuring we have time for following up since the last session, troubleshooting any problems with skills or homework, and working on new problems or material.

MY APPROACH

Let’s be honest. Sometimes, life is hard. And sometimes, it downright sucks. There, I said it. I believe we should be able to use everyday language in therapy, and that participating in therapy as our most genuine selves empowers us to better understand the challenges we’re facing as well as potential solutions.

INTERVENTIONS

Cognitive Behavioral Therapy

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