By now, we’ve all seen the headlines about travel bans, cancelled events, and schools and workplaces closing their doors and migrating online in order to flatten the curve and limit the impact of Coronavirus. For those living with mental illnesses like depression, bipolar, and anxiety, this has the potential to undermine many of the actions we take in order to manage our illness. For example, many people find that having a routine helps them to take better care of themselves and keeps anxiety and depression at bay. For those who use exercise as a healthy way of coping, gyms and fitness classes might not be an option in the coming weeks. School closings and missing work might add stress as families must adjust to working from home, missed wages, or no childcare due to school closure. And since depression and anxiety thrive in isolation—we want to avoid feeling disconnected from friends, coworkers, and the greater community. Thankfully, there are ways to mitigate the impact of the COVID-19 epidemic on our metal health. Here are a few ideas, and feel free to add your own in the comments!
Ignore news articles that don’t come from trusted sources.
Sites like the CDC, the Star-Ledger, and the NJ Dept of Health have the most current information without any added alarmism.
If you find yourself ruminating about Coronavirus associated fears, ask a real person for help.
If you’re anxious and panicky, or if you have questions about the Coronavirus, you can call the New Jersey Department of Health 24/7 hotline to speak with a healthcare professional. It’s better to talk to a real person than to spend hours Googling everything that could possibly go wrong. (Ask me how I know!)
Use common sense.
You’ve already heard this a million times, but wash your hands, avoid crowds if you can, and stay home if you’re sick. In addition, Atlantic Health System has a nurse screening hotline (1-862-260-3199) where you can speak with a registered nurse if you’re worried you’ve been exposed to or are suffering from Coronavirus. Try to stay off of sites like WebMD and listen to your own healthcare professionals.
Take your meds.
If you take medication, try to ask your doctor to give you an extra month’s supply. Then, if you do end up quarantined or unable to get to a pharmacy, you have one less thing to worry about. Big changes in your daily routine can make it harder to stay on top of taking your medication. Activities like school & work give structure to the day, which can go out the window if you have nowhere to go. One thing that works for me is having my own daily rituals which can function as cues that it’s time to take my meds.
Make a plan with your therapist
If you see a therapist, and you haven’t already set up a contingency plan in case you can’t come to a session in person, you can ask if you can do the session over the phone or video chat. Many therapists are willing to do this and might be a little more flexible in light of revent events. It never hurts to ask!
Get plugged in with virtual peer support resources
Nothing beats real life human contact, but virtual support groups are the next best thing. DBSA offers online support groups if you can’t attend one in person. Like our local support groups here in Northern NJ, each online group is led by a trained facilitator and is open to anyone livng with a mood or anxiety disorder. If you’re looking for something more local, we have our own Facebook group called SOMA Depression, Bipolar & Anxiety Support Group — Closed Group. Posts in this group are only visible to other members of the group. It’s a great way to stay in touch with people you meet at our support group between meetings.
Unless a healthcare provider tells you otherwise, find a way to get out of the house at least once a day.
If you’re feeling the effects of cabin fever, usually a walk outside will provide a change of scenery. Crocuses are starting to come up and the daffodills are going to start blooming any day now. I like to go for a walk and call a friend, especially if I have no privary in my house because my entire family is stuck there.
Check in on your friends and family
If you have a loved one that struggles with a mood or anxiety disorder, it’s a good idea to reach out to them and ask them how they’re managing and if there’s anything you can do to help. Some things that can lessen the feeling of disconnection and loneliness include: making a date to video chat over coffee, exchanging snail mail, doing errands for someone if they can’t leave the house or sending a care package.
I hope this list is helpful and remember: going through life-disrupting circumstances such as this one can be hard for anyone, and it’s OK to acknowledge that managing this with a mood or anxiety disorder can be exponentially harder. Be nice to yourself during this time—it’s OK to put other obligations on the backburner in order to practice healthy coping skills that help you to stay calm and safe. You are more resilient than you think!!