by Claire N. Agard, PhD, CCTP
1. Maintain familiar daily routines, i.e. get out of bed, shower. get dressed. Relax in between periods of work. Structure can be helpful during times of uncertainty so try to maintain a regular work and break routine. Chose an activity you find relaxing. Engage in it during breaks (e.g. listening to music, interacting with family members, etc.).
2. Get moving, e.g. pushups, dance, use free weights, run/take walks while maintaining social distancing (if permitted by your local/state government).
3. Stress/grief takes both an emotional and physical toll. For this reason, it is important to maintain a healthy diet, remain hydrated and get enough sleep. Doing so can strengthen your body and help it to adapt to stress and reduce the toll of negative emotions.
4. Keep a journal. When journaling, try to focus on the positive things about your life. Focus on things for which you’re grateful. As you journal, make note of anything, no matter how small, that indicates that you are beginning to feel better or deal with the stressful situation better.
5. Acknowledge and accept your sadness and/or anxiety. Know that sadness, and even anger, are natural when grieving. Try to keep in mind the fact that grieving is a process. Remember that the pain will ease with time.
6. You may not be able to change a highly stressful event, but you can change how you interpret and respond to it. How you interpret the event can play a significant role in how you feel. It may be difficult to do so but try to maintain a positive outlook. Know that the current situation and your negative emotions are temporary.
7. Avoid negative emotional outlets (e.g. alcohol, prescription and/or illegal drugs) as these are merely temporary fixes. Instead, focus on giving yourself the tools to manage the loss/stress.
8. Establish and maintain a support system. Here are some suggestions to help you:
a. Make sure that you have the contact information for friends, family or for anyone else to whom you feel close.
b. Stay connected with others using the contact information you have or via free online video platforms (e.g. FaceTime, Zoom, WhatsApp, Skype). If you’re younger than 18 years old, obtain your parent’s permission before using any of the platforms mentioned.
c. Lack of in-person interaction can be challenging since voice and non-verbal behavior make up a significant part of our interaction with others. Use the video platforms suggested to have virtual group get-togethers with others, e.g. family members, co-workers, friends, classmates.
d. If necessary, get help. Contact SAMSHA Disaster Distress Hotline (800-985-5990). It provides 24-7, 365-day a year crisis counseling to anyone experiencing emotional distress related to disasters.
e. Keep and, if necessary, use the telephone number for your state’s crisis/emergency hotline. Counselors on those lines typically provide support to address a wide range of situations,
f. *Find a free online support group. See the below. If you’re under 18 years old, obtain your parent’s permission before participating in any of the groups listed.
Additional support options:
1. NAMI hosts online communities where people exchange support and encouragement. These discussion groups can easily be joined by visiting: www.nami.org.
2. Support Group Central: www.supportgroupscentral.com offers virtual support groups on numerous mental health conditions – free or low-cost. The website is also offered in Spanish.
3. SupportGroups.com: https://online.supportgroups.com/ is a website featuring 200+ online support groups.
4. For Like Minds: www.forlikeminds.com: an online mental health support network. It allows individuals to connect with others who are living with or supporting someone with mental illness, substance use disorders, and/or stressful life events.
5. The Trevor Project (thetrevorproject.org) provides social networking and counseling for LBGTQ youth, their friends and allies. Only those 25 years old and younger can use the service. Live online and telephone counseling and chatting are provided. To chat: Text START to 678-678. Counselors are available 7 days weekly, 24 hours daily, 365 days a year. Their services include suicide prevention (Trevor Lifeline 1-866-488-7386). All services are confidential. English only.
References
American Psychological Association. (2020). Building your resilience. Retrieved from
https://www.apa.org/topics/resilience
Mental Health America. (2020). Bereavement and grief. Retrieved from
https://www.mhanational.org/bereavement-and-grief
National Alliance on Mental Illness. (2020). COVID-19 Resource and Information Guide. Retrieved from https://www.nami.org/getattachment/About-NAMI/NAMI-News/2020/NAMI-Updates-on-the Coronavirus/COVID-19-Updated-Guide-1.pdf
*OneHealth.com does not endorse any of the support groups listed. Links are provided for informational purposes only. As such, neither OneHealth.com nor the writer is recommending or suggesting use of any of the resources listed. The decision to use/participate in any of the groups is solely that of the reader of this informational document.
