Mental Wellness in a Pandemic

Written By Ross Barz

Outline

The COVID-19 pandemic is only 3 short months away from reaching the one year mark. Although social distancing and quarantine are important practices to limit the spread of viruses, these behaviors can also take away something important: human connection. Limited human connection can and has been taking a toll on people’s mental health. This article will offer ways to cope with quarantine as well as suggest practices to improve mental health.

How Can a Pandemic Change My Behavior?

The pandemic has taken a toll on everyone in a variety of ways. It’s known to cause the following:

  • Fear and worry about your own health and the health of your loved ones, your financial situation or job, or loss of support services you rely on.

  • Changes in sleep or eating patterns.

  • Difficulty sleeping or concentrating.

  • Worsening of chronic health problems.

  • Worsening of mental health conditions.

  • Increased use of tobacco, and/or alcohol and other substances.

If any of these things have happened or are happening to you, YOU ARE NOT ALONE! Although these changes and behaviors are common in times of stress, it’s important to learn how to cope in appropriate and supportive ways.

Take Care of Yourself

First and foremost, it’s important that you take care of yourself. Fear, worry, and anxiety can be overwhelming and cause larger amounts of stress.

Learn How to Cope with Stress in Healthy Ways

  • Understand what to do if you are sick and if you have concerns about COVID-19

  • Know where and how to get treatment including medical attention and counseling or therapy

  • Take care of your emotional health

  • Take care of your body - set a routine

    • Meditate, take deep breaths

    • Maintain a healthy diet

    • Exercise regularly

    • Get an adequate amount of sleep

    • Avoid excess use of alcohol, tobacco, and other substances

  • Unwind! - find activities that help you relax

  • Find refuge in others - connect with those you trust and can share your feelings

  • Connect with your community - engage with others online through social media, phone, or text.

Limit Your Interaction with News and Social Media

Much of the stress experienced during the pandemic can be caused by the news and social media. Constant influx of information is overwhelming and hard to process. Set limits to how often you engage with the media. However, it’s important to connect to trustworthy sources instead of articles that spread rumors. By knowing the facts about the COVID-19 pandemic, the risk of an outbreak can become less stressful.

If You’re In a Crisis

Take Care of Others

Understand that Everyone’s Situation is Different

Although it might be the same crisis, everyone might be worried about a different aspect of the crisis. Someone might suffer from a medical condition putting them at higher risk for severe COVID-19 while another person might have lost their job and are at a higher risk of eviction from their residence. And in each case, one can experience overwhelming amounts of stress that causes disruption to their daily lives while in the middle of a crisis.

Understand that Everyone Reacts Differently

Stressful events can cause a variety of responses: behavioral, emotional, physical, cognitive, and social. And for each person, the combination of reactions is different. One person might experience physical symptoms of nausea, headaches, and hair loss. But another person can experience emotional symptoms of apathy, depression, and irritability. The State of New York outlines the common stress reactions. 

Balance Your Mental Health and Someone Else’s

It’s important to understand and acknowledge that others experience stress during crises. However, supporting another person can add stress to the strain already present from the crisis even if it’s instinct or a stress reliever. Be sure to leave space and time to care for yourself. Balance caring for others with self-care. Devote time to teaching others how to cope with their stress in order for them to practice self-care when you need personal time. Reference the above material about how to “Take Care of Yourself”.

If A Loved One’s in a Crisis

For More Support

For more support on how to care for yourself or others, visit the CDC’s resources:

Ross Barz
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