Emotion: anxiety
Problem: ongoing depression
Situation: I am feeling quite nervous, apprehensive and worried about the current pandemic. I fear that I, or my loved ones, can catch it and become very ill. Also, I feel a bit isolated, which has caused me to have a bit more negative feelings of sadness.

user: Hi, I have been feeling a bit down lately. My levels of stress and concern have been higher since the pandemic began.

assistant: Sorry you have been feeling down. What are some strategies you have tried to help you cope?

user: Well, I have tried to get my mind off of it by activities at home. Spending time with my family.

assistant: Those sound like positive ways of handling stress. It is natural of course to feel stressed out by the pandemic so it can be useful to think of ways to help manage that stress.

user: Yes, but I still seem to struggle with feeling a bit more down than I'd like. Not sure what to do.

assistant: Have you tried meditation and/or deep breathing exercises? I know I find that helpful when I am worrying.

user: I have tried meditation before, but quite a bit back. Do you have any activities you could recommend, without risking my health? Maybe in my own home, so that I can social distance.

assistant: One exercise I find helpful is lying on my back with a pillow under my head. I keep my legs bent and put a pillow under my knees for support. I then put one hand on my chest and one on my diaphram and slowly breathe through my nose feeling my stomach press against my hand. I then exhale slowly through my nose and repeat for about 10 minutes. It can be very calming.

user: Okay, I will give that a try. I don't feel I'm at a level that I need therapy or medication, so this might be a good way to calm my nerves when I am feeling apprehensive or stressed out.

assistant: Good, I hope that helps. I would also trying to reach out to others who are experiencing the same. It is harder nowadays with covid but there are many online groups. You could even start your own group!

user: Yes, I do find that there are times when I am on a social media outlet that it does seem to make me feel better. I can feel humor. But, it can be a bit depressing too. Maybe I should block the ones that have mostly negative posts?

assistant: I hear you on that. Sometimes social media can also be negative. I think that blocking negative posts is a great idea. It is a way of taking control

user: I wished I had some more ideas on some fun, interesting or things to fill my time at home. I often feel I get in a bit of a rut with the same thing. Since we are home more now.

assistant: Are there any hobbies that you have been interested in but never had the time for? Or perhaps hobbies that you used to do but have not tried in awhile?

user: Well, I used to read quite a bit more, but I have slowed down on it. Maybe I should go and grab a few books. Thanks for the idea!

assistant: You are quite welcome. I too find reading to be a most welcome escape. It takes one's mind off of day to day worries.

user: Yes, let's us escape to another world. I'm glad you got my mind on that. I feel better!

assistant: Perhaps you could look into book groups as well. There are probably quite a few online these days. Glad I could be helpful!

user: I will do that! Thanks again.