[NFBOH-Cleveland] Taking Care Of Yourself!

Fri Apr 10 03:06:36 UTC 2020

How to Protect Your Mental Health during the Coronavirus Outbreak

By Lynne S. Gots, Ph.D.

Mar. 31, 2020 

The coronavirus outbreak, and the social-distancing measures now in place to
prevent its spread, have turned all our lives upside down. But if you have a
mental illness, the pervasive climate of anxiety, stress and isolation may
be especially harmful to your well-being.

Here are several steps you can take to prevent this stressful time from
derailing your mental health.

1) Maintain a routine

If you're not used to working from home, you may find the transition
challenging. Creating a new teleworking routine will help you get into the
right mindset, feel more productive and keep the boundaries between work and
home from blurring. It may be tempting to work into the night, sleep in and
log onto your computer from your bed. This is not a good idea! Instead,
stick to a regular bedtime and waking schedule. Shower and dress in the
morning, and keep normal working hours if you are not required to be
on-call. You don't have to put on a suit, but wearing casual Friday work
clothes instead of sweats will serve as a cue to start the work day.
Designate a work area. Even if you are quarantined in a tiny studio
apartment, you can set up a home office on a snack tray in a corner. If you
normally watch TV or scroll through social media while sitting on the couch,
you may get distracted if you try to work from the same location.

2) Take reasonable precautions, but don't go overboard

Use only reliable sources of information, such as the  <http://www.cdc.gov/>
CDC or  <https://coronavirus.jhu.edu/> Johns Hopkins University, to inform
and make a plan for your health habits. As hard as it is, it's important not
to give into compulsive behaviors. This is especially important if you have
OCD or health anxiety. Follow the rules you've made in advance, so you don't
let anxiety dictate your behavior. For example, if 20 seconds of
hand-washing is the accepted guideline, don't wash for 40 or 60 seconds
"just to be safe."

3) Find ways to "get going" 

Now more than ever, you need to tend to your own health. Practicing sound
mental hygiene can help boost your psychological immunity. If you are prone
to depression, you might be finding it harder to get out of bed in the
morning, motivate yourself to accomplish chores or get started on a work
project. " <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061095/>
Behavioral activation"-the technical term for "getting going"- is a
research-proven antidote. Exercise is an excellent stress-reliever and
mood-booster. The gym may be closed, but you can go out for a brisk walk as
long as you keep your distance from others. You can also practice yoga at
home and even work out virtually with a personal trainer. 

4) Try not to fixate on sleep  

The changes in your usual schedule, coupled with anxiety, can wreak havoc on
your sleep. If you're resting, try not to stew about not sleeping - staring
at the ceiling at 2 am will just create a cycle of worry and insomnia. If
you find yourself lying in bed wide awake for more than 15 minutes, get up
and change the mental channel by watching TV, reading a book or listening to
music. You could also listen to a guided meditation available on YouTube or
one of the many meditation apps, such as  <https://www.tenpercent.com/> 10%
Happier,
<https://www.headspace.com/?%243p=a_google_adwords&%24always_deeplink=false&
gclid=Cj0KCQjw1Iv0BRDaARIsAGTWD1ta4Hefy2Fr-hlYY3_-YpnpZaMhF11G15M38rekdbtocY
4KDFyuc4AaAvJlEALw_wcB&gclid=Cj0KCQjw1Iv0BRDaARIsAGTWD1ta4Hefy2Fr-hlYY3_-Ypn
pZaMhF11G15M38rekdbtocY4KDFyuc4AaAvJlEALw_wcB&lpurl=https%3A%2F%2Fwww.headsp
ace.com&~ad_set_id=68065219102&~campaign_id=1919439341&~channel=g&~keyword=h
eadspace&~placement=&_branch_match_id=720289272931059396> Headspace or the
<https://www.uclahealth.org/marc/mindful-meditations> UCLA Center for
Mindfulness. Keep in mind, however, that you are not meditating to try to
fall asleep. Having sleep as a goal will likely backfire and cause more
anxiety. Instead, you can use meditation to notice what is going on in your
mind and body and observe your thoughts rather than getting caught up in
them.

5) Stick to consistent meal times

Sticking to consistent meal times, rather than stress-snacking throughout
the day, can also help you maintain your mental and physical equilibrium.
Nourish yourself with healthy foods. However, it's also perfectly fine to
build in some comfort foods, like freshly baked cookies. Now is not the time
to start a restrictive diet.

6) Follow your regular mental health treatment plan

Make sure you have an adequate supply of medication and take it as
prescribed. Continue with therapy appointments. Many practitioners are now
offering teletherapy, either by phone or video, to comply with social
distancing requirements. Check with your insurer to see what services they
will cover.

7) Practice mindfulness and acceptance techniques

Whether you use meditation, yoga or prayer, focusing your attention on the
present moment, rather than ruminating about a catastrophic, uncertain
future, can help you manage your distress. If you tend to compound your
negative emotions with a cascade of negative thoughts ("I should be handling
this better;" "This is unbearable"), mindfulness training can be useful in
tempering your emotional reactions. One good introductory resource, among
many, is "Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic
World," by Mark Williams and Danny Penman. The
<https://medschool.ucsd.edu/som/fmph/research/mindfulness/Pages/default.aspx
> UCSD Center for Mindfulness also has free, guided meditations and useful
information about the practice.

8) Be kind to yourself

A vast body of
<https://self-compassion.org/wp-content/uploads/publications/SCtheoryarticle
.pdf> research conducted by the psychologist Kristin Neff and colleagues has
shown the value of self-compassion for coping with emotional challenges and
adversity. To ease feelings of isolation, acknowledge your struggle with
kindness, rather than self-judgment, and recognize that millions of people
world-wide are sharing your experience right now. This time is challenging
for everyone. But you don't need to compound the difficulties by neglecting
your mental health. If you follow these suggestions, you can face this
crisis - you may even come out of it stronger in the end. 

Lynne S. Gots, PhD licensed psychologist in private practice in Washington,
D.C. and Assistant Clinical Professor of Psychiatry and Behavioral Science
at The George Washington University School of Medicine.

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