The Coronavirus pandemic has become a public health crisis not only resulting in physical health implications, but emotional ones as well. For individuals already struggling with mental health conditions, the idea of an “unseen illness” taking over, and the symptoms associated with it, can bring up a lot of negative emotions. One emotion that does come up but that one might not consider initially, is grief. The challenge is, how do we cope with grief when things remain so uncertain?
There are some practical steps we can actually use, drawing on strategies from managing natural disasters, mass shootings, terrorist attacks, and other traumas, to increase feeling there is control over this uncertain and overwhelming situation. It may sound silly, but engaging in healthy eating habits, maintaining physical exercise, and practicing sleep hygiene are crucial . When we take care of our bodies, especially with sleep, our ability to think clearly, focus, problem-solve, and manage our emotions remain in top shape.
For those of us used to working often or not engaging in the healthiest of habits, now is the time to start. Getting daily exercise, especially outside, is helpful in boosting mood and immunity. This routine also helps reduce how often you are scrolling through social media channels or the news, becoming overwhelmed by the current news.
Speaking of which, try to limit news consumption as well as how often you are staring at technology in your home. All this does is negatively impact our mental health. While the news focuses on confirmed cases, fatality rates, government issues surrounding the virus, and other concerns, psychological contagion is also rampant. Stress, worry, and fear, exacerbated by the news, are probably passing from person to person faster than the virus itself!
In order to manage these emotions, feelings, and thoughts, try to develop a personalized plan for dealing with these feelings at the moment. Your daily strategy doesn’t only include washing your hands and staying indoors to prevent the spread of COVID-19, but also what you are doing for your own well-being.
A daily strategy might include talking to others about how to protect themselves.It may involve setting up daily video chats with friends and co-workers to remain connected and reduce any feelings of isolation or loneliness. Why is developing a plan so important? Well, what’s most challenging to manage are feelings of uncertainty, which most of us are experiencing currently. However, if we know what’s happening and what to expect, we feel safer even if what we may expect may not be the best. That’s why if you develop a plan, it can help reduce these negative feelings.
For those with anxiety, Coronavirus concerns can become all-consuming with people being suspicious of those around them. For those with depression, the lack of social engagement and disruption to routines can worsen symptoms. Those with depression, anxiety, or any other condition can create a plan around how to continue to seek and engage in support during this difficult time. For the majority, a “forced depression” is somewhat common in this scenario as the pandemic has disrupted plans for the future that normally keep us hopeful and looking forward. We have lost the ability to plan and daydream for days ahead therefore it is important to find support so that these feelings do not continue to build.
Coronavirus and the ongoing pandemic, like any other crisis, can result in distress reactions. Reactions like these include anger, difficulty concentrating, social isolation, sleep difficulties, and feelings of danger. These reactions can also lead to unhealthy ways of coping such as excessive use of drugs and alcohol as well as difficulties balancing personal and professional responsibilities.
We don't know how long this pandemic will last or the long-lasting impacts it will have. Additionally, we still know little about the virus itself and how it may impact our daily lives moving forward. We still need to figure out what concerns we should have, as there are so many unknowns. However, what we do know right now is that everyone is impacted by this pandemic. Thus, it is time for us all to come together for a common goal, and utilize positive coping strategies to work through the present moment and any negative feelings that arise. This notion can also give comfort as we know we are not alone, we are all experiencing this.
A therapist is a great tool for developing more positive coping strategies during this difficult time. Click here to work with someone who can help.