We have been informed by the Centers for Disease Control and Prevention to “socially distance” ourselves from one another to prevent the spread of the virus. We’re being told to stay inside and not go out. Many of us have lost loved ones and friends. Still others have lost their jobs, their businesses, their livelihoods. Children and teens are required to engage in “distance learning” and are not allowed to socialize with their friends. High school seniors are being deprived of attending their proms, their graduations, their senior trips. College students have been forced to return home, giving up their independence, learning online, and graduating without a proper celebration. Wedding plans are being postponed. Vacations are being cancelled. In Southern California, the weather is shifting but we’re being told that we can’t even go to the beach! How are these losses affecting our thoughts, our emotions, our behaviors?
For over twenty years, we at Southern California Psychology Group, have been helping children, adolescents, and adults with a variety of mental health issues to effectively manage their lives and reach important personal and family goals. However, the past few months have presented challenges that have significantly affected all of our ability to cope.
In the spirit of National Mental Health Month, we would like to share some of the recommendations we have been giving to our clients to help them navigate their way through the “new normal” created by COVID-19:
Prioritize the basics of good health. In order to facilitate good physical and mental health, we must prioritize what we might refer to as “the basics,” including sleep, exercise, and proper nutrition. If you are experiencing any significant health problems, whether physical or emotional, do not hesitate to contact your physical or mental health professional. Ignoring symptoms such as pain, excessive worrying, changes in sleep or eating patterns, difficulty sleeping, problems with concentrating, worsening of chronic health problems, worsening of mental health conditions, or increased use of alcohol, tobacco, or other drugs can lead to serious consequences, including death.
Minimize use of alcohol and other drugs. The exception would be medications prescribed by a physician, including those prescribed for depression, anxiety, or other mental health conditions.
“Behaviorally Distance” but “Socially Connect.” From a psychological point of view, it is unfortunate that we have been told to “socially distance” in order to reduce the spread. What is needed to reduce the spread is “physical distancing.” Human beings, on the other hand, are “social” beings. We need social contact in order to survive and thrive. Without social connectedness, we place ourselves at risk for developing mental health problems such as depression and anxiety. We can socially connect while behaviorally distancing by using the phone, by texting, by e-mailing, by using social networking platforms, and by letter writing. Many of our clients have informed us that they are having “social distancing” parties on their driveways or the streets of their neighborhoods where they maintain proper distancing guidelines and wear proper personal protective equipment (PPE), such as masks and gloves.
Find ways of being helpful to others. One of the most important things we can do to improve our own mental health and that of others is to find ways of being helpful. Perhaps a neighbor needs help with shopping for food. Or there might be someone you know who just needs to talk and express how they’re feeling during these stressful times. Making contributions to the lives of others helps us feel connected and socially useful and can often be an anecdote to mental health struggles for us and for those we are assisting.
Limit exposure to the news. We understand that during these difficult times, the news is a source of important information. However, constant exposure to news broadcasts can be emotionally draining and lead to discouragement and frustration. We actually need more news coverage that focuses on the positive contributions people are making to the lives of others rather than a constant barrage of gloom and doom!
Increase contact with animals. Animals offer important therapeutic benefits for those who connect with them. If you have a family pet, this would be a great time to have additional contact with them. Take your dog for a long walk. Spend time with a neighbor’s dog. Share your animals with neighbors or friends who do not have pets.
Families can take advantage of this “pause” in our usual fast-paced lives to reconnect with each other. Parents can arrange for “special time” with each of their children, doing things within the CDC guidelines that both parents and children can enjoy (e.g., playing board games, watching a movie, building models, doing crafts, reading books).
Take time for relaxation and decompression. Oftentimes, stretching, doing Yoga, or practicing Mindfulness Meditation can be a useful way for children, teens, and adults to relax and decompress. There are numerous apps and YouTube posts that address these methods of stress reduction. An app called Calm is a good example.
Consider having a telehealth session with a mental health professional. If you or a family member are experiencing increased feelings of anxiety, stress, sadness, loss, frustration, irritability, or anger, you might benefit from having an on-line video chat with a trained professional who can listen and explore alternatives with you that might help in developing a plan for effectively coping and reducing your stress. At Southern California Psychology Group, our telehealth services have increased by fifty percent over the past month, leading to improved mental health outcomes for many of our clients and their families.
We wish you and yours the best as you move through these difficult times. We will get through this! Together we can support each other along the journey through the “new normal.” Don’t hesitate to let us know if we can help in any way.
