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It's been a quite a week and an extraordinary year. If you're feeling anxious, know you're not alone. We asked the experts to share practical tips for how to cope in these difficult times.

This year has put all of us through the emotional wringer. And if youre struggling to cope with it all, well, youre not alone.

A report released in October by the American Psychological Association revealed nearly one in five adults (19 percent) believe their mental health is worse than this time last year. Unfortunately, that percentage may only increase in the coming months as the pandemic continues to worsen in Colorado and across the country.

Were forecasting a rough mental health winter for a lot of people, says Justin Ross, clinical psychologist at the UCHealth Integrative Medicine Center in Central Park. The good news: There are simple steps we can take to make 2020 (and beyond) feel a bit more bearable. We asked Ross and two other local mental health experts how Coloradans can best cope.

If you or someone you know is in immediate crisis, call Colorado Crisis Services at 1-844-493-8255, or text TALK to 38255.

Feel your feelings. Then, track them. First things first: Give yourself permission to feel crappy right now. What were feeling is completely normal and 100 percent human, explains Ross. Were supposed to be anxious and upset and scared and sad when our lives are disrupted on such a high magnitude. Its also important to label what youre feeling, he adds, as doing so can lessen the intensity of your emotions and provide the space you need to actually deal with them. Saying something as simple as Im noticing Im feeling anxious is a good place to start.

From there, pay close attention to your daily thoughts and actionsa process Ross describes as tracking and for which there are appsto see if you can correlate behavioral habits with mood and thus make tweaks to your routine as needed. Its imperativeespecially as we enter a colder, darker season, that were paying really close attention to maintaining healthy thoughts and healthy daily behaviors, he says.

Accept what you cant control. A big reason for our collective anxiety right now is that many stressorsthe pandemic, the election, the recessionare out of our control. And while these circumstances are undoubtedly undesirable, saying things like This is so awful and I cant cope isnt going to help. In fact, that rhetoric will probably make you feel worse, says clinical psychologist Antonia Pieracci, PhD, co-founder of CBT Denver. Instead, try to accept the stressors that are out of your influence (like the fact that we dont know when the pandemic is going to end) and redirect your energy to things you can control (for example, goals you want to accomplish in the upcoming months). Doing so will help you feel empowered and like youve regained agency over your life.

Practice gratitude. Theres a lot of strong research that shows practicing gratitude can enhance your well-being, says Jenn Leiferman, PhD, director of the Rocky Mountain Prevention Research Center and a founder of the Population Mental Health and Wellbeing Program at the Colorado School of Public Health. This isnt about donning rose-colored glasses, but instead involves reflecting on whats going well in your world as a way to shift into a more positive mindset. Simple gratitude exercises, like listing three things youre grateful for everyday, can be really powerful, says Leiferman.

Find safe ways to connect. Social interaction is critical to our health. We need other people to function well, to survive, says Pieracci, referencing research that shows people who have active social lives live longer, are at less risk for dementia, and have better physical and mental health. Connectedness helps protect us during times of uncertainty, adds Leiferman, so its important to stay in regular touch with your community right now. If in-person get-togethers arent possible because of the pandemic, schedule weekly phone calls, commit to regular Zoom dates, or keep in touch the old-fashioned way by sending letters and photos in the mail. Even going for a walk and smiling at passersby can help, says Pieracci.

Try something new. Feeling despondent? Start a new hobby that engages your brain, suggests Pierraci. Doing something novel like learning a new language or practicing a new sport can help redirect your attention in a healthy way. It will also keep things feeling fresh and give you something to focus on in the months to come, adds Ross.

Meditate. Meditation, Ross explains, can help alleviate the physiological symptoms of anxiety, which include elevated heart rate, rapid breathing, and surges of adrenaline and cortisol. Meditation can also help reorient your thoughts, he adds. Dont know how to meditate? Learn with an app. Ross recommends Headspace, Calm, 10 Percent Happier, and Insight Timer (on which he is an instructor).

Limit doom scrolling. Its important to stay informed on whats going on in the world, but constantly consuming the news can increase feelings of hopelessness, says Pieracci. To strike a healthy balance, set both a time and a source limit for your social media consumption, suggests Ross. For example, commit to spending just five minutes every hour on social media and visit just two platforms during that time.

Get outside. Spending time in nature can be very therapeutic, and you dont need to drive anywhere to get your fix, says Leiferman. Go on a walk in your neighborhood, visit a local park, or simply sit in your backyard. While youre there, Leiferman suggests asking yourself: What are two things Im hearing right now? Two things Im seeing? Two things Im smelling?Turning your attention to your senses can help clear anxious thoughts and center your mind in the moment.

Exercise and practice basic self-care. Protect your well-being this winter by exercising, eating healthy, limiting alcohol consumption, and getting enough sleep, says Leiferman. Exercise, in particular, can have a powerful effectPieracci cites a 2019 study published in Depression and Anxiety that concluded exercising in any form for three hours a week may lower risk of depression. So if you find your mood dipping, sneak in some movement. It neednt be a full-blown workout; small bursts of activity, like jogging up and down your stairs a couple times, walking your dog an extra mile, or having a dance party in your kitchen, can make a difference.

Weve all been a little (or a lot) on edge this year. But if your mental health has tanked to the point where its interfering with relationships or your ability to perform your job or complete school work, seek professional help, advises Pieracci. You should also talk to someone if you feel like youre suffering so much internally that youre barely able to hold things together, she adds. Yet another sign you should connect with a pro is if your mental health has notably nosedived and you just cant seem to get back to normal, says Ross.

Not sure where to turn? Consider Energize Colorado, an organization that contracts with therapists (including Pieracci) to offer free and low-cost therapy sessions to people who would not otherwise be able to afford such services right now. Their website also contains links to mental health support groups, a directory of Colorado-based mental health professionals, educational resources, and more. The Happiness Trap is another online resource with free mental health videos and resources, says Pieracci. And the Colorado School of Public Healths Population Mental Health and Wellbeing website, recommended by Leiferman, contains educational content and links to community resources.

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