Taking Care of YOU During Unsettling Times

Guest Author — Jessica Heuston, LCSW

The world around us is changing quickly. We may be feeling anxious, stressed, or even scared in response to these changes. We may be worrying about ourselves, friends, and family contracting the virus. Some of us are beginning to feel very isolated as our only means of social connection has shut down around us. We may begin to feel helpless as we do not know how to navigate our feelings. The first step is to recognize these emotions and validate yourself. It is completely normal to be experiencing these emotions. It can also be helpful to remind yourself that you are not in this alone. We as a nation are going through this pandemic together. Here in this short guide, I hope you find the following information helpful for coping during this challenging time.

• Educate yourself on staying well during the COVID-19 outbreak. Practice what the medical professionals in our community are advising us to do such as social distancing and keeping up with hand washing. If we stay informed and follow through with these practices we can keep ourselves as well as others as healthy as possible.
• Remain socially distant, not socially disconnected. It is important if not crucial that you maintain social contact during this time. There are many ways to remain connected, such as a phone call or a video chat. When we remain connected to others it contributes positively to our emotional health. We experience increased happiness, emotional support, and validation when we connect with others. These pleasant experiences improve our mood which can overall improve our coping during difficult periods of time. Consider limiting social media if you find yourself experiencing unpleasant emotions during or after being on social media. A simple phone call or even text message can make a difference in helping you feel connected to others.
• Try your best to create and follow a daily routine. When we follow a daily routine, it gives us a sense of control. When we have a sense of control it lessens our anxiety. It is beneficial for your emotional and physical well-being to include in your routine daily exercise (think brisk walk outdoors!), eating well-balanced meals, practicing good sleep hygiene, and engaging in at least one task daily that you enjoy and that provides you with a sense of accomplishment.
• Practice gratitude daily by starting your day with thinking of at least three things you are feeling grateful for. When you are getting ready for bedtime, spend some time reflecting on things that went well during the day, any accomplishments you made, as well as challenges you experienced and what you learned from them.
• Pause, take a deep breath, acknowledge your thoughts and feelings, and then release and refocus. This process helps us to be in the here and now. When we are anxious, we are worrying about things outside of our control. We may find ourselves in a future we created in our own minds. During this process, be observant of your thoughts and feelings. Pay attention to them as if they were outside of you such as a painting on a wall, or a cloud passing by above. Describe these thoughts and feelings as so, using statements such as “I see the thought ‘I am going to lose my job.’ or “I see the feeling ‘scared’ pass over me.” When we observe and describe thoughts and feelings, we separate ourselves from unhelpful thoughts that often lead to unpleasant feelings. Take a few deep breaths after you acknowledge your thoughts and feelings. You may find it helpful to place a hand on your heart during this process of breathing, experiencing, and breathing again. Some find it helpful to picture their thoughts and feelings leaving their presence like a tidal wave going out into the sea. When you have completed this process, find 5 things in your immediate environment. You may also find it helpful to engage in some sort of task such as doing the dishes or playing a game with your child.
• Think about what matters to you the most. It could be family, the work you do, religious practices, etc. Attempt to engage in activities that support these important aspects of your life. If it is family for example, then use this time of social distancing to bond with the family in your home. Think of fun and creative ways to do so. When we act in ways that support what is important to us, it can bring us peace and joy. This switch in our focus during difficult times can alleviate unpleasant feelings, which in response will improve our ability to cope.

There are many different ways to cope during this difficult time. If you are finding it more challenging than usual to cope, talk to your medical provider as there are still a variety of mental health services continuing to serve our community during this time. If you are experiencing feelings of hopelessness or experiencing thoughts of self-harm or harming others seek out help immediately. You may call “911” or utilize ​SAMHSA helpline at 1–800–985–5990.