Navigating Through the COVID-19 Pandemic: Build your Individualized Self-Care Plan
Dr. Katy Kamkar, Ph.D., C.Psych., Clinical Psychologist
Section Editor, Journal of Community Safety and Well-Being
COVID-19 has turned our lives upside down. Measures critical to our safety, including physical distancing, self-isolation and quarantine, have brought sudden and drastic changes to how we live and operate. COVID-19 can be experienced as grief, from missing going out for coffee, to attending social events, to death and mourning the loss of loved ones. While some have felt boredom, others have felt overwhelmed with multiple roles, working from home, childcare, eldercare, home schooling, among other household responsibilities.
Our range of emotions can include anxiety, fear, sadness, irritability, and/or feelings of anger. There are worries related to work, from how to work remotely to fear of losing employment and finances. Being self-isolated can cause feelings of loneliness, and for some, feelings of worthlessness and sadness. And, there is the constant fear of contracting the virus and of contaminating loved ones.
Inability to see loved ones is a significant stressor, especially the fear of not being with them during their final hours. Tragically for some, the inability to attend funeral gatherings and grieving alone has worsened feelings of solitude and sadness.
Physical closeness produces positive and happy hormones such as dopamine, oxytocin and serotonin, which also play a significant role in our grieving process. When closeness cannot occur, risk increases for mental health and prolonged grief.
Moral distress is an internal tension we might experience from feeling we did not do enough, may not have done the right thing, or any action or lack of action that might have shattered our belief system or values. For anyone in a helping profession such as front-line health workers or first responders, any intense preoccupation with the pain (emotional, physical or psychological) of those you are trying to help can lead to compassion fatigue. Both moral suffering and compassion fatigue can lead to exhaustion, cynicism and negative self-evaluation, and can in turn increase risks for burnout.
We may have days when our brain feels scattered, slow and less productive, even when working hard at home. Our flight-or-fight freeze response is activated more often. Everyday things that once seemed automatic - going out, pressing the elevator button, grocery shopping - are now perceived as a threat requiring cognitive and emotional efforts to ensure extra safety precautions.
Here are some tips and strategies:
Normalize all your emotions and thoughts. Acknowledge the sudden drastic changes to our daily lives. Do not fear your emotions. They are educational and provide cues for us to take action.
Keep in touch. We do not need to be physically close to see one another and to be together. Seek out family and friends through calling, texting, emailing, FaceTime, and social media.
Health is health, whether mental or physical. Work towards a lifestyle that includes balanced diet and physical activity. Avoid substance misuse.
Practice psychological flexibility. Set new structure and routine but retain some flexibility. Set a time to wake up in the morning and start each day by setting meaningful, healthy and creative activities. We will likely continue to experience series of “new normal” requiring us to adapt to change each time.
Re-evaluate and revise your thoughts, expectations, and goals to ensure they match the current reality and you can achieve a realistic outcome. The more flexible you are the more you will feel resilient.
Practice grounding. Distinguish current from potential worries, and on what you can control. This will help you to remain focused on the moment and present time, “the here and now”. Use your senses, what you touch, see, hear, sense and smell to help you. For example, feel the air touching your face.
Identify positives every day and practice gratitude. Create positive energy in your home by being kind to yourself and others. Seek balance as you keep up with the news while setting boundaries to manage anxiety. Our tolerance may vary each day. Consider your own temperature and make adjustments as needed.
Engage in self compassion and mindfulness to avoid judging yourself or negative self-labeling. Reframe negative thoughts and put them into perspective. Identify your resources, support, past self-learning, and apply your strengths to healthy decisions. Remind yourself you are human.
And finally, do not hesitate to seek professional help if you are experiencing increasing psychological distress; difficulty initiating tasks or taking care of responsibilities; chronic low mood, sadness, or excessive anxiety that is increasingly difficult to manage; lacking pleasure in activities; difficulties with sleep and/or concentration; or other symptoms that cause you concern.
