Your mental health during a pandemic
Over the weekend, I watched a new episode of the Netflix series "Coronavirus". Episode 1 was about how the pandemic has started, the second episode addressed the creation of the vaccine giving some estimation of a timeline. I want to address the third one, probably the most important these days - the impact of COVID-19 on our mental health.
Scientists have sometimes fun methods of testing things. They made subjects play a game with the "snake" under the rock. The results showed that we have less stress if we know a danger will happen, opposite to not knowing whether a shock is coming or not and what kind of shock it will be. This is exactly what we experience collectively during COVID-19. Which shock will happen next? Will it be our physical health, mental health, the collapse of a global economy, the risk of losing a job, worries about the family and friends, what will happen to our plans and dreams?
It is ok to feel fear as it helps us to survive (fight-or-flight response), but we are not designed for chronic stress. As this "danger" is not going away, the stress stacks up - we feel like we are losing control, being constantly anxious about the future, having trouble sleeping, ruminating about all the unknowns. And it will stay with us much longer.
“With every global crisis, like GFC or 9/11, people have experienced PTSD for over a year after it was over.”
There is no line you need to cross!
If you feel like you have difficulty functioning in a usual way - go get help!
Coping helps - one needs to keep the balance of stress and calmness. There are many tools to help you with that. Below are the simplest how-tos:
Deep Breathing helps to cheat the brain, convincing that you are safe so it calms down. Even one minute a day or when you feel stressed - helps. Inhale, count to five, hold your breath, exhale slowly counting to five.
Boundaries with the news - choose your sources and do it once a day. The rest won't help you and should not affect your behavior in any way.
There was a 55% increase in alcohol sales in the US alone, and all over the globe during the pandemic. It helps, but only short-term. Numbness is not nothingness, it’s being overwhelmed by too many feelings
Resilience comes from a feeling that you have some type of control. Take control of what you can in life, have a daily routine - find what you like and what helps you to feel more grounded.
Creativity and music help! We saw viral videos of classical music concerts on the balconies in Italy, Spain, and all over the globe. Group singing is great, as you co-create with others.
Gratitude - feeling and expressing. Even small things like an 8 pm cheer to those on the frontlines and writing down positive events of the day, like a smile or a joke of a stranger, helps to feel better.
“The helper’s high” - scientists found that volunteering has a higher effect on longevity than exercising 4 times a week. Shift the focus from yourself - help others using the resources you have - money, blood donation, or simply give your skills and time to someone.
We are wired for connection. Yes, video calls are not the same, but staying in touch with others is important! The image below shows the impact of SARS in Hong Kong on the need to take care of those around you and your own mental health.
I recently asked one of my coaching clients "What if this is not fully over till the end of 2020?". Even the thought of that is terrifying. We all want to believe the pandemic will be over soon. But what if the global effect will last much longer and this will affect you? Do you have enough mental resources and support to go on for so long in a healthy way?
If this article made you think, send me a message. Do not wait hoping its over soon and you will wing it. Sometimes, even a conversation about stressors helps to organize it in your brain and calms you down. I'm happy to volunteer up to 3 1-hour sessions per person to address such an important topic. The trick is that I get my “helper’s high” - so by helping you I'm helping myself! :)
“We are going through this together!”
P.S. Feel free to share this information if you have friends or family members who are struggling. Sometimes we all need a little help!