Mental Health in a time of pandemic; Part IV

The last in a series on dealing with the Covid19 isolation!

Stay Grounded

Pandemics are naturally anxiety-producing. This is something that is going to affect millions of people, and there is no clear message about the future and when things will get back to normal. However, there are some things to consider when thinking the worst and feeling overwhelmed by the circumstances.

-          Unplug from the 24/7 COVID-19 reporting. In order to stay grounded, it’s important to limit exposure to the constant news cycle that discusses this and only this. Be sure to stay on the lookout for important announcements, but check in with the news once a day rather than have it on constantly. This also includes searching for COVID-related stories, reading articles online, and getting caught up in social media.

-          While it feels like there is a lot out of our control, we do have control over our actions and how we view things. Choose to focus on what you CAN control. There is a lot of change and also uncertainty occurring right now, which is notoriously scary for us. There are likely a number of worried thoughts running through our minds about having to stay home, not having enough resources, getting sick, and things closing. Remember:

o   You greatly minimize your chance of getting sick if you keep physical distance from others, clean surfaces, and wash your hands thoroughly.

o   You have likely gone to the store or ordered things online in preparation, so you are able to use your items wisely and have everything you truly need for the next week or so.

o   While businesses and leisure activities are shut down, essential places, like grocery stores, hospitals, and pharmacies are open and provide necessary resources – you will be able to access them.

-          Psychologists know how anxiety-producing this time can be, so some have produced podcasts about ways to manage stress and anxiety during this time. Yale psychologist, Dr. Laurie Santos has a podcast, “The Happiness Lab,” where she has two COVID-19 specific podcasts about things we can do to decrease stress and anxiety. https://podcasts.apple.com/us/podcast/the-happiness-lab-with-dr-laurie-santos/id1474245040?fbclid=IwAR3qG8CC6H8CLLJrsHr4wgA8fYQGkLzR0IwmzEr_0HReDc1zXuYMzLBjGR0

-          Seek out professional resources, such as therapy for additional support. A lot of therapists are transitioning to telehealth services. If you have insurance, most likely, there is an in-network provider currently accepting new clients via telehealth (phone or video chat sessions). For those without insurance, there are also resources that are sliding scale, ranging from $20-$60 per session.

o   Open Path https://openpathcollective.org/client/

o   Clear water Counseling http://clearwatercounselingchicago.com/

o   Better Help https://www.betterhelp.com/

 

Mental Health in a time of pandemic: Part II

As a continuation of my last blog post on dealing with Covid19, here is the second part of the University of Illinois-Chicago's recommendations.

Stay Active

Another thing we know from research is that physical activity releases chemicals in your brain that improve your mood. Staying active can also help you feel healthy and accomplished, and it is another way to help bring structure to your day.

-          Schedule a time of day, a duration, and physical space for your workout that has a high likelihood of happening. For example, if you’re not a morning person, it wouldn’t be wise to go for a 6am 2-hour workout. Similarly, if you typically eat at 6pm, a 6:30 workout also wouldn’t be the best idea. Shoot for a time when you have a break in your schedule, a duration that fits your pre-COVID behaviors, and a space that is conducive to working out.

-          Try one of the dozens of free workout apps or websites! This is a link to 50 (five-zero) of the best free, at-home workout sites/videos/routines. There is every type of workout you could ask for, from yoga to high intensity interval training (HIIT), to Pilates.  https://makeyourbodywork.com/how-to-exercise-at-home/

-          Instead of viewing this as a time where you are unable to be as active as you would like (i.e., go to the gym, commute to work, take walks), use this as a time to explore fitness genres you may never have tried before. Perhaps you have always gravitated toward weightlifting – give kickboxing a try. Maybe you have been a core power person – see what a HIIT workout feels like. This could easily be turned into a specific goal on your daily to-do list.

-          GO OUTSIDE. Quarantined and/or sheltered in place does not mean you can’t still walk/run/bike outside (just maintain 6 feet of distance from your neighbors). People need fresh air, and nothing makes you want to be back at home more than a little Chicago weather fatigue. Luckily it’s not too cold at this point to enjoy being outside, so take a walk on your lunch break, walk the stairs of your local park, take an animal for an extra long walk, or take a nice jog outside.

My deepest condolences to those in Boston.

My heart is with you all.

May whatever is Out There hold you close and comfort you.