THERAPIST THURSDAY: How To Stay SANE During Coronavirus Chaos

People are uncertain about so many things. In all of this chaos and unpredictability, how can we keep our sanity?

With so many things in a state of change and so much of what we know disrupted, it’s completely understandable to feel some anxiety (or a lot of anxiety). This is a very normal reaction to all of these changes occurring at once. But obviously it’s important to hold it together and to maintain our mental and emotional health. So here are some suggestions of how to do so:

Create a Routine

It can be very tempting in a time when there is not much we HAVE to do, to do nothing at all. We may want to get up late, stay in our pajamas, and just veg on the couch watching TV or escaping into our phones/ devices. And this is fine to do for a few days. But if you do this day after day, it is likely that you could develop some depression or anxiety. This is because routine is important for our mental health. It creates a sense of predictability and usefulness. Having nothing to do day after day tends to decrease mood over time. If you have a family or kids, I’d encourage you to make a routine together, and then stick with it. For my family, we are all required to do an hour of each of the following daily: family time, reading, exercise, and chores (we’re doing things like organizing closets and cabinets and taking on some spring cleaning types of projects)

Get Some Exercise Daily

Exercise is obviously good for our physical health; but it is also very good for our mental and emotional health. And a focus on this is important because if we aren’t mindful about getting in exercise daily, it’s likely we’ll actually be moving much less than we would be if we were participating in our normal activities. In addition to exercise increasing our endorphins and serotonin levels, which increase mood and a sense of well-being, it can also go a long way in reducing anxiety. This is because anxiety causes an increase in the energy within our bodies as it makes our bodies ready for action (due to the sense that there is danger). But when we don’t actually need this extra energy, it just sits in our bodies unless we bring it down or do something to burn it off. I know for myself, on the mornings I have been on very long walks, the rest of my day goes much better. Instead of a sense of internal unrest I am able to feel more of a sense of gratitude.

Practice Daily Gratitude

Even in these uncertain times, there really is so much to be grateful for. Everything from good health, our family, having food and necessities. These are all things we should appreciate if we have them. In addition to this, this unprecedented time is giving most of us the gift of time with family and an ability to slow down and focus on what really matters. In our crazy busy world, this can be an invaluable gift, as eventually things will return to normal and we’ll all be back to the rat race. So, if we’re able to stop and appreciate this gift of time, we may actually find that it is something to be extremely grateful for!

Practice Good Self-Care

So many things go into good self-care. One that is very important is to eat well. For some of us, this could be a time to evaluate eating habits, maybe make some healthy changes, or just be able to eat more healthy home cooked options than we’re able to do when our lives are busier. Another important self-care item is proper sleep. Be sure to get enough, but not too much. Changes either way can lead to depression over time. It is recommended to try to stay as close to our natural circadian rhythm as possible, which means bedtime close to 10pm and wake time close to 6am. But whatever time you choose to sleep and wake, make sure not to over or under sleep. (I know there’s no way I’d be able to get my kids up at 6am right now without some serious threats). Good hygiene is very important as well. When we have nowhere to go and no one to see, staying in pajamas and not showering or grooming can be very tempting! And there’s nothing wrong with doing this from time to time. Do keep in mind, however, that how we look and how we care for ourselves is directly tied to mood. So, most days, take the time to dress and groom the way you normally would. Your mood will thank you for it in the long run! Also, keeping normal grooming habits can help greatly with anxiety.

Create Balance in Your Routine

Be sure to have time alone and time with those you love. Put both in the routine you create. Allow for social time. Allow for time to separate. All of these items are important. If people are together non-stop, no matter how much love or fondness people have for each other, eventually we will become annoyed. And since the goal is to enjoy this increased time together, be sure to also schedule in that time apart!

Do things to stimulate/ challenge your mind

Play a game. Do a puzzle. Figure out a new recipe. If you have kids, they could make a movie or build a "boat" or a "car". Do a craft. Play with legos. Whatever it is, use your creativity and challenge your mind.

Nurture Your Mental and Emotional Health

Pay attention to your anxiety levels. Notice your mood. Meditate daily. Practice mindfulness. Practice yoga. Be social (via technology, of course). Set up a group chat or google hangout and talk with friends and family. Find humorous things and laugh at them. All of these things will help nurture your mental and emotional health. And if you find these things are not enough, seek professional help. Some practitioners (myself included) are setting up Telehealth services so therapy can be done remotely. There is no shame in needing a little assistance staying balanced in these uncertain times. Do not wait until you feel out of control before you seek the help. It is much easier to treat anxiety or depression the sooner it is identified and a treatment plan is implemented.

Acknowledge and process your anxiety

We ALL have anxiety from time to time. My husband and I went on a walk the other day and picked up a Starbucks to go. When we entered the store, there were literally no other customers there and all of the tables and chairs were pushed against the wall. While I knew this would be the case with the seating, it was still disconcerting to me to actually see it. I joked that “Starbucks is empty, it must be the end of the world.” And while this was just a little humor, it did create a feeling of anxiety inside of my body. These empty shelves at stores, long lines for essentials, and lack of people around doing their normal daily activities can be very anxiety provoking. And guess what? That is OK. In fact, that is NORMAL. The important thing is to acknowledge that your body just reacted that way. Say it out loud. And talk to someone you trust about it, someone who will listen and allow you to vent. Acknowledging it and processing it is very helpful in reducing it and helping it not get out of control.

Set and accomplish goals daily

Humans are built for work. It’s the truth, like it or not. And if we do not work in any way, we will start to feel depressed. So, if you’re not actually able to do your regular job (rather that is traditional employment, being a student, or taking care of a family), make sure you replace that with something. Set some other goals for yourself and accomplish them daily. This sense of accomplishment will go a long way in aiding your mental health.

Turn Off the TV, Stop Getting News Alerts on Your Phone, and Reduce Your Use of Social Media

If you find that you are seeking out information constantly, I highly encourage you to STOP. Constantly inundating yourself with news about Coronavirus will only increase anxiety and give you a sense of doom. The fact is, there is much happening in our world right now that we can not control. If that is constantly in our faces, we will feel increased anxiety, because when our focus is on something we can’t control, this is how it impacts us. While it is necessary to stay informed and get information, there is no need to have a constant flow of it taking over our day. So, set yourself some limits, times you will seek out information and time limits for how long it will be on. And if you are on social media seeking out posts about long lines and empty shelves, stop that as well. For one, these posts can give the false sense that there are no goods or food out there, and this is simply not the case. But also, having this type of information constantly in your face can increase a sense of panic. And if there’s anything we really need to avoid as a society right now, it is panic. So, I strongly urge you to turn off this stuff and get to doing some of the other suggestions listed above.

The truth is, in these uncertain times, we’re all feeling a bit uneasy. But if we are mindful of our actions, we will all get through this OK. And it’ll be a great “old person” story we can all tell future generations one day (as they roll their eyes) when they read about it in the history books!

Rochelle Whitson is a psychotherapist in private practice in Temecula, CA. She can be reached by email at meetme4therapy@gmail.com.

If you are interested in telehealth therapy (video conferencing), her office number is (951) 234-4788.