A Comprehensive Guide to Coping with COVID-19
A Comprehensive Guide to Coping with COVID-19
The spread of COVID-19 has led to global changes. This is a period of high uncertainty, and for many, high anxiety. For many, this pandemic has led to changes in work, school, recreation, and ability to carry out normal daily activities. Especially for those dealing with mental health concerns, this can be a significant trigger for increased anxiety, depression, or other symptoms.
While we cannot control much of this pandemic, there are things that we can do to help ourselves cope. The main goal is to be mindful about the choices we are making. While it may be difficult to find motivation to carry out self-care practices, it is important to remember what is going to help us feel better overall.
““Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and freedom.””
Coping Through the Areas of Wellness
There are eight primary dimensions of wellness, which include: emotional, physical, social, occupational, financial, spiritual, intellectual, and environmental. Each of these areas contribute to our overall sense of well-being. Viewing our well-being from this framework helps us to understand the role that various factors influence how we feel. In addition, it helps us to think of strategies to improve upon each area in order to improve our overall well-being.
In this article, you will find each area of wellness laid out with some points to focus on as well as things that you can do if you are struggling. At the bottom of each point, you will find an option to add your own strategies that you find helpful for you. The main purpose is to try out new strategies if needed and find what works best for you!
At the end of this article, you will find ways to deal with anxiety or stress during periods of intense emotional states. When escalated, many of our coping skills may feel less effective and it becomes harder to return to our normal level of functioning. During this time, it is essential to discover ways to manage as best you can during these times.
At Hudson Therapy, we are dedicated to helping support others through any challenges that we may endure. Our team of clinicians are available via HIPAA-compliant phone or video sessions in order to provide continued services and promote ongoing support for new and existing clients. If you have any questions or want to reach out, please contact us at (914)418-4000 or submit an inquiry to connect through email.
Component One- Emotional:
Focus on what things ARE in your control:
My reactions
My self-care practices
The information that I allow in
Things you can do: Write down the things that are or are not in your control. Think about what you are worrying about-- is it in your control? Is there anything that you can do to change it? For the things that you cannot control, focus on how that makes you feel, focus on the things that you can control, and work to accept what you cannot.
Other things you can do:
Acknowledge and accept your feelings:
No matter what, your feelings are always valid. There is no right or wrong way to feel at any given moment. Take the time to acknowledge how you are feeling and just sit with that emotion. Don’t try to change it. Don’t criticize it. Just let it be. Now is the time to practice being gentle and kind with yourself.
Things you can do: Mindfulness meditation, deep breathing, journaling about your feelings
Other things you can do:
Be present:
As people, we tend to think a lot about the past and the present. While this is helpful for reminiscing or planning ahead, this can also be harmful when we focus too much on things outside of the present moment. Take a moment to think-- how often are you mindful and feel totally immersed in the present moment? If we are honest, the answer is probably not so often. Bringing ourselves back to the present and just being mindful of what we are experiencing here and now is so beneficial for our overall well being.
Things you can do: Mindfulness meditation: both when we are feeling stressed, anxious, etc. and as a part of routine practice. Mindfulness during the day: not all mindfulness practice has to be formal meditation. Bringing more awareness to our daily tasks, such as washing the dishes, cleaning, showering, or eating, improves our ability to be in the moment. To do this, work to slow down your movements and just take note of the sensations you are experiencing. How does this activity feel? What are the smells? What sounds are you hearing?
Other things you can do:
Work to accept reality:
This is a hard one. There is a lot of pain, confusion, and unease occurring worldwide right now. You may be thinking, “How can I possibly accept this??”. However, the present reality is just that, a reality. Refusing to accept what is occurring can keep you spinning in circles trying to change what currently is. Not only is this not going to change the present reality, it will also cause you additional distress.
Things you can do: Acknowledge what is going on in the present moment. Don’t focus on what could happen in the future or what you are worried may happen. Just focus on the present. Things are difficult and you don’t have to like what is going on, but it is our current reality. In Dialectical Behavior Therapy, or DBT, this is called radical acceptance. You work to accept reality as it is, without any judgements or strings attached.
Other things you can do:
Be mindful of your thoughts:
Our thoughts deeply influence the way that we feel and behave. During normal times, many of us experience negative thoughts. Times of intense stress and uncertainty can exacerbate these negative thoughts. It is crucial to be aware of what thoughts we have coming up and evaluate how helpful they are. Look into our blog on the cognitive triangle to learn more about how our thoughts, feelings, and behaviors interact and influence our lives.
Things you can do: Work to be aware of your thoughts as they come up. You can start by just being aware of these thoughts and if there are any recurrent thoughts popping up. Next, you can work to evaluate these thoughts and determine whether these thoughts are helpful or harmful. Once this is mastered, you can work to come up with alternative (more helpful or neutral) thoughts to replace the negative thoughts we have. This can be a difficult process that takes a long time to master. Working with a therapist can be a major help to work through these thought patterns.
Other things you can do:
Check In Regularly:
We cannot work with our thoughts and feelings if we are not first aware of them. Especially when anxious, it can be difficult to check in with yourself and know exactly how you are feeling.
Things you can do: Check in with yourself throughout the day: this can be done just by yourself or through using an app, such as MoodPath, to help remind you to check in. Body scans are another helpful tool to help you check in with your body and see if there are any points of tension.
Other things you can do:
Reach out to a mental health professional:
Working through mental health concerns is hard work, and it can feel impossible to do alone. Thankfully, many therapy practices are now offering telehealth sessions so you can continue with therapy or get started.
Things you can do: For individuals currently in therapy, check with your therapist to see if they can offer telehealth sessions. For new clients, search around to find providers who are offering telehealth sessions. At Hudson Therapy, all of our clinicians are working remotely at this time through offering HIPAA-compliant phone and video sessions. For more information, please reach out to us.
Other things you can do:
Find things to do that make you feel positive:
These are serious times, which can make it seem like you have to be serious all the time. You don’t! Find things that make you feel happy and take your mind off of everything for even just a few moments.
Things you can do: Go onto youtube and find a silly video that makes you laugh. Pick up a board game, puzzle, or activity that is light-hearted and fun to do. Look up funny jokes. Look in the mirror and make the silliest face you can make. Spend time with a pet. Draw, paint, color, create. Revisit childhood hobbies. Have a dance party! Look up inspirational quotes and write them down to place around your home.
Other things you can do:
Avoid triggers:
Be mindful of your triggers and work to avoid unnecessary exposure to them. If media-checking is causing severe anxiety for you, work to limit the amount of time that you spend on the media. Also be mindful about the quality of information you are taking in. Social media platforms and less reputable news sources can spread damaging misinformation. Stick with the CDC, WHO, your state Department of Health website, or your local county’s website.
Other things you can do:
Component Two- Physical:
Be active:
With gyms closed, it can be easy to want to stay inside and not move around at all. However, this isn’t helpful for our physical or mental health. This is the time to get creative and find ways to stay active.
Things you can do: Look up at-home workout ideas and exercises that you can do with your body weight. Look up free yoga lessons or guided exercises. Keep your workouts scheduled if possible to help you stay on track. Do push ups, jumping jacks, squats, planks, lunges, etc.
Other things you can do:
Go outdoors:
If possible, having a chance to get some fresh air and sunlight can be a huge help for our overall well-being.
Things you can do: Take daily walks, while maintaining a social distance. Sit outside for a bit with a book or while doing work. Open up the windows and get some fresh air.
Other thing you can do:
Nourish your body:
During times of high stress, our nutrition often falls to the wayside. However, the quality of food that we consume significantly impacts how we feel, both mentally and physically. It is important to maintain proper nutrition during this time to fuel your mind and body.
Things you can do: Eat balanced, nutrient-rich meals regularly. Drink plenty of water. Avoid excessive intakes of caffeine, especially if caffeine makes your anxiety worse. Get creative with your cooking by finding new recipes to try.
Other things you can do:
Get some Z’s:
Sleep is so important for our overall functioning. Unfortunately, however, sleep is often something that is impacted during times of high stress or anxiety.
Things you can do: Keep yourself on a regular sleep schedule. Establish a bedtime routine to help support sleep, including: limit electronics before bed, find a relaxing activity (e.g. reading, meditating) to do before bed, try out some calming scents to use before bed (e.g. lavender). Get up at a normal time (don’t allow yourself to sleep all day).
Other things you can do:
Keep up with personal care:
Staying home, it may seem pointless to maintain routine personal care (“Why should I get up and get dressed if no one is seeing me??). However, keeping ourselves clean and put together can help us to feel better about ourselves, and feel more productive, too!
Things you can do: Shower regularly. Do your hair, makeup, nails, etc. as you normally would. Get dressed each day (yes, out of pajamas).
Other things you can do:
Component Three- Environmental:
Spruce up your living area:
Spending so much time in your home is a new thing for many of us. The environment where we are spending our time can either help or harm our ability to focus, be productive, and feel calm.
Things you can do: Keep your living area clean and decluttered. If it is not clean or decluttered, take the time to thoroughly clean and organize your living space. Work to make your living space calming: use calming scents, incorporate plants and décor into your living space.
Other things you can do:
Incorporate the senses:
Having calming sounds and smells in your environment can be helpful for improving your environment.
Things you can do: Look up calming noises, many are available for free on Youtube. Some calming noises include: white noise, outdoor noises such as rivers, oceans, etc. Scents can include your favorite candle or essential oils.
Other things you can do:
Environmental safety:
Unfortunately, staying at home is not a pleasant, or even safe, option for some. If you fall into this group, having to stay at home can cause a great deal of distress and harm to your wellbeing.
Things you can do: For those in dysfunctional homes, work to promote your self-care and make the space you are spending the most time in as comforting and supportive for you as possible. Decorate your space with things that make you feel positive and remember that this will pass.
For those with safety concerns: Individuals who are struggling with domestic violence or abuse situations may be at significantly greater risk of harm during this time of being isolated at home. If you are in this position, know that your safety is the utmost concern.
Things you can do: Keep an updated safety plan nearby. Reach out for support to the National Domestic Violence Hotline at 1-800-799-7233, text LOVEIS to 22522, or call 911 for emergency situations.
Other things you can do:
Component Four- Intellectual:
Our brains are always looking to be enriched and ready to learn. Moreover, working on intellectual tasks helps to concentrate our mind and take our thoughts off of stress, anxiety, or other feelings we may be experiencing.
For those in school, keep up with school work:
For school-aged and college students, many classes have transitioned to online or remote learning. It can be difficult to stay motivated and keep on top of school work, especially when there is no physical class to attend.
Things to do: Write down the readings and assignments that you have to do and when they need to be completed by. Each day, set an objective that you want to complete and stick to it. If your classes are online, attend your lectures and participate as you normally would.
Other things you can do:
Find something mentally stimulating to do:
There are countless things that engage our minds that we can do right at home.
Things to do: Play a game of chess (if you don’t have a physical set, there are chess apps available). Read a book. Pick up a new hobby. Take an online course (there are tons of free online courses that you can try, just search around Google for something that sparks your interest!). Play a challenging video game. Research something that you want to know more about. Write a blog or article.
Other things you can do:
Component Five- Social:
Avoid isolating:
Self-quarantine is inherently isolating. This can cause significant distress for those who rely on social interactions with others for support, or for those who naturally tend to isolate. As humans, we need social stimulation and meaningful interactions in order to feel content.
Things you can do: If you live with someone, spend time with them. Engage them in a conversation or play a game/activity with them. Pick up the phone and call or video chat with friends or family members. Look up ways to get involved in the community, this may include: sending letters to residents in local nursing homes or organizations, etc.
Other things you can do:
Component Six- Occupational:
Know what’s expected:
Many of us are experiencing changes to our normal workday as a result of the spread of COVID-19. During this time, there can be a great deal of uncertainty regarding expectations in the workplace during this time, which can lead to increased stress.
Things you can do: If you are feeling unsure of what your role or work expectation is during this time, talk with a supervisor to help clarify exactly what you should be doing. Be sure to voice any questions or concerns that you have at this time.
Other things you can do:
Apply for unemployment assistance if needed:
Unfortunately due to the current circumstances, many individuals are currently out of work. This poses significant challenges to overall feelings of security and stability.
Things you can do: If you are in this position, or fear being in this position, be sure to know what your current work situation is. If needed, apply for employment assistance to help support you during this time. For New Yorkers, more information and the application is provided here.
Other things you can do:
For those working at home...
Keep a schedule:
Working from home may be uncharted territory until now. While it has its perks, staying productive and on task can feel impossible when you are in your own home, rather than in the office. Staying caught up on your work will not only help you to pass time, but also help you to feel accomplished and less overwhelmed.
Things you can do: At the beginning of the week, take some time to plan out your week. Be sure to write down any important meetings, tasks, or projects that are coming up. At the start of each day, write down your agenda, prioritizing your tasks based on importance. Try to keep your schedule as close to your normal work day as possible, beginning, ending, and taking breaks at regular times. If possible, connect with a coworker to help keep one another accountable!
Other things you can do:
Create a workspace
Having a place that is dedicated to sitting down and getting work done can help you to maintain focus and stay on task. While it may be tempting to do work from bed or from the couch, you may find that it is difficult to pay attention and truly get work done.
Things you can do: If you have a home office, that is a great place to dedicate to working! If not, think of some places in your home that are relatively free of distraction and allow you to focus. Sitting at a desk or at a table can be helpful, especially if you have papers that you have to spread out. Also be sure to keep your workplace organized and clean.
Other things you can do:
Component Seven- Financial:
Stay optimistic:
For those who are out of work without pay or have financial concerns, remember: this too, shall pass. Things will eventually work themselves out and we will get through this.
Things you can do: Focus on what is in your control. If finances are a concern, create a budget for yourself to help stay on track.
Other things you can do:
If possible, give back:
For those who are in a secure financial position, giving back and contributing to the community can bring about a deep sense of purpose and community involvement.
Things you can do: Find a local organization that is accepting donations and give what you feel comfortable giving. Reach out to charities or research organizations to see what ways you can get involved. Shop locally to help support small businesses in your area-- many stores are offering online shopping and restaurants are open for take-out.
Other things you can do:
Component Eight- Spiritual:
Connect with yourself:
Being mindful of yourself and how you are feeling is paramount to being able to cope with whatever comes your way.
Things you can do: Take time to meditate for just a few minutes. Check in with your body and see how you are feeling. Be gentle and kind with yourself and listen to your body.
Other things you can do:
Find meaning:
Spirituality is all about finding a purpose or meaning for life, however you feel it applies most to you. Connecting with a deeper meaning or purpose can help you to find peace.
Things you can do: Take time to think about what you find meaningful in life. Consider what your values are and what kind of purpose you derive from life.
Other things you can do:
Participate with local religious organizations:
For those who are religious, continuing to participate in local religious organizations can help to build a sense of community support and peace. Many local religious organizations are offering video services available online.
Things you can do: Look up your local religious organization and see what services they are currently offering. You can also look up ways to get involved with the organization and give back.
Other things you can do:
During Periods of High Emotions
Many of these strategies are useful for helping us to manage moderate stress and anxiety. However, when emotions run high and we become increasingly escalated, it becomes more difficult to return back to our baseline level of functioning. At these moments, our usual coping strategies may not be as effective as they would be at a lower level of anxiety.
Signs of Distress:
Panic attacks
Hyperventilation
Rapid heart rate
Shakiness
Inability to concentrate
Overwhelming sense of doom or dread
Irritability or agitation
Excessive worry
Inability to carry out normal tasks
Working Yourself Down:
Step One: Prevent
If you feel your level of anxiety becoming increasingly escalated, the best thing you can do is to try to intervene early. It is far easier to make anxiety more manageable when it is at a 4 out of 10 rather than a 10 out of 10.
Things you can do: Be mindful and preemptive. Implement the previous strategies and work on being aware of your emotions as you are experiencing them. Working through emotions, rather than bottling them up, is a great place to start!
Step Two: Acknowledge
Having awareness of our mental state in the moment is so important. If you notice yourself becoming increasingly escalated, allow yourself to be present and aware of how you are feeling.
Things you can do: Check in with yourself regularly and ask, “How am I feeling?”. There are apps, such as MoodPath, that can send you frequent reminders to check in with your emotions. Body scans can also be helpful to determine how your body is feeling.
Step Three: Ground Yourself
With anxiety, many of our thoughts get shifted toward the future, thinking about “what-ifs” and all of the things that could happen in the future. Our sense of peace comes from being fully immersed in the current moment. This can relieve some of the distress over not knowing the future, or guilt or remorse that we may be feeling from the past.
Things you can do: Do a grounding exercise (such as the 5-4-3-2-1 coping technique, described below). Do a meditation or deep breathing exercise for a few minutes. Repeat a mantra or encouraging phrase to yourself (e.g. I am safe, I am supported, this will pass, etc.).
Other things you can do:
5-4-3-2-1 Coping Technique:
This is a technique that incorporates your senses to help you ground yourself back in the moment. This technique is helpful when you are in a high emotional state, as it is easily accessible and helps to redirect your thoughts to bring you back to the present.
Five: Notice five things that you see in the space around you
Four: Notice four things that you can feel
Three: Notice three things that you can hear
Two: Notice two things that you can smell
One: Notice one thing that you can taste
Deep Breathing Cues:
Breathing is a necessity for all of us. However, many of us do not take deep, intentional breaths very often. Taking time for deep breathing helps to switch our bodies from a fight-flight-freeze response to our “rest and digest” system, evoking a state of calm.
Cues:
Inhale through your nose, taking in as much air as you can. Be slow with your breathing.
On your inhale, take deep belly breaths. Throughout our day, most of us breathe shallowly, not allowing a lot of air in. When you are taking a deep breath, you should be able to see and feel your stomach expand to accommodate the air.
Pause for a few moments after you inhale before exhaling if you would like.
Exhale through your mouth, with a longer exhale than inhale. As you exhale, take your time to let the air escape and keep exhaling until you feel you have no more air to push out.
Repeat.
Some people like to use paced breathing as an extra support for deep breathing. This is the 4-7-8 technique. Meaning, you inhale for a count of four, hold your breath for a count of seven, and exhale for a count of eight and repeat approximately four times. Some may feel that the counting causes too much of a distraction, so it is important to try out different techniques to see what is the most helpful for you.
Step Three: Redirect
If possible, redirecting yourself to an activity can help you to get your mind off of the anxiety that you are experiencing and help you to return to baseline. However, this can be more difficult if you are very escalated, so be gentle with yourself if you find it hard to redirect.
Things you can do: Immerse yourself in another activity. If you find that you are having a great deal of anxious energy, put that toward the activity. This can include: vigorously cleaning, sprinting, jumping up and down, etc. The aim is to redirect the energy outside of anxiety and tire you out a bit. You can also interrupt your anxiety through splashing ice cold water on your face, taking a hot or cold shower, or holding ice in your hands.
Other things you can do:
Step Four: Reach Out
You do not have to go through this alone; there are always people around who are able and willing to support you.
Things you can do: Reach out to your support system and ask them for help. Review your safety plan if you have one in place. Schedule a session with a therapist. If in immediate crisis, text the Crisis Text Line at 741-741 to get directed to a certified crisis counselor at any time.
Other things you can do:
For those experiencing suicidal ideation…
If you are experiencing suicidal ideation, please reach out for support immediately; your safety is our first priority. Text in to the Crisis Text Line, call the Suicide Prevention Lifeline or your local crisis services hotline, or call 911.