Taking Care Of Your Mental Health During COVID-19: Tips From Montclair State Counseling Director

From Montclair State University:

March 17, 2020

Taking Care of Your Mental Health During COVID-19

By Jaclyn Friedman-Lombardo

Director, Counseling and Psychological Services

News reports about the coronavirus, together with concerns that the virus could become more widespread, are raising a number of concerns and making some people worry. To help take care of your mental health, we’ve put together tips to help you input information and concerns in perspective, manage your worry, and maintain a positive outlook.

(Visit the Counseling and Psychological Services webpage for the latest updates and information.)

Tips

• Seek accurate information and limit exposure to social media and news reports that provide no new information or inaccurate information. Here are some reliable sources of information:
  • CDC Information
  • World Health Organization

• Keep things in perspective. Take a deep breath and stay focused on what the situation actually is, rather than the worst-case scenario. It can be helpful to shift your focus to things within your control rather than things outside your control.

• Acknowledge reactions. Allow yourself time to reflect on what you are feeling and how you may be reacting to any fears and uncertainties.
• Maintain your normal day-to-day activities and keep connected. Resist withdrawing and isolating yourself. Maintaining social networks can foster a sense of normality and provide valuable outlets for sharing feelings and relieving stress. Feel free to share useful information you find on governmental websites with your friends and family. It will help them deal with their own worry. If your day-to-day activities are disrupted by closings, attempt to create structure in your day by: scheduling a normal bedtime and wake up time; structuring your time with hobbies, homework, reading; scheduling regular phone/video contact with friends and family.
• Follow the prevention and protection tips given by medical professionals such Montclair State’s University Health Center, national medical authorities, and your own medical doctor.
• Practice calming rituals. Stay grounded in the present moment, which can help you maintain an internal sense of stability and balance when outside events feel threatening.
• Seek supports and use campus resources. Reach out to friends and family and learn about on-campus and off-campus resources that are available. If you or someone you know has high distress that does not seem to be lessening, talk about it with others, or contact CAPS or the Dean of Students Office. Your campus community is here to help!
• Avoid stigmatizing or generalizing. Remember to keep in mind the kindness and empathy with which we strive to treat one another at all times as we address this challenge together. Be aware if your behavior or attitudes change towards others from another country, and avoid stigmatizing anyone who is sick as potentially having the coronavirus. Often when there is uncertainty, our thoughts can become less compassionate and more fear-based.

Recognizing Distress

• Increased worry, fear and feelings of being overwhelmed
• Depressive symptoms that persist and/or intensify
• Inability to focus or concentrate accompanied by decreased academic or work performance or performance of other daily activities
• Sleep difficulties
• Excessive crying
• Isolating or withdrawing from others, fear of going into public situations
• Unhealthy coping (e.g., increased alcohol or drug use, engaging in risky/impulsive behaviors)
• A feeling of hopelessness and/or a paralyzing fear about the future
• Sudden anger or irritability, or noticeable changes in personality

It’s not unusual to experience some – or even several – of the types of distress listed above during times of uncertainty and stress. If you notice these signs in yourself, reach out to family and friends for support, and engage in your usual healthy coping strategies (e.g. moderate exercise; eating well; getting adequate sleep; practicing yoga, meditation or some other mindfulness activity; taking time for yourself; engaging in a hobby or other fun activity, etc.).

If your distress continues or gets to the point that you are having difficulty managing your day-to-day activities, then seek professional help. Call Counseling and Psychological Services (CAPS) at 973-655-5211 for assistance.

More about Counseling and Psychological Services

Our services are free, voluntary and confidential, and available to all Montclair State students. Though a brief wait for services might occur at busier times of the year, urgency of need is always taken into consideration when scheduling an appointment. Students are typically seen for an average of six individual sessions. In some cases, after an initial appointment, a referral will be made to an off-campus agency or private practitioner. This would most likely be the case if the student’s needs can be better met off-campus, or if longer-term services are deemed more appropriate. Additionally, we offer short-term consultations and referrals for faculty and staff.

In order to meet high demand for services, students with a prior history of individual treatment at CAPS who are returning for additional individual treatment may be assisted with the following other options for support. Note that TAO Connect is a terrific online resource that students and staff can log into remotely.

• Group Counseling (weekly drop in and therapy groups)
• Consultation appointment
• Let’s Talk (brief consultation sessions; nine times and locations weekly throughout the semester)
• TAO Connect (Therapy Assistance Online)
• Psychiatry
• Self Help Screenings
• Short-term Individual Counseling
• Referral session for off-campus treatment. Find a local mental health professional.

Students should always use emergency and crisis services, as needed.

Learn more about taking care of your mental health in the face of uncertainty.

This press release was produced by Montclair State University. The views expressed here are the author’s own.