Managing Anxiety and Depression During Coronavirus/COVID 19
Coronavirus/COVID-19 has brought about fears of contracting the virus, fear for the health of loved ones, worries about empty store shelves meaning food and other essentials will run out, concerns on how long we’ll have to be in quarantine and how this will affect our financial situation, which are legitimate concerns.
These fears are more pronounced for those who battle with anxiety and depression.
People who experience anxiety constantly have intense worries and fears about everyday situations so when there’s a crisis these feelings are intensified.
Those who struggle with depression are having to grapple with feeling worse due to isolation and social distancing, which I call physical distancing, we are still able to socialize through calling each other, video conferencing, texting, emailing and so on, but if we are outside and may be around others we need to keep six feet of distance between us.
So here are some coping mechanisms to help manage anxiety and depression during this time.
Explore Solutions to Concerns. Understand what you’re feeling anxious about and explore. For example, if you're concerned about how you will be able to pay your bills, contact your landlord or mortgage lender and all other creditors in regards to credit cards, utilities, and student loans to see if they will accept holding off payments or if you can work something out because COVID-19 has affected your income. And hopefully a plan can include to not have interest rates continuing accruing. See if you're eligible to receive unemployment benefits. See what assistance is being offered from your local government, organizations and social media groups if you're unable to pay bills or purchase food and basic essential needs. That’s one thing that you could do to see what it is that you are feeling anxious about and what solutions are possible. …Some other coping mechanisms for managing depression and anxiety at this time are...
Take A Break. It’s important to be informed, but the 24/7 media coverage of this pandemic can be upsetting and exacerbate anxiousness. Take breaks from watching, reading, or listening to news stories, including social media. And when you are getting information, use reliable sources to get accurate information to relieve stress.
Human Interaction. Having a sense of connection and a feeling of community is essential for hope and healing so maintain human contact as best you can. Stay connected with friends, family and colleagues via email, social media, video conferencing or phone. Virtual meetings may be a synthetic connection, but this will still allow you to be connected with others until we’re able to meet in person again without needing to keep a distance of six feet between us. And while communicating with people you trust, if you are having concerns share how you are feeling to release feelings, understand them, and know you’re not alone.
Isolation is Temporary. Remind yourself that this isolation is temporary and is critical for slowing the spread of the virus, your effort is for helping others in the community and yourself to avoid contracting and or spreading the virus.
Have a Routine. Try to keep up with regular routines or create a schedule to accommodate changes of daily activities.
Well-Being. Create a list of things you enjoy and personal self-care activities, such as reading a book, meditate, create art, exercise…
And speaking of exercise, physical activity is especially imperative for those afflicted with mood disorders. It releases endorphins to help relieve pain and stress. And physical activity also stimulates the release of other neurotransmitters dopamine, norepinephrine, and serotonin to regulate your mood. For example, regular exercise raises serotonin levels in your brain boosting your mood and overall sense of well-being. If you aren’t sure what exercises to do research what fitness organizations are sharing free exercises you can do from home. There are several online videos available. If you're not sick and are able, go outside to get some fresh air and sunlight to get vitamin D which will help your mood too.
Happiness. Another way to increase a happy mood is to read stories and watch videos of people carrying out acts of kindness for one another. Also, add humor to your daily routine by watching funny videos and reading comedic memes on social media and watching comedic movies and shows.
Ask For Help. Ask for help if your anxiety and depression is worsening and/or if your overwhelmed concerned feelings of COVID-19 are affecting your daily functions. Get in touch with local support systems or if you have a mental health professional see if they are able to offer HIPAA-compliant video conferencing or speak over the phone. This will allow you to remain safe while you continue addressing your treatment and/or concerns about the virus.
Remember you are not alone with how you’re feeling. We can get through this.