Tips and Resources for Mental Wellbeing
With constant disruption being caused by the effects of COVID-19, each day carries with it some degree of uncertainty. The way our education, workforce, economy, and everyday lives operate has become unfamiliar and ever-changing in a short amount of time. While many of these changes are external, they can also impact us negatively on an internal level, especially where our mental health is concerned.
Couple, Marriage, and Family Therapy associate professor of practice, Nicole Piland, Ph.D., LMFT, offers tips for your mental health.
Maintain a Routine
Even if your routine looks a bit different than it did before social distancing mandates were put into effect, Dr. Piland suggests maintaining as much of that routine as possible. Routine can include simple things such as getting up around the same time as you would during the workweek, showering, and getting dressed for the day.
Limit Media Exposure
Excessive media exposure can heighten feelings of anxiousness, so limiting that influx of information can help put us more at ease.
"Another step we can take is to reduce the amount of media exposure while staying informed by the experts who serve as information sources for COVID-19 updates and guidelines," Dr. Piland said. "While information is power in many cases, some people are more negatively affected by the worst-case scenario type stories, which can serve to fuel anxiety and depression. Consider limiting your media exposure to once or twice a day for a specific amount of time."
Practice Self-Care
Dr. Piland explained that the types of self-care she and other therapists would endorse for clients prior to COVID-19 still apply. These include getting seven to eight hours of sleep, adequate hydration, healthy food intake, exercise, meditation/relaxation, and interpersonal contact. Despite closed workout facilities and interpersonal contact being limited to immediate family members, Dr. Piland suggests finding a way to incorporate both, even if it's not the same. She also notes that interpersonal contact is especially essential for those living alone.
"For someone who lives alone, it's important to identify alternative ways to connect with those who care about them," Dr. Piland said. "For instance, you might schedule a Skype/Facetime call and watch a movie together or have a virtual coffee date. Luckily, the temperatures are warming up and getting outside to enjoy the sunshine and watching the budding spring flowers emerge is a great way to reset to reduce stress."
For more information on self-care ideas and tips, visit the CDC here: https://emergency.cdc.gov/coping/selfcare.asp
Give a Voice to Your Emotions
During difficult times, we often have a myriad of emotions running through us at any given time. Because our emotions are a byproduct of our thoughts and experiences, Dr. Piland says it's better to give them a voice and work through what we're feeling.
"It's important to find ways to express or release difficult emotions so that they don't begin to distort our thinking or evolve into unhealthy coping responses that have negative consequences," Dr. Piland said. "Typically, fear and worry are not productive although warranted for certain circumstances. Try to stay positive and encourage those you love to do the same. We will get through this time and hopefully with greater compassion for those who are impacted most."
Dr. Piland also suggested using meditation after consulting a medical professional as a way to decrease stress, citing apps such as Headspace and Calm helpful meditative tools.
Mental Health and Work
Much of the workforce has transitioned to working from home while others are still considered essential employees and must leave their homes for work.
For those working at home, Dr. Piland suggests taking short breaks away from your devices. Moving around and getting outside for a few minutes can reduce the overwhelming feeling that might come from the amount of new information or procedures required of you when using an online format.
"Social distancing is requiring those who are working from home to be more confined as well as possibly juggling the simultaneous demands of homeschooling their children or caring for a loved one," Dr. Piland said. "It's important to recognize one's limits and have self-compassion, as well as an understanding for loved ones, who are also faced with many changes to their daily routine."
For those who are serving as essential staff in their places of employment, Dr. Piland says it's important to utilize the same self-care options as anyone else, if not more so. Essential personnel, especially healthcare providers, have an increased burden of being exposed to the virus, working long hours, and being witness to those who are suffering. The increased exposure to the emotional stress of those around them will take a toll on their own well-being.
Dr. Piland also notes that those who are currently facing unemployment due to the sanctions resulting in temporary closures of businesses should practice self-care because this is a scary time. However, instead of focusing on an uncertain future, Dr. Piland suggests finding other ways to think about current events.
"Although easier said than done, it's important to consider ways to think about the current situation as an opportunity rather than a crisis (i.e., to spend time with family, focus on simple things like organizing one's house, or focusing on tasks that are normally pushed aside due to the grind of work-family demands)," Dr. Piland said. "Essentially, consider asking yourself: In what ways could you benefit from this time? Can you think about this situation another way? What am I most grateful for?"
Resources
Reaching out to a mental healthcare professional can also be a helpful avenue during this time. With many clinics shifting to telehealth, a provider can be a phone or video call away.
The Texas Tech Family Therapy Clinic is in the early stages of offering telehealth services and will begin considering taking on new patients in the following weeks. The clinic offers services for children, individuals, families, and couples. You can learn more about the clinic and its services here: https://www.depts.ttu.edu/hs/mft/clinical_services.php.