Managing Anxiety & Depression During A Public Health Crisis

The rapid spread of COVID19 (Coronavirus disease) and the nationwide emergency response has been fast-moving and intense. For those who struggle with anxiety or depression, the impact of the pandemic can be far-reaching and feel overwhelming. Because anxiety and depression can already feel isolating, it is important to stay ahead of the symptoms by prioritizing your own mental health.
Here are some suggestions to help with maintaining emotional wellness during a crisis.

Control what you can. There are many, many things that feel out of control right now in the world. Focus on what you can manage in your personal life every day, and do that. Routines are extremely important, especially if you struggle with mental health issues.

• Practice your (and/or your family’s) daily routines.
  • Take care of your hygiene – shower and get ready every day, even if you are working from home.
  • Take care of your pets.
  • Eat at your regular mealtimes.
  • Take your prescribed medications.
• Make responsible financial decisions.
• Go outside. Exercise. Get some fresh air.
• Work from home whenever possible to minimize the spread of the disease.

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​​Limit news exposure AND obtain news updates from reputable sources. Because social media keeps us connected, it may not be entirely realistic to avoid it altogether. Rather than feed into social panic, obtain news updates from legitimate sources only. Don’t feel guilty if you need to mute or unfollow those accounts or individuals that may be contributing negatively to your emotional wellness. Take a break from social media altogether if you need to.

• Center for Disease Control www.cdc.gov
• World Health Organization https://www.who.int/

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Practice kindness to self and others. This national crisis is affecting us on many different levels and it is important to recognize your own needs and also to be understanding of what others may be going through, too.

• Do not trivialize or minimize your personal experience. It’s OK and normal for you to be grieving losses both big and small. It’s OK for you to be struggling in ways others may not seem to be.
• Help your friends, family, and neighbors however you can and are able to. Being of service to others is one of the best ways to feel good about ourselves.
• Do not fixate on doing things perfectly. Do your best! We are all doing our best.
  

Keep things in perspective. This pandemic will not last forever. If we listen to the experts and take care of ourselves and those around us, this will get better. Take things one day at a time and give yourself grace.

Virtual supports – stay connected and ask for help if you need to. We live in the digital age and there are countless resources for us to stay connected to others.

• AA/NA https://www.na.org:443/meetingsearch/text-results.php?country=Web&state&city&zip&street&within=5&day=0&lang&orderby=distance ; http://aa-intergroup.org/directory.php; https://virtual-na.org/meetings/
• Telehealth @ Hope For Healing Counseling. We have a team of dedicated mental health experts here to support you on your therapy journey. If you need to be seen outside of our regular availability, contact us and let us know how we can accommodate you.
• FaceTime/Skype/Zoom – there are countless ways to be in touch with family and friends even if you can’t meet in person.
• Headspace and other meditation apps are great resources to manage stress.

Written by: Kara Gasperone, Licensed Marriage & Family Therapist, Hope for Healing Counseling