Coronavirus Pandemic: How to Take Care of Your Mental Health

Apr 10, 2020 | 18 minutes 36 seconds

Transcript

Vicki:

Welcome to an HMC Healthworks Podcast. The novel coronavirus, COVID-19, has been triggering fear and anxiety in people as quickly as it’s spreading. Today, we will be discussing how to take care of your mental health during these uncertain times. We are joined by Dr. Stephanie Strader. Dr. Strader is a licensed psychologist for HMC Healthworks and also has a private practice. Thank you so much for joining us, Dr. Strader.

Stephanie:

Hi Vicky, it’s nice to be here with you today to share the information and tips on how to cope with the fear and anxiety and grief that many of us may be feeling, regardless of our age, in response to the coronavirus.

Vicki:

So, Dr. Strader, what types of feelings and behaviors are associated with the stress of an infectious disease outbreak?

Stephanie:

Grief, fear, worry about your own health and the health of your loved ones. We could see changes in sleep or eating patterns, difficulty sleeping or concentrating. Worsening of chronic health problems, like diabetes, coronary artery disease. And increased use of alcohol, tobacco, and other drugs.

Vicki:

Those are all concerns. So what are some tips for getting through this together?

Stephanie:

In general, for our wellbeing, and especially at this time, we want to continue to be present and have compassion and patience for ourselves and others. And empathy for others. Due to the stress of the coronavirus, there are going to be times when your significant other, family members, friends, coworkers, and neighbors are just not going to be themselves. We can only expect that many people are going to have these coronavirus moments, as well as feel different levels of fear and grief, based on several factors.

Vicki:

So Stephanie, what are some of those factors?

Stephanie:

Their age, their own mental and physical health, along with that of their loved ones. The status of their support network, whether they live alone or with others. If they still have a job. And how the coronavirus has changed their work routine.

Vicki:

You bring up a good point, you mentioned work. Some folks are working from home, but many are not able to, how does that affect them?

Stephanie:

The healthcare employees may feel more fear, nervousness, and worry because of their proximity to those who are sick with the coronavirus. The same is true for people who are still working with the public, our grocery store employees, truck drivers, delivery people, to name just a few.

Vicki:

Can you tell me about grief due to coronavirus?

Stephanie:

That’s a good question. So grief is the emotional reaction we have in response to the loss of a loved one. But we can also have a grief reaction without losing a loved one. We can have a grief response to anything we experience as a loss, such as the change to our health, job, or a relationship. And each time we experience a loss, it can trigger feelings from all the losses we’ve ever had in our life, which can make a current loss feel even more intense. Vicky, today people are grieving over a number of different losses.

Vicki:

Yeah, I understand what you’re saying. What about if someone hasn’t lost someone to death due to the coronavirus? What are they grieving?

Stephanie:

In general, I would say that the world as we’ve known it has changed. The loss of the life we lived prior to the coronavirus, the loss of jobs and small businesses, the loss of connection, physically present connection. The loss of non-essential services and businesses, such as dining out and going to the movies. And access to non essential destinations, such as beaches, parks, and sporting events. We know that some of these losses are temporary, but it doesn’t feel that way. And maybe it’s because we don’t know how long things will be this way. You’re also anticipating losses that may occur in the future, which is referred to as anticipatory grief.

Stephanie:

On some level, I think we realize that things will be different once the pandemic is stabilized due to our experiences with 9/11. For example, today going to the airport is forever different from how it was before 9/11. So we are starting to get in touch with concerns and fears regarding what is our life going to be like once the coronavirus pandemic has been stabilized? We are grieving some or all of these real and imagined losses at this time. Collectively, grief is all around us, just like after 9/11, and yet it’s very different.

Vicki:

Can you tell me more about anticipatory grief? The thoughts and feelings we have about losses that we may encounter in the future?

Stephanie:

Anticipatory grief are feelings of worry and fear we get about the future when we’re uncertain about what to expect. It has to do with anticipating a loss or losses in the future. Some examples of this are how we feel when we hear there’ll be layoffs at work, or a loved one has been given a bad health diagnosis, or when we think about losing a parent someday. Anticipatory grief can also include more broadly imagined futures, such as there’s a recession coming, or there’s something bad out there.

Vicki:

That is definitely a lot of pressure that people can put on themselves. What can [crosstalk 00:06:58] to manage all this grief?

Stephanie:

Well, they can start by understanding the stages of grief. It’s important for everybody to know that the stages of grief are not linear. And one may feel more than one emotion at a time and may not feel all the feelings prior to getting to a place of acceptance. The stages of grief are not a map. Instead, it’s a way of understanding what you’re feeling and why. In the beginning, it’s common for us to see denial and shock such as, this virus can’t hurt us, it’s only affecting people who have a compromised immune system or the elderly. There’s anger. For example, I’m putting my health at risk by continuing to work with the public. There’s bargaining, if I social distance for four weeks, I won’t get sick, right? There’s sadness or depression, I don’t know when this will all be over.

Stephanie:

And finally, we get to a place of acceptance. Acceptance, the feeling that this is a new reality and I must figure out how to move forward. This place of acceptance doesn’t necessarily mean that you’re okay with a new reality. Instead, it means you now feel more in control. You’re able to acknowledge that there’s things you can do to keep yourself safe, such as wash your hands, practice physical distancing, and distance socializing. Work of grief due to loss is feeling our feelings. Allowing ourselves to be with the thoughts and memories that trigger feelings, in a safe and comfortable place. That’s how we get to the place of acceptance.

Vicki:

Is this the same for anticipatory grief? Our fears and worries about the future?

Stephanie:

No, it’s about noticing when we are having these feelings and learning how to manage them. Because with anticipatory grief, we haven’t experienced a loss yet. Instead, we’re experiencing fear, concern, and worry about what may happen in the future. Our worst fears come to life in the theater of our mind, such as my parents getting sick, or not being able to pay the rent or mortgage. What we do is, we play out the worst case scenarios in our mind because that’s mind’s way of being protective. It’s trying to prepare us for the worst case scenario. Our goal here is not to ignore those images, those fearful and worrisome images. And instead to realize it’s normal. Our mind is doing this at this time because we’re scared and nervous.

Stephanie:

And once the intensity of the emotion has gone down, the goal is to be able to identify the facts of the situation. For example, at this time, there’s no sign that my parents will get sick because they’re staying in place and they’re having groceries delivered. And there’s no sign at this time I won’t be able to pay my rent or mortgage because I have a job and the rent or mortgage has not gone up. Each time you ground yourself in the facts, you’re reducing the likelihood that you’ll feel the same worry or fear as intensely as before. So the takeaway from this, really, is that we can learn to control our thoughts, even though we can’t control the things going on around us.

Vicki:

This is so helpful to hear. It sounds like we have more control over our thoughts than we think.

Stephanie:

We absolutely do, Vicky. And the more we practice, the better we’ll get. It’s really about deciding how you want to feel. We can choose to have a more peaceful mind by committing to two simple actions that create those states. Allow your negative emotion to exist and dissolve it. When you’re in touch with the anticipatory grief, those worries and fears and the feeling of nervousness, you’ve already mastered the first step because you’re aware of the presence of those negative emotions. You’re not trying to stuff them down with food, alcohol, or drugs. Or push them away with binge watching, with social media, or any other type of excessive, distracting behavior. One we turn to in order to avoid their feelings. By observing one’s feelings and naming it, without negative self-talk or ruminating on the thoughts that are driving the negative emotion, you are taking your power back and allowing those emotions to pass through you.

Vicki:

So what are some helpful techniques for dissolving negative emotions?

Stephanie:

Good question. A helpful technique for calming and grounding yourself and coming into the present moment is shifting your focus to deep breathing and what your senses are aware of in this moment. For example, look around your room and name five things that you see in the room in that moment. And remind yourself that you’re safe in this moment. Nothing that you’ve been ruminating on is happening at this time. You are okay. Putting your focus here, in the present moment, while deep-breathing and thinking positive thoughts, instead of putting your attention on the negative thoughts, images, memories, and stories, will help those negative emotions to go away. There are things you can do to reduce your likelihood to engage with the thoughts, images, memories, and negative stories that keep the negative emotion alive and intense.

Vicki:

Well, this is so helpful. Can you tell some more about those techniques and strategies?

Stephanie:

Sure. You can also think about how to let go of what you can’t control. What your neighbor is doing is outside of your control. What’s in your control is staying six feet away from them and washing your hands. Focus on that instead. And if you have a spiritual practice, it also helps to turn over the things that are outside of your control to your higher power. You can practice gratitude by writing down a few things you are grateful for each morning. Studies suggest finding something to be grateful for every day improves mood. You can be mindful of your intake of alcohol, tobacco, and other drugs, which weakens your immune system and can create distance and negative experiences in your relationship with yourself and others.

Stephanie:

Practice self-care. It will make you feel better as well as strengthen your immune system. This includes getting enough sleep, eating healthy, well-balanced meals, drinking lots of water, and managing stress. And if you’d like to get info on stress management techniques, such as deep breathing, sleep, healthy eating, and exercise, you can find information and videos, in Spanish as well, in your health library on your HMC member portal. And if you’d like assistance with your self-care plan, you can call your chronic care management and wellness program today to get started with a nurse health advocate or a health and wellness coach.

Vicki:

I was going to say, these are such good support services and so robust. They offer so much. Are there any final, additional things that we can do to support ourselves during this time?

Stephanie:

Mm-hmm (affirmative). We can stay up to date on how to protect ourselves and others from contracting the coronavirus, by going on a CDC and World Health Organization websites, and sharing this information with people who are not in the know. It’s important to limit watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting. It’s important to make time to unwind, try to do some activities that you enjoy and help you to relax. And continue to connect with others, talk with people you trust about your concerns and how you’re feeling, or to share a laugh.

Vicki:

So I wanted to ask you, even with all these great tips and strategies, if someone’s trying them and they’re still not feeling better, how do they know when they should get the help of a behavioral health professional?

Stephanie:

If they’re still bothered by feeling down, depressed, or hopeless most of the day, nearly every day. And have experienced a loss of interest or pleasure in daily activities, most of the day or nearly every day. Or if they’re bothered by their consumption of drugs and alcohol, those are good signs that they should seek help.

Vicki:

Thank you, Dr. Strader for all of these tips and insight.

Stephanie:

Oh, you’re very welcome, Vicky. Take care, stay safe and healthy. And remember, we are all getting through this together.

Vicki:

I want to remind our listeners to visit www.hmchealthworks.com to learn about developing a healthy body and healthy mind. For further info and updates on the coronavirus, click on the resource and newsroom tabs on the hmchealthworks.com site. Stay tuned for future HMC Healthworks podcasts.