Coronavirus Will Affect All of Us. Here’s What You Can Do to Minimize the Impact.
This is a time of global stress and distress in the midst of COVID-19 pandemic. Researchers say the COVID-19 pandemic could “inflict long-lasting emotional trauma on an unprecedented global scale” (CNBC), and greatly increase the rates of psychological disorders. These statements don’t apply to just the people living in outbreak hotbeds. Yuval Neria, the director of trauma and post-traumatic stress disorder at the New York State Psychiatric Institute and a professor at Columbia University Medical Center, states that other types of exposure can be just as detrimental. Citing research from Post-9/11, Neira says that even those who were not directly touched by trauma were at high risk of developing psychopathology, just from looking at extensive news coverage on television and their smartphones.
Despite the ongoing uncertainty, there are practices individuals can use now to limit the psychological toll. This includes limiting news and social media intake, especially scrolling before bedtime or during social isolation. While it might seem like more information is better, each person needs to decide where the limit is for themself. If a decision needs to be made, or action needs to be taken, obtain enough information to do this effectively. Outside of these parameters, information overload becomes anxiety-inducing and paralyzing.
Take control of the things you can still control, like contacting family and friends, doing tasks at home, and getting some movement - outside if possible. Research has shown that serving others is a protective factor against mental health issues. During social distancing this might look like checking-in with others through a phone call, or helping a neighbor by picking up additional supplies for them at the store. While confined to the house, this might be a time to clean out closets and set aside items to donate once restraints are lifted.
Keeping routine is another way you can maintain some control. Go to bed at the same time you typically would, and wake up at the same time each morning. Sit down to eat meals at the time that is normal for you. Other aspects of routine can include attending events at their regular time, even if this is through a screen - for example, spiritual and/or religious services, exercise classes, book club, support groups, virtual classes or other appointments. Maintaining routine benefits emotion regulation, productivity, and minimizes the difficulty of transitioning back to in-person engagement.
Remember that while the end of the coronavirus crisis is uncertain, you can use these and other tools now.
Dr. Madison Taylor, Birch Psychology
Here are some resources which were used to comprise this blog:
Center for Disease Control and Prevention - Taking Care of Your Emotional Health
https://emergency.cdc.gov/coping/selfcare.asp
CNBC - Coronavirus pandemic could inflict emotional trauma and PTSD on an unprecedented scale, scientists warn
Anxiety and Depression Association of America (ADAA) - Tips
