Mental Health during Covid19
In what ways is the current moment -- between the pandemic and the stay-at-home orders -- more exacting on mental health?
These days, the feeling of uncertainty is weighing on us all. People are understandably feeling anxious, worried, and concerned about the coronavirus. Fear for our health and the health of our loved ones, neighbors, and fellow humans around the world is justified. Additionally, the stress experienced as a result of unemployment, loss of social supports, and an extended stay at home is challenging our mental wellbeing.
Anxiety is normal right now, but when it starts disrupting your ability to manage daily life or sleep, you need to learn new strategies to take care of yourself.
What are some common reactions to this stress?
Common physiological responses to stress may include tense muscles, clenched jaw, difficulty sleeping, upset stomach, low energy, and feeling “foggy”. Behavioral responses to stress may include compulsively watching the news, blaming others, increased dependence on alcohol or other substances, spreading conspiracy theories, and ignoring public health recommendations. Cognitive responses to stress may include difficulty sustaining focus, forgetfulness. Emotional responses may include sadness, crying, irritability, anger, frustration, and fear. All of these responses are normal so long as they don’t take over or limit your ability to function overall.
Healthy functioning is not the absence of stress. Healthy functioning is the ability to recognize signs of stress and the ability to behave in ways that help us feel better. This may include reducing media exposure, expressing (not suppressing) emotions (it’s okay to cry!), and staying active (hobbies like cooking, gardening, and exercise, etc.)
Symptoms to watch for include feelings of hopelessness, intense emotions that are hard to manage, impaired daily function, anxiety that leaves you feeling out of control or hypervigilant. If you experience these symptoms, contact your healthcare provider.
In your experience, do certain groups of people -- at-risk individuals, for example, or perhaps children -- react more strongly to the stress of the coronavirus?
People who already suffer from pre-existing medical conditions or have existing mental health issues like depression and anxiety are most vulnerable to additional stress during this time. It’s also important to note that people in unsafe and unhealthy living situations with reduced ability to remove themselves from harm are also more at-risk at this time. These may include victims of violence in the household, people who depend on social services that may have been interrupted, and those in the LGBTQ+ community who are in non-affirming environments. Please refer to the resources below for hotline information.
What are your tips for coping with the stress of the coronavirus? What does "self-care" mean to you as a mental health professional?
Self-care is the effort we make to know and support ourselves and then living that awareness out in the world. Self-care includes doing the work of healing from unprocessed traumas or grief so that you are not stuck living in your past and learning how to establish and maintain appropriate boundaries in order to have healthy, functional relationships.
However, during this pandemic it is important to recognize that self-care begins with ensuring that your basic needs are met: eating well, getting enough sleep, and spending time outside to the extent that it’s safe and possible. We are so fortunate here in Maine to be able to be outside while respecting six-foot distancing.
To reduce your stress levels, one of the most important things you can do is to calm your nervous system. Focusing on your breath helps. The following tool is one I use often with patients.
Sit in a comfortable position. Relax your eyes close and rest your hands on your legs or in whatever way feels comfortable to you. Slowly begin taking a deep breath in, pushing your lower abdomen out with air, bringing oxygen to the bottom of your lungs. As you breathe in, notice your belly expanding. On your exhale, release your breath slowly (for a few counts longer than your inhale). Breathe in and breath out slowly, for 6-10 mindful breaths, allowing your body to relax and your mind to become calm. And finally, when you’re ready, come back to the room and notice how you feel. If you feel better, practice this as throughout your day and before bed.
More generally, when coping with stress from the coronavirus, seek support by reaching out to friends or healthcare provider and stay up-to-date on managing any medications with medical providers.
Maine has started lifting some restrictions on stay-at-home orders. The CDC also says that coming out of quarantine will come with its own mix of emotions. What do you recommend for people dealing with the fear, guilt, or anger associated with restrictions being lifted?
The truth, exposed by the coronavirus, is that our lives are always changing and that massive changes can occur within moments, let alone days and weeks. This is a time of accelerated change on a mass scale and the opportunity to do things better.
Humans are resilient and we are capable of adapting to adversity. Building resilience is like strengthening a muscle; it requires time and dedication. Developing resilience is a process of strengthening connection, learning to cope with stress, adjusting your thought process, fostering physical wellness. As we open up and come out of quarantine, we are going to need to care for the vulnerabilities in our communities and the people who have suffered tremendously during this time. Try to be compassionate and remember the way you’ve dealt with the last several weeks isn’t necessarily how your partner, children, neighbors, or strangers have dealt with it. It is okay to feel fear, guilt, and anger. It is not okay to take those feelings out on other people.