The novel coronavirus set in motion a global pandemic that the world is still attempting to understand, treat, and grapple with.
Managing Anxiety and Fear
As governments, corporations, and individuals work to contain the spread of the virus, it’s natural to experience stress or fear related to your health, your family, your job, and the economy. Although no one knows exactly what the next weeks or months will hold, many strategies can successfully address the anxieties that emerge during this time. These include physical steps, such as prioritizing sleep and staying active, and emotional support such as challenging unhealthy thoughts and calling family and friends.
As the pandemic continues to spread, anxiety does as well. Keeping calm is key to both mental health and immune function. Establishing a daily routine, checking the news during designated times, practicing meditation , and reaching out to loved ones are some of the tips that help keep anxiety in check.
Recognize the symptoms of stress —such as difficulty concentrating, irritability or sadness, and sleep problems—to know when and how to respond. Control what you can, such as following federal guidelines, but then try to release the concerns that you cannot control. Additionally, limit news consumption and practice self-care.
It's common for a job loss to feed anxiety and depression due to financial stress and the sense of control that's stripped away. Allowing yourself to grieve the loss and discuss feelings of anxiety with a loved one or mental health professional early on is key to preventing more severe symptoms of depression from setting in.
Parenting and Family Help
COVID-19 and the social distancing measures that followed have completely upended daily routines and family dynamics. Specific strategies can help you navigate the new normal, from soothing your children to keeping your pet safe.
Children may feel confused, angry, or restless during the outbreak. Here’s how to navigate their feelings and yours when everyone is under one roof: Validate difficult feelings, process emotions through play, and embrace structure and routine.
One strategy is to lean on your community. Assemble a group of parents who can each contribute one remote lesson, such as an English class or cooking demonstration. In addition to keeping kids engaged and social, this joint effort affords off-duty parents time to work, run errands, and keep up with household responsibilities.
Carve out specific times and places for everyone to do their work. After everyone is finished for the day, try to appreciate the old-fashioned family time everyone can spend together, such as watching one TV show or movie.
How a Crisis Can Create New Possibilities for Healing
Within any challenge, there are opportunities. There is no question the COVID-19 pandemic has generally raised anxiety levels the world over, but for substantial subsets of those with chronic mental health conditions, the coronavirus crisis has provided opportunities for a radical shift of mindset or perspective that has eased the burden of disorder or ameliorated it altogether.
For many, having to meet day-to-day survival demands of the epidemic—ensuring a healthy food supply, maintaining sanitary routines, staying up-to-date on health-related information—has relieved painful self-focus or provided distraction from insecurities and obsessive thoughts to give the mind a healing rest.
For nearly everyone, a world suddenly turned upside down forces the need for rapid problem-solving and the forging of new relationships, life patterns, and perspectives on ways of doing nearly everything.
The disruption of the coronavirus crisis can serve as a stimulus for growth, summoning people to marshall personal resources that can work on their behalf long into the future. Responding to the crisis as a challenge to be mastered can lead to the enhancement of capabilities and confidence that psychologists observe as post-traumatic growth .
Remote Therapy: Moving to Phone and Video Sessions
Therapy sessions are typically conducted face to face, but the COVID-19 outbreak is pushing therapists and clients to adapt. To keep therapy going strong, many are turning to video-chat apps or phone calls. Even remote conversations can produce effective treatment, but if this is the first time planning an online session, there are some details worth considering.
There are steps you can take to prepare for your sessions . These include testing out the app or software you’ll be using, making sure you have enough privacy during your session, and limiting distractions by closing other apps or websites. You’ll want to know your therapist’s contact information and preferred means of payment, too.
Your therapist may refer you to someone who can provide therapy remotely for as long as is needed. If not, many other therapists offer remote sessions. If you don’t want to see a new therapist, you can ask your therapist about books, online resources, and activities that can help until your next session.
Certain therapies seem to be just as effective when delivered over the phone. One study found that cognitive behavioral therapy was equally successful in treating depression when administered by phone or face-to-face, and fewer people discontinued therapy over time.
Explore More About Coronavirus Disease 2019
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