Coping with COVID-19
The internet world has been completely inundated with tips on how to cope with the recent COVID-19 outbreak and subsequent social distancing to flatten the curve. The past few weeks (and most likely, the next few weeks) will include uncertainty around work, the economy, school, relationships, and transitioning to a life at home, literally. As a psychologist/ mental health provider (and fellow human) I’ve listened to numerous podcasts, live chats, and have read articles on the best ways to manage anxiety and stress during this time. My biggest take away is there is a lot of great advice. Lots. And lots. And that can feel overwhelming. So at the end of the day, please please please, DO WHAT WORKS FOR YOU. Your feelings, circumstances, and living situations are unique to you. And while there is absolute power in community and knowing that we are all in this together- the actions you take and how you cope should be based on what is best for you/your family.
Some tips for coping with COVID-19:
1. Whatever you are feeling is valid and okay! Try not to judge yourself for feeling what you are feeling. Also know that all feelings come, stay, and then go.
2. Social distancing does NOT necessarily equal rest and relaxation. Should you carve out time to self-reflect, engage in self-care, and spend quality time with friends/family whether that’s face to face or through Facetime? Absolutely. Is using a pandemic to “get in the best shape of your life” a good idea? Probably not. Try to stay away from the extremes of “I’m going to do so many things during this time” and “I’m going to lay on the couch all day because there is nothing to do.” Finding a middle ground is the most productive.
3. Make sure you have a basic needs plan. How often do you need to get groceries? How are going you to get groceries? What are finances going to look like in 2 weeks? In one month? Try not to catastrophize (i.e., buying toilet paper to last you a year) and instead give your best estimate of what you need. As of now, grocery stores, pharmacies, and needed supply stores are all open. Online shopping/delivery is also available, although with shipping delays so you may need to plan for that.
4. Have a support system that actually offers support. This means having regular check-ins with friends/family/co-workers who actually make you feel good when you speak with them. If speaking with a certain family member/colleague/or friend group leaves you feeling drained, try to limit contact and set up a boundary that you are comfortable with (i.e., setting a Facetime time limit with certain people, sending a text that says “I just need some alone time today, I will call you tomorrow,” or telling a friend, “I understand you are feeling anxious, would you mind if we didn’t talk about the coronavirus today?”).
5. Create a routine to the best of your ability. Again, do what works for you. If scheduling your entire day helps you to feel grounded, then great! If you need to feel that you have room for flexibility, that’s fine too. I really believe in having “anchors” to your day. One thing that you do in the morning, and one thing that you do at the end of the day, every day.
6. Limit news intake. Try and ask yourself “Is this helpful for me to know right now?” If the answer is yes, decide which news sources you trust and stick with them (the CDC, medical professionals, updates from your Governor). If the answer is no, get in the habit of turning it off/stepping away for the time being.
7. Finally, practice SELF COMPASSION and seek professional help if needed. Be gentle with yourself during this time, and know you are doing the best you can. If you feel that speaking with a therapist would be helpful, please seek support. Telehealth options allow access to therapists all over the country who are trained to provide amazing professional support.
