Although staying at home and keeping our distance from others has helped flatten the curve, it has come with its own set of problems and stressors. This stress has become the center of many of my conversations with family, friends, and clients. These conversations are especially important as we approach October 10th, World Mental Health Day, which was created to bring attention to mental health issues. “The pandemic will no doubt leave its mark on our collective psyches, but by marshaling the right resources toward the populations’ needs, we can weather what emerges,” says psychiatrist Patrice Harris, MD, MA, who was recently named medical editor in chief of Everyday Health. As we continue to hunker down, and even as we begin to emerge (possibly to be asked to hunker down again, if cases spike), we need to talk about how unnatural this all feels. And if we are not okay, that’s okay, and we need to voice that too. Only by talking about all of this can we get at what we can do to help ourselves weather these difficult times. So, let’s talk about it. What can you expect at this point in the pandemic? The rules basically asked people not to get too close to each other (within six feet, to be exact). Under this guideline, places where people naturally get close to each other, such as movie theaters, concert venues, and schools, were closed. However, because some people infected with the virus that causes COVID-19 can remain symptomless, these guidelines quickly escalated to isolation — staying at home, in most places. For some, this has meant limiting physical interactions to family members, but for others it has meant being all alone. Most people I talk to, whether they are social butterflies or self-proclaimed introverts, have had a very hard time with this. If you have, too, please know that it’s natural. Humans are inherently social, and research shows that social interactions are essential to our psychological well-being. In fact, the feeling of loneliness has been associated with poor sleep, depressive symptoms, and suicidal thoughts and behavior. Additionally, research in adults 55 years and older has demonstrated that feeling socially isolated is associated with depressive symptoms and higher levels of psychological distress. In real-world terms, this means that not having social interactions makes people feel down, more on edge, and more prone to emotional ups and downs. As we go forward, health experts have warned us that some level of distancing (and possibly even a return to stay-at-home orders) could persist. These are issues to keep an eye on. RELATED: Connected but Alone: What Toll Does Loneliness Take on Our Health? Although no research has been done on this specific topic, it makes sense that such drastic changes in our daily experiences could affect our circadian rhythms (or internal clocks). This could lead to symptoms that are similar to those seen in sleep disorders, such as issues with sleep, mood disturbances, and cognitive sluggishness. RELATED: Is COVID-19 Anxiety Messing With Your Sleep? 8 Tips for Getting It Back on Track
Stress, Uncertainty, and the Potential for Depression
Staying home has also meant a great deal of additional stress. Many families are struggling to balance two working parents, caring for small children, and homeschooling older ones. The economic effects of staying home has also put many people’s jobs in jeopardy. And last but certainly not least, there is the uncertainty about how long this state of affairs will last and how soon life will go back to something resembling normal. I have heard many people say, “If I just knew how long this would last… .” Of course, not being able to plan, and not having a finish line to work towards, adds additional worry. This type of persistent stress steadily wears on mental health and can even lead to depression. RELATED: More Than Half of American Workers Are Experiencing COVID-19 Anxiety, Survey Finds
DIY Ways Everyone Can Improve Their Mental Health During the COVID-19 Pandemic
There’s no questioning that things might feel bleak right now. If you are feeling any of these effects, remember that it is natural, and that there are ways you can bolster your mental health, including:
Getting Help If you have a current mental health provider, continue to talk with them online if you have the opportunity. If you are not in treatment and want to establish care, you absolutely still can. See the resources on the bottom for help finding a mental health provider.Connecting Connect with a family member, friend, religious leader, therapist, or whomever; connect with someone you can talk to about your concerns. This is especially helpful if you have significant worry. Sometimes when we are deep in a worry hole, all we see if the worry. Talking to a friend or counselor can help you balance this anxiety with other thoughts as well as support you.Creating a Routine It may not be the same routine as you had pre-pandemic, but it is still essential to build a routine. Try to wake up and go to sleep around the same time, eat at similar times, and build in scheduled self-care (whether it is reading, taking a bath, or taking time to get ready for the day, even if there is nowhere to go). For maximum benefit, include three healthy meals, time outdoors, if possible, and physical activity.Sleeping Sleep is essential to mental health. Try to get seven to nine hours of sleep every night. Also, pay attention to bedtime habits that may be interfering with sleep. Watching or reading the news, going on social media, or increased alcohol intake prior to bed all can interrupt your night’s sleep.Staying (a Little) Informed Constantly following the headlines can add to stress, so set a limit to your consumption of news. Keep in mind that reading news —instead of watching news — usually allows for more control over what and how much you consume.Using Technology to Your Advantage Modern technology has great potential for helping out with social isolation. Use FaceTime, Zoom, or other social networking apps to connect with friends and family that you cannot physically be with. Though gyms are in uncertain stages of reopening, if you enjoy fitness classes try one of the large number of online classes, fitness apps, or Instagram and Facebook lives. Don’t, however, scroll through social media feeds to see how other people are seemingly faring in social isolation compared with you. These comparisons are not necessarily true and are not helpful.Having Self-Compassion It’s not normal to be stuck at home, or to have to work while simultaneously homeschooling your child. Don’t beat yourself up over every mistake or loss of patience. Do your best and let go of the rest.
RELATED: The Telemedicine Tipping Point Is Here, and Laws Have Changed to Make It Easier to Access
Mental Health Resources for When COVID-19 Wears You Down
If the pandemic is wearing you down, there are a wide array of resources available should you decide you need them, including: Active Minds The nation’s leading nonprofit organization supporting mental health awareness and education for young adults, Active Minds also offers information on mental health for young adults, parents, and communities addressing COVID-19-related issues. American Foundation for Suicide Prevention The American Foundation for Suicide Prevention is dedicated to saving lives and bringing hope to those affected by suicide American Psychological Association (APA) A scientific and professional organization with resources for the public, the APA also offers COVID-19-related resources as well as general tips for building resilience. Anxiety and Depression Association of America (ADAA) An international nonprofit organization dedicated to the prevention, treatment, and cure of anxiety, depression, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD), the ADAA provides education, peer-to-peer support communities, and a “find a therapist” function. You can also reach them by phone at 240-485-1001. Child Mind Institute This nonprofit is dedicated to supporting children with mental illness and learning disorders and their families. It also provides clinical care as well as resources. Call 212-308-3118. Crisis Text Line This resource provides free 24/7 support for people in crisis. Text 741741 from anywhere in the United States to text with a trained crisis counselor. You can also message them on Facebook. Emotions Anonymous This nonprofessional group focuses on emotional well-being using in-person (when possible) and online meetings. ForLikeMinds This is an online support network for people living with or supporting someone with a mental illness. Grief Share This organization offers free group support for those grieving the loss of a loved one. The Jed Foundation The nonprofit Jed Foundation protects emotional health and prevents suicide in teens and young adults. Text “START” to 741741, or call 800-273-8255. National Alliance on Mental Illness (NAMI) NAMI provides advocacy, education, support, and public awareness for individuals affected by mental health and their families. You can reach them at 800-950-6264 (NAMI). NAMI also has a comprehensive COVID-19 help guide (PDF), which includes resources for mental health, health insurance, and financial assistance. National Domestic Violence Hotline This hotline offers 24/7 confidential support for people experiencing domestic violence. Call 800-799-7233. National Suicide Prevention Line This number provides 24/7, free, and confidential support for people in distress. Call 800-273-TALK (8255). Substance Abuse and Mental Health Services Administration (SAMHSA) An agency within the U.S. Department of Health and Human Services, SAMHSA leads public health efforts to advance the behavioral health of the nation. You can reach them at 800-622-4357 (HELP). The Tribe Wellness Community This is a free online community where individuals can join peer-to-peer support groups. Groups categories include addiction, anxiety, depression, HIV/AIDS, LGBT, MarriageFamily, OCD, and Teen. 7 Cups This resource provides free online text chatting with a trained listener for emotional support and counseling. 7 Cups also offers fee-for-service online therapy with a licensed mental health professional.
