Take Charge of Your Health - Coping with COVID-19
Sometimes the most productive thing you can do is relax.
-Mark Black
Although every individual reacts differently to stressful situations, there is no doubt that most of us are feeling very unsettled about the health and the economic challenges posed by COVID-19. School closures, the cancellation of weddings, vacations and travel, working from home while trying to care for children, job layoffs, the plunging stock market-- all these changes have significant impact on our daily lives. When our lives are unpredictable and stressful, it is not uncommon to feel fearful, frustrated, out of control, nervous, lonely, depressed, anxious or angry. (Not to mention the physical symptoms of increased heart rate, trouble sleeping, headaches, shortness of breath, fatigue, and stomach pain). “On a mass level, we are in an anxiety phase right now,” said Dr. Edward Silberman, a psychiatrist at Tufts Medical Center.
The good news is that there are many ways to help manage your stress and anxiety.
First of all, focus on the facts. The pandemic is getting enormous coverage from credible and not so credible sources. Be sure to select media sources you trust. And even then, it is upsetting to watch the coverage all day long so be sure to take breaks from the news. For most people, the more they think about or focus on COVID-19, the more their perception of threat increases. Watching or reading the news for 30 minutes in the morning and at night to stay on top of the major announcements should be sufficient.
Secondly, instead of imaging the "what if..." scenarios, try to focus on the things in your life you do have control over. And focus on the upside. It is actually a perfect time to think about your self-care and how you can care for and assist others in their time of need. What can you do to make yourself and your loved ones feel healthier, comforted, secure? Here are some tips:
Wash your hands. Often.
Don’t touch your face.
Keep your distance and abide by the instructions provided by your local / federal government.
Develop a schedule to give your day structure. In addition to your personal activities, make a list of job/career related tasks you wish to complete that day.
Even though we have social distancing and mandates to shelter in place, stay connected with friends and family through phone calls, email and social media. Be proactive and reach out to others.
Make time to exercise, even if it is simple jumping jacks. Check out online workouts.
Make a reading list and read each day; this can be especially calming at night.
Play background music or reach for that instrument you love to play.
Dance.
Get creative with arts and crafts.
Pull out those family board games or puzzles.
Take a long walk to reduce your cabin fever.
Write notes and mail them to friends and relatives, especially elders to brighten their day.
Enjoy baking and cooking recipes you often don’t have the time to prepare.
Spring clean!
And when things seem overwhelming don’t forget about the opportunity you have to meditate, take a bath, or perhaps best of all, take a nap.
If you are a parent, it is important you stay calm, hopeful and confident. This will give your children greater peace of mind. Be sure to monitor your child’s social media exposure and stay in tune with your child’s behavior, looking for signs of fear, sadness, irritability, and withdrawal. If you are concerned about their mental health (or yours), do not hesitate to consult with a doctor. Tele-health is a great way to talk to a professional if anxiety seems unmanageable.
Yes, the upheaval caused by the coronavirus is all around us, but we will get through this by unifying, working together, being compassionate, listening to the experts, and using common sense.
Stay well.