Let’s get real about our emotions and how we’re dealing with life these days. According to Annie Ward, staff psychiatric nurse practitioner with the Lindner Center of HOPE, it’s beneficial to take some time to reflect on how the pandemic has impacted our day-to-day lives — be that with work, school, relationships or all of the above.
“This [health crisis] has been going on for a year so it can be hard to assess what your normal was and how it has changed,” says Ward. “But that’s important to do, so that you can determine where your needs aren’t being met.”
Long-lasting unmet needs will likely lead to stress, anxiety and depression, so addressing the matter head-on is the healthiest thing to do. Ward suggests drawing a distinction between work and/or school life and our home life. This is key because when we work in the same area where we rest, it can blur the lines of those distinct periods of our day.
“We know that in order to rest and decompress from the stressors of our routine schedule, we need to have that separation,” explains Ward, who suggests that by maintaining a designated area that is only used for work/school, your home can still feel like a restful place. She also advises taking short breaks outside between tasks to let your mind separate from work self and relaxation self.
Understandably, we are all struggling. We are enduring a sustained trauma and we do not know when it will end.
“The ongoing uncertainty is challenging for people to accept,” says Ward. “We hear that humans are so resilient and adaptable, but we are all fatigued with this uncertainty that looms overhead.”
Though we all recognize that the pandemic is ramping up our emotions this year, Ward cautions against using it as an emotional or physical scapegoat.
“If we’re having increased anxiety, depression or anger, we’re saying, ‘Well, the pandemic is causing all of this,’ but that’s our reality. So, we have to look at how we’re functioning and make a decision to get help and not let the stressors of the pandemic guide our actions,” says Ward. In other words, if you’re feeling miserable, don’t wait to see if your mood improves when COVID-19 is alleviated. Seek help now.
“Look at day to day,” says Ward. “This is a very real addition to our lives that could put us in the place where we need a level of support to function well that before wasn't necessary.”
Additionally, some folks are ignoring warning signs in their health. For instance, they may waive off chest pains as heightened anxiety rather than facing the fact that perhaps they should go to the emergency room to make sure they’re not having a heart attack.
And be careful about using unhealthy coping mechanisms when you’re under stress, such as drugs, alcohol or self-harm.
“These coping mechanisms aren’t functional,” says Ward. “In the long run they will cause more problems and stress.”
Lorene Walter, M.D., medical director of Mindful Transitions, Adult Partial Hospital Program and clinical director of Outpatient Services at Lindner Center of HOPE, sees the peril that follows extended isolation. Therefore, she urges folks to do all they can to maintain connections with loved ones, whether that’s through video or audio calls.
Getting regular exercise is also vital to mental health.
“People’s routines are really off right now with sleep, eating, exercise, and all of that can have an effect. Try to do your best to go to bed and get up at the same time every day, eat regularly and healthily, and get outside for some exercise and fresh air,” Walter says. Being cooped up for days or weeks on end definitely takes a toll, so even just stepping outside for a short walk can be a mood booster.
Ward does, however, suggest giving yourself some grace.
“We hear all the time the importance of eating better and getting regular exercise, but putting pressure on yourself to do those things at a time when you are already stressed can serve to be overwhelming, too,” says Ward. “The goal is not perfection, it’s progress, so even if all you do is walk to the end of the driveway and back three times, that counts. You’re still making small steps toward the broad goal of 30 minutes of daily exercise.”
Self-care may look different for everyone. For some, it’s doing yoga, but for others, self-care may mean limiting the amount of media they consume.
“It’s ironic because our anxiety makes us seek out all the latest information and updates, yet reading it leaves us feeling more uncertain and with more questions,” Walter says. “Sometimes not looking at some of that stuff can actually make us feel better.”
When it comes to sustaining and improving our relationships, honesty is pivotal, as well.
“It’s OK to share if you’re having a hard day because everyone is cooped up together,” says Ward. “Having an open dialogue about how difficult it is and seeing what each person needs to do to mend those relationships is the only way to improve.”
The flip side of that, according to Walter, is to also recognize some of the positives things that have come from the pandemic. The idea is to not get bogged down in negativity.
“I like hearing that families are sitting down to share not only the challenges of the day but also the positive things,” says Walter. This might be spending more time with family or having an assignment postponed due to glitches in technology. There are definitely some positive in all of this.
“Getting into the habit of parents teaching their children to look at all sides of a stressful issue is good,” Walter adds. “You can also do daily gratitudes and share things you’re thankful for.”
Of course, while all of these things may help, sometimes even the best self-care tips and sound advice don’t cut it when we are really struggling. If that’s the case, it may be time to consider seeking professional help. If you are not sleeping or are sleeping too much, if you are eating too much and gaining weight or eating too little and losing weight, if your stress and anxiety are causing real turmoil in your relationships, or if you’re having suicidal or homicidal thoughts or feel as if you don’t have a handle on your emotions, contact your primary care doctor. If he or she determines that you could benefit from an evaluation, the Lindner Center of HOPE can provide all levels of resources — from outpatient therapy to helping someone who is in the midst of a mental health crisis.
“We serve the whole spectrum of mental health needs,” says Ward.
Also, if you are interested in seeking therapy but have concerns about COVID-19 exposure, telehealth appointments are an option.
Lindner Center of HOPE is located at 4075 Old Western Row Road, Mason, OH 45040. For more information, call 513.536.HOPE (4673) or visit lindnercenterofhope.org.