For lots of people, everyday life is plenty stressful. Job and family responsibilities and health, financial and other concerns take a toll on all of us at times. Unfortunately, these aren’t typical times. The COVID-19 pandemic has added layers of stress to our already challenging lives by introducing not only a health challenge but also lingering fear and anxiety we couldn’t possibly anticipate. The personal isolation and social distancing necessary to combat the outbreak have only aggravated the situation.
Fortunately, there are outward signs of stress we can recognize and lots of skills and resources we can utilize to cope in a healthy way. These thoughts from the Centers for Disease Control and Prevention are a helpful place to start.
Know The Signs
Everyday stress can present itself in all sorts of ways. During an infectious disease outbreak like COVID-19, though, it might show up as:
- Fear and worry about your own health and the health of loved ones
- Fear about your job or financial situation or the loss of support services you rely on
- Changes in sleep or eating patterns
- Difficulty sleeping or concentrating
- Weight gain
- Worsening chronic health problems
- Worsening mental health condition
- Increased alcohol and substance use
Everyone reacts differently to stressful situations. How we respond can depend on our health, background, social support system, financial situation, emotional state, the community we live in and many other factors. The key is to recognize and acknowledge the stress in our lives (and in the lives of those around us) and take care of ourselves and others.
Cope In Healthy Ways
Coping doesn’t mean putting on a brave face and accepting your stress or anxiety. It means getting educated and getting active in managing those feelings.
- If you’re sick or concerned about COVID-19, contacting a health professional about your questions as well as testing and treatment options can help reduce your stress level.
- Take breaks from watching, reading or listening to news stories, including those on social media. Constantly hearing and reading about the pandemic can be unnecessarily upsetting.
- Take care of your body.
- Take deep breaths, stretch or meditate.
- Try to eat healthy, well-balanced meals.
- Exercise regularly.
- Get plenty of sleep.
- Avoid excessive alcohol and drug use.
- Make time to unwind. Try to do some other activities you enjoy.
- Connect with others. Talk with people you trust about your concerns and how you’re feeling.
- Connect with your community or faith-based organizations. While social distancing measures are in place, consider connecting with others you trust online, through social media or by phone or mail.
Take Care Of Your Mental and Emotional Health
Mental health is as important to our overall health and wellbeing as physical health. It affects how we think, feel and act. It may also affect how we handle stress.
Many people who experience stress-related mental and emotional health issues find comfort in counseling or therapy. If you’re feeling depressed or anxious during this uncertain time, it might be worth talking to your health care provider to find out if some form of counseling might be right for you. You might even be able to utilize telehealth services to get it from the comfort of home.
People with pre-existing mental health conditions or substance use disorders can be particularly vulnerable in circumstances like these. Mental health conditions (such as depression, anxiety, bipolar disorder or schizophrenia) affect a person’s thinking, feeling, mood or behavior in a way that influences their ability to relate to others and function each day. These conditions may be situational (short-term) or long-lasting (chronic). If you’re managing a preexisting mental health condition, be sure to continue with your treatment and be aware of new or worsening symptoms. If you experience a change in symptoms, call your health care provider.
Get Immediate Help If Necessary
While stress and anxiety may come and go, they can reach peaks that may feel uncontrollable or cause us to act out in dangerous ways. That’s when it’s important to get immediate help for yourself or a loved one.
If you need help urgently, call 9-1-1. An operator will be able to connect you with the assistance you need as quickly as possible. There are other, more specialized resources to help you and your family with unique crises as well. Please contact them if they can help in any way.
- Disaster Distress Helpline: 1-800-985-5990 (press 2 for Spanish), or text TalkWithUs for English or Hablanos for Spanish to 66746. Spanish speakers from Puerto Rico can text Hablanos to 1-787-339-2663.
- National Suicide Prevention Lifeline: 1-800-273-TALK (8255) for English, 1-888-628-9454 for Spanish
- National Domestic Violence Hotline: 1-800-799-7233 or text LOVEIS to 22522
- National Child Abuse Hotline: 1-800-4AChild (1-800-422-4453) or text 1-800-422-4453
- National Sexual Assault Hotline: 1-800-656-HOPE (4673)
- The Eldercare Locator: 1-800-677-1116
- Veterans Crisis Line: 1-800-273-TALK (8255) or text: 8388255
- SAMHSA National Helpline: 1-800-662-HELP (4357) and TTY 1-800-487-4889
You can also contact Mount Carmel Behavioral Health at 1-888-494-8046 or visit Mount Carmel Behavioral Health to learn more about the services available to you and our supportive, patient-centered approach to mental health care.
Don’t let COVID-19 add any more stress to your life than it already has. Recognize and react to signs of stress by taking care of yourself and those around you. And don’t be afraid to ask for help. It’s one of the smartest, bravest and healthiest things you can do during difficult times like these.