How are you coping during the COVID-19 pandemic? The outbreak of the coronavirus disease (COVID-19) has created chaos over the past few months around the world. Many people are finding it very difficult to cope. In the face of uncertainty, I have seen people express a great amount of anxiety, stress and depression. Although we are unsure of when the COVID-19 crisis will slowdown, we can manage our anxiety with cognitive and behavioral activities!
Things we can control
It’s easy to feel a great amount of anxiety with the lack of control we have in our surroundings, especially if this has affected your career. So, what can we focus on? Eating and sleeping patterns are one of the first things to address. When I went to the grocery store right before the ‘shelter in place’ announcement, I found myself going to the chip and cookie aisle. All I wanted was comfort food. Can anyone relate?
Treating yourself during this time is OK. However, the best thing we can do is try to create a new routine, while continuing to practice balanced eating and sleeping. Healthy sleep looks like going to bed and waking up at the same times we would if we had to leave the house.
We can also control our reactions to this distress by keeping a positive attitude. Being kind to others (and ourselves), practicing gratitude to others and ourselves can make a big difference.
Coping activities to improve mental health
During this ‘shelter in place’ order, it has become easier to watch television for long periods of time. Also, raise your hand if your phone screen viewing time has increased (my hand is raised). Although these resources keep us connected with the latest findings, there is a lot of misinformation out there. Additionally, reading and hearing about frightening stories of people getting the virus can intensify our fears.
- Limit screen time – Try to keep screen time at a minimum. I have found it helpful for my own sanity to only allow myself to look at the news in the morning and in the evening.
- Telehealth therapy – It’s amazing that phone or video sessions are available during this time of need!
- Walks – I have been quarantining myself for a week now until I had to run to the store to get a few things and WOW…what a difference! Going for a walk outside for 30 minutes was a huge difference in my mood. Getting physical exercise and getting some fresh air was exactly what I needed.
- Socializing – Yes, social distancing makes it difficult to socialize, but the Internet provides several ways to socialize with friends! There are tons of online communities, game apps and even, Face-timing is a way to interact with others!
- Clean out the house – Grab some garbage bags and put some music on and get cleaning!
- Work out – I was so disappointed in my gym closing, but fully understand why. I didn’t realize how many at-home workouts there are available on YouTube FOR FREE.
- Mindful activities – Reading, journaling, puzzles, drawing. There are also multiple mindfulness meditation apps to assist with coping.
Find normalcy during COVID-19
The first two days of the ‘shelter in place’ I was pretty lazy with what I was doing around the house. I binge-watched television and stayed in my pajamas. I didn’t like how I was starting my week. So I decided to get back into my routine as if I were going to work! I got up at 7 am and worked out. Then I showered, got dressed, made sure to do some work or a project for a few hours, and then allowed myself to lounge if I finished everything. I felt like my old self once I implemented some structure!
If you or a loved one is having a difficult time handling the COVID-19 crisis contact Barnum Counseling to schedule an appointment at (630) 797-9192 – WE OFFER TELETHERAPY!
Written by: Coral Pidone, MA, LPC
Image by Daniel Roberts from Pixabay