COVID-19 STRESS COVID-19 Stress: Class of 2020

COVID-19 Stress: Class of 2020

By Mike Scarff, LPC

As the class of 2020 transitions into their final days of school, for many students the realization of what they are missing has settled in. The traditional hallmarks of senior year such as sporting events, prom, and even graduation have all disappeared. These high school seniors now not only face the anxiety of their future but are also grieving the loss of their last days of high school. This sudden change in routine and changing emotions has brought about a lot of uncertainty for the high school seniors I work with. Along with this uncertainty is stress. Research shows that people react differently to stress and that those with a lower tolerance for stress and uncertainty are more prone to negative thinking, low mood, and anxiety.

No one can avoid the unexpected but there are a few strategies that can help teenagers better face the stress that accompanies anxiety, grief and uncertainty.

Focus on what you can control and finding the positives

As the days go on and our emotions change, it can be helpful to focus on areas of life that are controllable. For example, a senior who is planning to participate on his university’s swimming team is anxious because the Coronavirus has taken away his workouts. We changed up his routine. He now does many of his core exercises at home. Graduation may be postponed or canceled, but that does not mean it cannot be celebrated. Seniors can plan special events for after the pandemic has ended, like a trip with best friends or a post-graduation party. Focusing on the positive events that can occur at the end of this crisis can give students something exciting to look forward to.

Journaling

Often during periods of grief or anxiety our views on life are clouded. This can be especially challenging for teens. Writing thoughts in a journal can help gain a better perspective on your thinking by forcing your mind to slow down. As you are able to slow down your thought process you can begin to identify negative thought patterns or cognitive distortions. Cognitive distortions contribute to the way people twist perception and create errors in their thinking. A helpful way to combat these negative thoughts is by using a technique called cognitive reframing. One student I work with was upset that the remainder of the school year was cancelled. I asked him to journal his negative feelings and then add a positive side to each one. By reframing his negative thoughts he realized he will be leaving to go to college soon and will now have more time to spend with his 90 year old grandmother. Reframing his negative thoughts through journaling helped this young man realize the positives and, in turn, lessened his anxiety.

Self- Care

It is essential to take care of yourself both mentally and physically during this time. One of the most important ways to practice selfcare is proper sleep hygiene. Due to the sudden change in routine teenagers may be struggling with keeping a consistent sleep schedule. The internet, including social media sites and video games, along with a lack of responsibilities may often lead to sleepless nights. Turning off the television and cell phones at a specific time each night can do wonders.

Exercise is another vital source of stress relief. We are all quarantined in our homes with limited resources. Get creative by doing yard work, cleaning the house or taking the dog for a walk. Try a new sport or exercise. Many studies suggest that regular exercise and sleep can increase dopamine levels.

Maintaining Normalcy

Lastly, maintaining a routine and a sense of normalcy can reduce stress. A tip that I like to reinforce to my adolescent clients during this time is staying connected to their support systems through text messaging, social media and video chatting. Limitations in socialization have increased and the normal developmental avenues for autonomy and independence that teenagers crave are closed. Even though we are restricted, technology can allow us to be creative and maintain our positive support systems.

These are unprecedented times for everyone and no one can accurately predict what the future will look like post-COVID-19. This health crisis has reaffirmed the importance of keeping our minds and bodies healthy to be prepared for any adversity that may come our way. Acknowledging that our vision of the future might be a little different now than it was before will help your teenager reimagine and plan for their future in a positive and constructive light.