By Dr. Stephanie Smolinski, Dr. Rebecca Romberger & Stella Wohlfarth, NP-C, MSN
Anxiety, fear of the unknown, and increased stress are understandable and expected to some degree during this pandemic. However, individuals who are already living with anxiety, depression and other mental health conditions may be at an increased risk. Mental health conditions can be, by nature, isolating. Now that we are asked to stay at home and quarantine, in some cases, this lack of connectivity may make it harder for folks to cope.
Here are 15 mental health tips that can help quell anxiety and stress amid this outbreak:
- Stay connected with family and friends. Isolation, especially when quarantined, can create an overwhelming feeling of loneliness. Maintaining connection can be as easy as a phone call, text, Skype, WhatsApp, etc. Find a support buddy that you can reach out to if you’re having a tough day. If no one answers, consider the PRPSN Warmline (non-crisis) at 1 (888) 448-9777 (M-F 5 p.m. - 10 p.m.; Sun 11 a.m. - 4 p.m.) or the SAMHSA’s Disaster Distress Helpline at 1 (800) 985-5990 or text TalkWithUS to 66746.
- Understand that this virus will pass. Focus on ways to minimize your risk like washing your hands and maintain social distancing rather than worrying when the pandemic will end.
- Develop a daily routine and schedule especially now that many people are home. Include some type of exercise each day. (Google “exercise videos” for a plethora of options.) Try to eat and sleep at about the same time each day. This helps to keep you busy and eases your anxiety.
- Try NOT to make assumptions. Don’t judge people and jump to conclusions. The coronavirus knows no barriers in reference to gender, ethnicity, race, etc.
- Avoid too much exposure to news. It’s important to stay informed and listen to reputable new sources such as the CDC, Los Angeles County Department of Public Health, WHO, but remember to take breaks from watching, reading, or listening to news stories about the outbreak.
- Acknowledge your feelings, practice self-compassion, and remind yourself that you are not alone in this and that it’s important to find time to take care of you. Try a new app like Headspace, Happify or Sanvello to track your moods each day.
- Do good for others and practice acts of kindness. Even if you’re in quarantine or need to stay home, call a friend or relative to cheer them up or mail them a letter. Some photo sites like Ink Cards, now let you send one card to a friend for free and they even pay the postage. If you are able to get out, run an errand for someone who cannot. When you impact others in positive ways, it makes you feel better about yourself. Although the coronavirus is contagious, so is kindness!
- Take deep breaths, stretch, yoga, and practice mindfulness meditation. FaceTime a friend and do it together. Here is one useful link.
- Practice mindfulness! Try to focus your mind on things that are within your control such as personal hygiene. Stressing over things that are out of your control will only increase anxiety unnecessarily. Try an app like Calm to learn mindfulness skills.
- Practice positive self-talk. It’s OK to feel vulnerable and overwhelmed by everything you hear, so when the tense feelings build up, tell yourself positive phrases like: “this too shall pass,” “I am doing a good job in handwashing,” “I can get through this,” or “I feel good today.” You can say these things aloud or write them in a journal for greater impact.
- Practice being in the here and now. Focus on the present and not the future. None of us know when this pandemic will end, but you can concentrate on what you do know. Identify five (5) things that you can see, four (4) that you can touch, three (3) that you can hear, two (2) that you can smell, and one (1) that you can taste.
- Practice hobbies that you enjoy such as exercising, knitting, dancing at home, etc. Check out Lifehack for a list of 50 low-cost hobbies.
- Focus on your blessings and not about what you don’t have now. Make a list, on one column make a list of the blessings in your life and on the other column make a list of the not-such-positive things. You will often discover that the positives outweigh the negatives. You can download a free gratitude journal at howlifeunfolds.com.
- Set boundaries. Since students are now learning online, it’s important that you inform your family of your online class schedule and when you will need to study. Do your best to find a quiet place to do this where you will not be interrupted. You can also set boundaries with your family about which topics you will and you will not discuss to avoid triggers that may increase your anxiety.
- Continue with your therapy sessions if you have been seeing a therapist. Many mental health professionals now do video conferencing or telephone sessions. Remember crisis numbers: Suicide prevention lifeline: 1-800-273-TALK and Crisis Text Line: 741741 if you need help now.
To learn more about telehealth counseling options, you may call the Student Counseling Center between 8 a.m. - 12 p.m.; 1-5 p.m. at (562) 907-4239. For those with the United Health Care student plan you may register directly for free on-line therapy support through Betterhelp. For non-UHC members, you may also access this support for a $200/ month fee.
Staff: Whittier College has an employee assistance program (EAP) through Health Advocate (UNAM) that provides free, confidential assistance to employees, accessible 24/7, call 1.800.854.1446 or visit unam.com/lifebalance.
References: Mental Health Foundation, 2020, CDC, Mental Health America
