Understanding the mental health impact of Covid-19
What we are going to cover? ▪Understanding our brain’s response to stress ▪Explore how to our bodies respond to stress ▪Explore difference between Fear vs Anxiety ▪Look at how to support our mental health right now ▪Understand what children are going through ▪Tips for Kids
What’s happening to our brains & our bodies right now?
Limbic System = Brain’s Alarm System
Alert | Attentive | Act
COVID19
Typical Reactions to Stress • • • •
Racing heart Sleep Headaches Stomach aches
• • • •
Poor concentration Racing thoughts Forgetful Poor mental acuity
Physical
Emotional
Cognitive
Behavioural
• Fear / anxiety • Sense of dread • Irritable • aggression
• Avoidance • Changes in routine • Withdrawal
ACUTE STRESS RESPONSE FIGHT / FLIGHT RESPONSES Anxiety | Overwhelmed | Chaotic Responses Emotional Outbursts | Aggression Obsessive Compulsive Behaviours & Thoughts Over-Eating | Impulsivity
EMOTIONALLY REGULATED / SELF CALMING Calm | Cool | Collected Present | In the Moment Rational | Thoughtful | Intentional
FREEZE RESPONSES Separated from Feelings | Not Present Unavailable | Shut Down Memory Loss | Disorganized Disconnected | Auto Pilot
Unique to Covid-19 Threat Regulation (Calm the alarm system)
Action
Alarm System Activated
Attention
Fear vs Anxiety Fear is an emotional response to an immediate threat and is associated with our neurological fight/flight/freeze response to escape/seek safety Anxiety is an emotional response to anticipation of a future concern or event and is more associated with physiological and behavioural symptoms
COVID19 REALITY
Fear Present
Real & Immediate threat
Anxiety Anticipatory / future What ifs Uncertainty
“Intolerance of Uncertainty”
Some Stress Hormones are helpful! • Oxytocin is a main stress hormone produced by the pituitary gland when we perceive a threat. • Oxytocin increases social desire, parent protection hormone. • Your automatic adaptive stress response is nudging you to seek support.
What will help right now? •Accept that what we are experiencing is a very normal reaction to a highly abnormal situation •Be patient with ourselves and others •Be flexible; find predictability in moments •Be preventative; • Covid19 prevention includes physical health and mental health actions.
What do we have control over? Threat Regulation (calming the alarm system)
Action
Alarm System Activated
Attention
• Manage our information intake • All news is not equal • Take regular information breaks • Be aware of what we are focused on • Look at the whole truth • Focus on what remains certain
• Create routines for work &/or school • Take care of your sleep hygiene • Set daily tasks/goals, 1-Day-at-a-time • Set aside family time • Be socially connected, stay in touch • Eat healthy • Follow all Public Health advise • Keep a journal or a scrap book
Engage the sensory system; ▪ ▪ ▪ ▪
Cook/Bake – smell / taste Pull weeds/garden – smell/visual/tactile Music/Dance – auditory/vestibular Watch the waves / Be in nature – visual/auditory
Mindfulness ▪
Focused breathing | Meditation | Be in the moment
Movement ▪
Yoga | Stretching
▪
Walking | Exercise
APPS
Supporting Children Through Covid19
What do parents & children naturally do in times of fear or threat? Scared children naturally
Parents of scared children naturally
• Signal their parent • Protect their children • Run towards parents • Provide comfort to their children • Seek safety from parent • Reassure their children of safety • Seek reassurance from parent
Parental Protection is functionally adaptive for the survival of all mammal species
What parents are reporting? Childhood Toddlers
Teens
Worry, lots of Qs
Regression
Poor sleep
Withdrawn
Poor sleep Whinny / Clingy Tantrums
Bored, complaining Reassurance seeking Controlling Emotional Outbursts
Socially connected
Poor sleep Overeating Irritable Frustrated
Challenging rules
How to Support Children’s Mental Health? ▪ Manage your worry & mental health ▪ Be patient with yourself, your partner & your children ▪ everyone is coping in their own way ▪ Talk about Covid19 in a developmentally appropriate way ▪ Limit access to information that will increase fear ▪ Avoid shock statements ▪ Maintain routines, but be reasonably flexible ▪ Bedtime ▪ Meals ▪ School work ▪ Play
How to Support Children’s Mental Health? ▪ Maintain behavioural expectations ▪ consistent rules help children feel safe ▪ chores can bring a sense of routine ▪ Focus on sleep, nutrition and movement ▪ Encourage free play, art, music – sensory play ▪ Play with them ▪ Be present ▪ Offer reassurance and support, but watch for frequency & helpfulness ▪ Connect with your Teens ▪ Let them pick a Netflix series ▪ game with them
When to Seek Professional Help? • If you or anyone in your household has a history of mental health difficulties take preventative measures and stay in touch with your mental healthcare professional • If you are concerned about changes reach out to a licensed mental health provider for a consultation
Questions & Discussion