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 III

From the Rice Museum near Portland, OR

This instillation on caring for our well-being during the pandemic focuses on curiosity and connectivity!

Stay curious

Since everyone is in this together, many places that would have required in-person attendance are now providing virtual resources. Take advantage of this free opportunity to enjoy sights and sounds that would have cost money to enjoy before!

-          Take a virtual tour of an art museum. Many museums, including Chicago's own Art Institute, are allowing for virtual tours of exhibits. https://www.travelandleisure.com/attractions/museums-galleries/museums-with-virtual-tours

-          Watch a professional performance. Since live performances are not possible, watch a Broadway show or popular artist streamed right through your computer! https://www.vulture.com/2020/03/all-musicians-streaming-live-concerts.html

-          Read a new book. Here is a list of some great books you can download to an e-reader https://www.amazon.com/Best-Sellers-Kindle-Store-eBooks/zgbs/digital-text/154606011

-          Try a new recipe. There is no better time to try out some new meals than when you have plenty of time at home! Here are some simple ingredient recipes that don’t take too much time and have household ingredients. https://ifoodreal.com/clean-eating-recipes-dinners/

-          Watch a new series, movie, or documentary. Most of us have some type of streaming services (e.g., Netflix, Amazon Prime, Hulu, etc.) and if we don’t, we have a friend or family member’s login information J. There are even some new movies in theatres that are currently streaming on these services. Plus, there is a wide array of new series and documentaries to watch. Here is a list of some recommended series: https://www.digitaltrends.com/movies/best-shows-on-netflix/.

Stay connected

Human beings are not meant to exist in isolation. Studies from solitary confinement in prisons demonstrate the damage that social isolation has on our emotional health. The good news is that we can still stay connected even if we can’t be physically with others.

-          Video conferencing platforms, such as Zoom, WebEx, and Microsoft Groups offer free accounts and allow you to talk with multiple people at once. Set up a family Zoom call and see everyone’s face at once! https://zoom.us/

-          Schedule individual FaceTime or Skype dates with friends and loved ones. Have a meal together, watch a show together, do a workout together, or just chat. This can be a way to connect and still feel like you are engaged with others.

-          Start a book club. Perhaps you have a text thread with a group that you don’t get to spend a whole lot of time with anymore. Pick a book, read it, and discuss all together!

-          Write a letter. Snail mail might be making a comeback! Take time to write a personal note and send it to a family members (perhaps one who is less technologically inclined).

-          Join or start a group meditation or group prayer. Many congregations are streaming services and engaging in prayer virtually – if a place of worship is important to you, join!

-          Start or join a virtual dance party. There are DJs hosting sets, where multiple people are tuning in and having a living room dance party at night – this is also a chance to get active! https://www.billboard.com/articles/news/9340211/dj-d-nices-virtual-social-distancing-dance-party-drew-vips-like-michelle-obama-missy-elliott-more