We are all deeply aware by now of the multiple challenges presented by the COVID-19 pandemic. Those include, of course, everything from financial issues to direct threats to our physical health. Not to mention the deep disruption to our daily routines and social interactions.

All those very significant concerns weigh on our mood and frame of mind as well, especially since this situation is unprecedented for so many of us. We would like to offer some ideas on how to protect mental health during the coronavirus pandemic and the resulting social distancing measures.

First of all, don’t feel bad about feeling stressed! It’s a natural response to fear when the nervous system and emotion-linked areas of the brain hit overdrive. And the longer the condition persists, the deeper those feelings can become.

How we deal with stress depends on several factors such as where we live and the community around us, one’s personal background and experiences, and concern for people that mean a lot to us.

Often, the people most vulnerable to stress in times like these are the elderly who may be more at risk, kids and teenagers, responders and caregivers, and those with existing mental health conditions or substance abuse issues.

Am I Stressed? What Can I Do?

How does stress manifest itself? Some indicators include:

• Preoccupation with your health and that of others
• Problems sleeping or concentrating
• Changes in diet, eating patterns and digestion
• Unusual, obsessive or erratic behavior
• Elevated general anxiety
• Increased fatigue
• Feelings of loneliness and sadness
• Downturn in existing chronic health issues
• Increased use of substances like alcohol, tobacco and drugs

Here are some self-care tips while social distancing that can help you manage stress and anxiety due to COVID-19:

• Be judicious with how much time you focus on the latest news developments
• Make sure you are utilizing sources of information that are accurate and unbiased
• Avoid the amplification, disinformation and noise that can come from social media
• Distinguish between negative global and national news vs. your local conditions
• Accept an inevitable sense of uncertainty as the situation evolves
• Continue to pursue, within official guidelines, activities you enjoy and take time to relax
• Keep up a healthy and nutritious diet
• Monitor your own thought patterns and try to let go of excessively negative thinking
• Maintain (or start) a regular exercise routine like walks around the neighborhood
• Continue to maintain routines like household chores and pride in your home
• Start a program of meditation, mindfulness or yoga
• Stay in contact with other people, share your feelings, offer support
• Ask for help if you need it

How Can I Help My Kids?

If you’re a parent, your first thought is often for your children. And rightly so, since they are likely to be confused and frightened right now. First of all, the way you handle yourself, consciously and subconsciously, can have a significant impact on their feelings.

There are several symptoms to watch out for in young people that can indicate changes in mental health. They can include excessive emotionality, regression to behaviors they’ve outgrown, changes in eating and sleeping, difficulty in school, problems with attention, unusual body pain such as headaches, and substance abuse.

What can you do to help your kids get through all this?

• Keep up overall communication
• Share age-appropriate factual information
• Provide an emotionally safe and secure environment
• Offer ideas on how you are coping
• Limit exposure to too much news and social media
• Continue and increase fun activities
• Take care of yourself!

Where Can I Find Resources?

Sheltering at home cuts us off from a multitude of activities that have become a routine part of our everyday lives. Simply staying occupied day after day is a major challenge for many of us. However, there are tons of options from TV binge watching or reading a good (long) book to online courses and concerts. You can find suggestions everywhere from media stories and web sites to your friends and associates.

There are also resources to address the serious questions we all have about the disease, its progress, our concerns, and what to do if we think we’ve been exposed to or contracted it. Two solid sources to start with are the Centers for Disease Control and the Johns Hopkins Coronavirus Resources Center. 

Don’t forget that the majority of people experience only mild symptoms and there are large numbers of scientists, companies, government agencies and good Samaritans working night and day to resolve this crisis as soon as possible.