As we face unprecedented changes and interruptions as a result of the novel coronavirus epidemic, it is important that we take care of ourselves mentally as well as physically.
Sudden changes to one’s usual routine or anticipated plans can be unsettling. For people with pre-existing mental health or substance misuse disorders, such changes can amplify symptoms and create even more anxiety. As we face unprecedented changes and interruptions as a result of the COVID-19 novel coronavirus epidemic, it is important that we take care of ourselves mentally as well as physically.
Here are some recommendations for healthy coping:
Limit exposure to the news and media.
Hyper-focusing on only one topic creates a false sense of gloom and doom. Set a time of the day when you will tune into updates and new information. Turn off the TV and listen to music instead. Watch an old movie or a comedy. Set your compass in the direction of positive events and news. What you seek, you will find!
Get educated.
Visit reputable websites such as the Centers for Disease Control and Prevention, Substance Abuse and Mental Health Services or your state health department to get the facts. This helps to avoid catastrophizing and prevents information overload.
Practice healthy habits.
You have heard it many times: Wash your hands. Do it often, avoid touching your face, avoid close contact with other people, drink fluids, and get adequate sleep and nutrition. Doing these things not only reduces the likelihood of infection, it gives one a sense of control. And remember to continue to take any prescribed medications as directed. Did we mention – wash your hands?!
Change your perspective.
Sometimes just changing the way you look at a situation helps you to cope better. Although there are many unknowns about COVID-19 and the impacts on our lives over the next few weeks, we can choose to see the positive in the situation. Take note of people helping others. Try to appreciate the “downtime” away from life as we know it and enjoy family, pets, and hobbies. See it as an opportunity to do something which you haven’t had time for in the past. Maintain hope for the future and believe that we will get through this.
Maintain social connections.
Even though we may find ourselves separated from family, friends, and co-workers, maintain social contact over the phone, internet or live social media. Isolation is good for preventing the spread of disease, but it’s not good for our mental health. Sharing thoughts and feelings, about the impacts of the current situation reduces loneliness and anxiety. Connection allows people to share coping strategies and resources and provides mutual support.
Refrain from using alcohol, tobacco or other drugs to manage emotions.
Using substances to alleviate feelings of fear, anxiety, depression or frustration is not a solution. This is particularly true for those who may already be dealing with a substance use disorder or addiction. Substances serve to numb the pain and provide temporary relief. Healthier choices include exercise, reading, mediation/prayer, music, and engaging in hobbies.
Make a difference.
Find out who in your community needs help during this trying time. Are there senior citizens in your neighborhood who might live alone and become isolated? Research has shown that generosity and gratitude are closely connected with strong mental health. Give them a phone call. Send a greeting card or a note. Ask if you can pick up groceries or medications. Find out how your school district is helping families in need and get involved.
Ask for help.
If you’re feeling overwhelmed and you find yourself struggling to cope, reach out for help. Call a loved one, a friend or the SAMHSA Disaster Distress Hotline: 1-800-985-5990. You can also text TalkWithUs or crisistext for support at your fingertips.
