Fresh Concept

Mental Health in Uncertain Times

Help Is Out There!

As we have all recently learned, nothing increases stress levels like a global pandemic.

Fear and anxiety top the list of mental health challenges during a time when the world feels upside down. We are restricted from (or at least socially distanced from) our usual social activities. Some of us have lost a job or a business. Even those of us who didn’t lose income may have lost ground in our retirement plans. Everything we do is harder than it used to be, even things as simple as grocery shopping. Add that to the fear of harm from the virus

itself, and—boom! Just like that, you’re in a position of stress you never thought you’d see in your lifetime. It’s easy to understand how your stress threshold can start to fray. How do you keep your mental health grounded during times like these? There is always a light in the darkness. In this article, we’ll take a look at self-care strategies and when to reach out for professional help.

At the time this article was written, the United States has recorded more than seven million cases of COVID-19, and more than 200,000 people have died. By the time you read this, the numbers will be higher. As doctors and researchers attempt to adapt to the fast-moving virus, we’re not sure when we’ll see an effective vaccine or how soon it will be available to the public. In the face of fear and uncertainty, it’s important to follow medical guidelines, but it’s just as important to find some refuge from the mental health challenges that the pandemic brings.

The Mayo Clinic, the CDC, and countless websites offer great advice for relieving stress, anxiety, fear, sadness, and loneliness, but a local therapist will be able to offer a more personal treatment plan for your health and well-being. It’s important to note that existing mental health challenges may well worsen during these uncertain times. COVID-19 may be our newest challenge, but it’s certainly not the only one! If you or someone you know is in crisis right now, call the National Suicide Prevention Lifeline at 800-273-8255. Counselors are available 24 hours a day.

Stress is a normal part of life, and everyone’s stress levels wax and wane over time. Right now, the addition of pandemic challenges to everyday wear and tear has made life feel out of control for many of us. If you feel pushed beyond your ability to cope or are having difficulty concentrating on everyday tasks, it is a great time to seek help from a healthcare provider or mental health professional. Many providers are offering telehealth options now, so don’t let anxiety about entering a healthcare facility stop you from getting the mental health care you need. Just talking about it helps! Remember, you’re not alone with those feelings.

There are many ways to find a mental health provider. Your employer might offer an employee assistance program. A trusted friend or family member may have a provider to recommend. Your primary care physician can certainly offer a list of suggestions. Licensing requirements vary by state, but credentials to look for include LIMHP (licensed independent By Janette Calabro mental health practitioner) or LMHP (licensed mental health practitioner). Look for graduate or post-graduate degrees if you’re searching for a credentialed therapist.

Stress can have great impact on how you relate to your spouse or partner, your children, and the rest of your family. Many types of counseling can help. The purpose of couples therapy or marriage counseling is to help strengthen and rebuild a relationship or to help you through a separation. Family therapists can help family members make thoughtful decisions, either together or separately. Counseling provides a safe environment for the whole family to ask questions, express feelings, and talk about ideas to reduce conflict. Conflicts between parents and children can be complicated, especially during these strange days. Remember, life doesn’t stop during a pandemic. Instead, our limits may be tested beyond our everyday trials and tribulations. Children and teens have their own issues that may require additional therapy. Substance abuse or alcoholism, mental or physical illness, and divorce are among the many reasons to seek therapy.

Post-traumatic stress disorder (PTSD) is another issue that can almost always be helped with counseling. PTSD is sparked by a traumatic life event, including living or serving in an armed conflict zone, enduring a sexual or physical assault, experiencing the sudden death of a beloved friend or family member, or even witnessing the assault of another person. PTSD symptoms include intense fear, helplessness, and stress that may require treatment from a medical professional. Psychotherapy and sometimes medication can provide immediate help, but therapy for PTSD is often a lifelong process. Cognitive behavioral therapy can help individuals change how they think about their trauma.

Counseling can be vital for people who are struggling to understand their own sexual identity or orientation. It can also help people deal with negativity from the people around them who do not approve. Though attitudes and social norms have changed considerably in the United States, members of the LGBTQ population still endure discrimination, marginalization, alienation, and even violence. Counselors can help patients who are figuring out who they are and can help families who seek to better understand their loved ones.

When we began to hunker down at home this spring, the goal was to slow the spread of COVID-19. Unfortunately, being cut off from the social networks of work, school, and community brings its own challenges. Many forms of abuse

and domestic violence worsen during periods of isolation. Vulnerable populations like children, the elderly, the homeless, the unemployed, or people with disabilities and compromised health are made even more vulnerable to abuse when we’re all isolated from our usual social contacts.

Physical, sexual, emotional, or domestic abuse can lead to feelings of shame and anger, trust issues, and self-destructive behavior. If this is the path you’re on, please know that you don’t have to continue down that road. It’s never too late to turn around! A therapist who specializes in protecting victims from the outcomes of abuse can help end the cycle of violence. A domestic violence counselor can also keep in close contact with legal aid to protect victims.

If you’re experiencing noticeable changes in sleep or eating patterns, have difficulty concentrating, or notice an increase in smoking or alcohol use, it’s time to take control— it’s time to find healthy ways to cope with the stress, depression, or anxiety you’re feeling. It’s true that everyone reacts differently to stress and to the pandemic. It’s important to know your own boundaries and to make a plan to take care of yourself.

We all know that getting enough sleep, exercise, and healthy food is the basic formula for good health, but there’s more you can do to help yourself! It might be good practice to take regular breaks from repeated news stories and to limit your exposure to news media. It’s good to be in the know, but you don’t need to rehash the news 24/7. Make a list of local resources in case you are sick or are concerned you might have COVID-19. Add to that list the contact information for support services, including a mental health counselor or therapist. Take precautions like facial coverings, social distancing, and other common-sense illness avoidance tactics like frequent hand-washing. Avoid overindulging in substances like alcohol or tobacco.

It also helps to keep your daily routine as regular as you can. Set aside time to surround yourself in the beauty and wonder of nature. Use your alone time to reconnect with yourself and those you love. Just because you’re not gathering in person, that doesn’t mean you can’t gather! Online happy hour, concert watch parties, or family games can be great ways to keep in touch. Relax and recharge with deep breathing, yoga, meditation, or a bubble bath! Listen to music you love, dance, or immerse yourself in art. Be sure to keep a journal of things that you’re grateful for—on days that you feel less grateful, you can read through past entries to remind yourself of what your life has to offer.

Pandemic or not, these are great strategies to stay mentally healthy. During times of extra stress, it’s common for tried-and-true coping skills to work less effectively than usual. If this is happening to you, make an appointment with a therapist or mental health practitioner. By the time the pandemic releases its grip, you’ll be armed with the tools to help conquer your mental health battles and to help those you love do the same.

Sources for this article included: goodtherapy.org, cdc.gov, dhhs.ne.gov, mayoclinic.org, usatoday.com, and forbes.com.

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