Manage Stress and Discomfort During COVID-19

In the flurry of Coronavirus preparation and coverage, many rushed to grocery stores to stock up on essentials: food, disinfectant, sanitizer, toilet paper. Now that we are tucked away in our homes, it is becoming clear that we did not prepare for the toll this will take on our well-being. In these difficult and unprecedented times, it is easy to overlook the impact this is having on our emotional state. 

Stress affects everyone in different ways and the current circumstances are no exception. The uncertainty of the current situation can lead to strong feelings of fear and anxiety. This is also true for children and adolescents who are particularly sensitive to change and transition. A public health crisis to this magnitude is truly uncharted waters and self care will be an important component when weathering this turbulent storm. I would like to offer our community a few simple pieces of advice to help manage the coming months.

Starting Out

Normalize Feelings

These uncertain times can create a range of emotions for all of us. Fear, anxiety, loneliness, and grief may come up for students during this extended time away. Acknowledge their feelings and remind them that this is normal and they are not alone in this experience. The best thing you can do is help them to feel supported and stay connected. In the field of psychology, we know that anxiety is a normal response to feelings of danger or extreme stress. Anxious feelings become problematic when they develop without legitimate reason. The Coronavirus pandemic is, infact, a danger. It is normal to experience anxiety and a whole host of other feelings in response to these circumstances, Talk with others and remind them that it is ok to feel uncomfortable and anxious. Talking about emotions when they present is the most protective practice we can offer one another. If you find that the anxious feelings are overwhelming, remind your student of the things they can do to stay healthy. Washing our hands, staying indoors, and doing what we can to protect and give back to vulnerable people in our communities are all ways we can help to feel productive and in control.

Focus on Fact

Educate yourself with facts about COVID-19. Knowing and understanding the facts can bring clarity in a very confusing time. Sharing these facts with those around you can help dispel myths and ease concerns. When having conversations with children and teenagers, ask questions to find out what they know already and offer facts to address misinformation or confusion. Sticking to the essential information will help to keep them informed without creating a state of panic or fear. 

Stay Connected

With increasing Stay-Home orders, we may begin to feel isolated, or perhaps just a little bored. Maintaining healthy social relationships can help stave off feelings of anxiety and loneliness. As social creatures, it is important to seek out ways to stay connected. Thankfully, for most of us, we are surrounded by new advancements in technology that help to facilitate this. Find ways to stay connected with loved ones from afar. A neighbor, edlerly family member, distant friend, or broader community members. Whether through technology or more “old school” methods, stay in touch and reach out. Send physical letters, write notes to neighbors on sidewalks, or connect online.  

Moving Forward

Maintain Healthy Habits

Our physical health plays a large part in our overall wellness. Continue to keep up with regular routines for health and hygiene. Try your best to eat healthy meals and regularly. Take deep breaths or meditate to calm anxiety. Exercise or stretch to keep moving. Get enough rest and find time to unplug when possible. Maintaining a regular routine will help to keep a sense of normalcy to a very abnormal situation.

Practice Media Balance

As these are unprecedented and ever changing times, it is important to stay up to date on new developments. There is a constant stream of media coverage and new updates by the minute. This continually evolving situation can easily become overwhelming. Make sure to set limits on news coverage and discussions. Schedule a small amount of time once or twice a day to source updated information without becoming overwrought. It is important to listen to your emotions when deciding how much is enough and model this healthy balance. 

Monitor Mental Health

Times of uncertainty can be particularly disruptive to individuals suffering from a mental health concern. Depression, anxiety, and other mental health conditions can worsen or return. If you or someone you care for have a previously diagnosed mental health concern, make sure to continue a regular care routine. Most insurers are offering coverage for TeleHealth practice. If you are unsure, contact your provider for information. While we know that it is appropriate to experience levels of anxiety during these uncertain times, if you feel that your students' feelings are reason to be concerned, make sure to connect with a medical or mental health professional for guidance. I, too, am available should you have any questions or concerns about your students emotional state. Please don’t hesitate to email me for support. 

Moving Beyond

Reach out and Help Others

Covid-19 has impacted our safety and well-being in more ways than one. Business, restaurants, and public establishments have closed until further notice, schools have shut their doors, and many have self quarantined indoors. While these drastic moves play critical roles in preventing the spread of the virus, they pose new levels of hardship for those affected. Loss of regular wages, loss of reliable healthy meals, and a lack of social support are just the tip of the iceberg. Use this time to help support others. Check on neighbors, friends and family. If you can safely do so, drop off food or supplies for someone in need. Donate to a local shelter or food bank. Advocate for those in marginalized communities during these trying times. Not only will this help to lift up others, but it can be a productive way to preserve your own well-being. 

There is no way around it, these are trying times. We have never been through something quite like this. While it may be easy to interpret that pessimistically, I believe that this is an opportunity to emerge stronger than before. This is a chance to come together as one and support each other. In my many conversations with fellow counselors, my biggest take away has been, “Keep calm and take care of others”. I know I can do at least that and if that is all I can do, I know that it will be helping. I hope you, too, can commit yourself to a simple goal as your north star.