BE INFORMED
Pandemic & Your Mental Health
Important information on how the COVID Pandemic affects Mental Health
It is important to recognize that the pandemic & its ongoing after-effects are highly stressful.
We were and in many ways are still in a crisis.
A health crisis, a financial crisis, a mental health crisis…
Our sense of safety and normalcy was taken away and while many ways we have gone back to “normal,” it is not the normal pre-pandemic.
There continues to be surges, different variants, the continual struggle with the juggle of sick kids and trying to work.
There are still issues with supply, every thing costs so much more.
The lingering of effects of social isolation are also very real- it may feel hard connected back with others, spending time in crowds, you may have lost touch with previously close friends and don’t know how to reach out again.
It has been traumatic.
We often think of trauma as an extreme experience where our life was put in danger.
Trauma also includes smaller experiences and on-going chronic experiences. Trauma is anything that overwhelms your ability to cope as you normally would.
Our experience of trauma happens in the brain and our body. We are wired for survival. When we experience a threatening event, our brain and body jump into action automatically. This is known as our fight-or-flight response. Our brain is not always able to distinguish what is a “real” threat and what is a perceived threat (not an actual life or death threat to our safety).
During the height of the pandemic, we experienced real threats (we or our loved ones could get the virus and become ill or even die) and perceived threats (threats to our emotional well-being including our ability to connect with others and take care of ourselves, threats to our financial security, threats to our children’s emotional well-being, etc.).
We also hold onto the memories of that experience-
You were working from home or if you are an essential worker you were putting your health and family’s health at risk every time you go to work. Maybe you and/or your partner lost your job, your hours were cut or you experienced a pay cut.
Your children were home full time. School was now your responsibility. They were not able to socialize with friends or see family.
You had to wear a mask when you leave your home. You waited in line to enter the grocery store. You had to be mindful to keep your distance from others.
You couldn’t go to a park, hang out at a coffee shop, go shop at your leisure, spend time with friends and family…
Every part of our life was been affected by this pandemic.
It was traumatic.
So, how do we help ourselves with all?
First, it’s incredibly important to be gentle on yourself. It’s important to respond to yourself with kindness and love. This has been a hard time and you’ve doing the best you can. Some days may be better than others and that is okay. When you can do better, you do.
Put your hand over your heart and say to yourself- “This is hard. I will get through this.”
Here are some other strategies to try to incorporate to support yourself.
Routine
Having a routine is important. Going to bed and getting up around the same time each day as well as eating regularly are really important aspects of taking care of ourselves. It helps provide a sense of safety. Our brain can “calm” down some knowing what to expect.
It’s okay to have some sort of flexibility to meet our needs for the day. Having that overall structure is what is most important.
Movement
Incorporating some kind of movement during our day is really important to our physical health and emotional well-being. If you are able to get outside for your movement (such as going for a walk) that’s even better. Connecting with nature is wonderful for our well-being.
Movement can include going for walks, stretching, doing yoga poses, weight lifting, dancing, etc.
If you are feeling down, stuck, or just low, try putting on some upbeat music and dancing along with it. This can really do wonders.
Sometimes we have to force ourselves to get up and get moving. Think of yourselves as a loving parent. Say to yourself- “I know you are in a really tough spot right now, you are feeling really down and doing anything just feels too much. Your well-being is really important. You need to get up and get moving. It is really hard right now and you will feel better afterwards. You can do this.”
Eating Regular, Healthy Meals
Let’s face it, eating is a major coping strategy for many of us. Fried, salty, sweet, etc., we all have our preference. It’s okay if you’ve found yourself automatically going for the snacks and the not-so-healthy ways of eating. When we are in survival mode, we do what we can to get by.
For some, not eating is the go-to. Whether it is anxiety, feeling too overwhelmed to prepare anything or just not feeling hungry, food can be the last thing on your mind. Again, you are in survival mode and you are doing what you can to get through this.
When you can, it’s important to do what you can to get on track with regular meals. Food is fuel for our body and brain. You don’t have to get complicated in your meals. I also recognize that food shortage, financial struggles and limited access to grocery stores can make this really, really tough.
Do what you can and be kind to yourself with this.
Calming Exercises
Engaging our bodies in calming exercises is extremely important during times of stress and trauma. Our bodies are on alert, our stress hormones have increased, our minds are racing, our breathing is shallow, our heart rate is increased, our muscles are tensed. Our body is ready to fight or flight.
Calming our mind and body down is really important.
Here are some calming exercises to do:
Progressive Muscle Relaxation
Seek Support
Connection with others is a basic human need. We are wired to NEED to connect to others. If it’s too hard or feels too much to get together in person, connecting with others through the phone, video or texts is very helpful for our wellbeing. It’s okay if it feels a little awkward, especially if you haven’t reached out in awhile.
If you are having a really hard time right now, therapy is available to you. Online therapy is now widely available and makes it very easy to assess- from home, work, etc.
If you are in California and would like to have a therapy session with myself, please reach out. I offer 30 minute and 50 minute video or phone sessions.
Above all us, just remember that you are strong. You will overcome this. We are made to persevere.
Other resources:
Crisis Text Line: Text “HOME” to 741741
Suicide Prevention Lifeline: 988
National Alliance on Mental Illness (NAMI): 1-800-950-6264
National Domestic Violence Hotline: 1-800-799-7233 or text “LOVEIS” to 22522
Substance Abuse & Mental Health Services National Hotline: 1-800-622-4357