Mental Health in a Pandemic
By Dr. Katherine Pannel, DO, Right Track Medical Group
Every Saturday is my “self-care Saturday.” As a psychiatrist, I believe that self-care is critical to good mental health. However, as I started my long run on an empty university trail where college students typically abound, my motivation for running lessened. I no longer felt like I had the energy for a run. It was in that moment that I realized that the coronavirus, while not affecting me physically, was in fact affecting me mentally.
Our televisions, radios and social media are flooded with guidelines and precautions about the coronavirus, as they should be. But there is no talk about mental healthcare during this chaotic time. And that is not okay. The entire world is suffering from an adjustment disorder of some sort. We are faced with adapting to what is being called the “new normal,” and that is causing anxiety and depression. So, what can be done about it?
Communication is key
We all need to talk about our feelings, worries and concerns. We are all anxious and that is okay. We need to acknowledge that these feelings are normal and talk about them. We should not assume that kids are just excited to be out of school and are merely seeing this as an “extended snow day.” They sense the fear their parents are feeling and are likely anxious as well. Do not hide from them what is going on. Communicate to them in a loving, gentle manner that there is an illness going around that is making people very sick, but that there are very smart people doing everything they can to keep us all safe. Express to them what you as a family can do to keep yourselves and your community healthy. Explain to them not only why social distancing is necessary, but also how the family is going to make the best of it.
“We all need to talk about our feelings, worries and concerns. We need to acknowledge that these feelings are normal and talk about them. ”
Maintain your self-care routine through social isolation
Secondly, self-care is what will get us through this “new normal." Social isolation can be deep, dark and depressing. But there are ways to care for yourself, even in times when social distancing is critical to flattening the curve in a pandemic. Social isolation does not mean that you cannot communicate with others. We live in a time with amazing technology that allows us to stay connected even if it is not a physical connection. Take the time to call or FaceTime friends and family that you normally see.
In addition to maintaining social connections, exercise is critical for mental and physical health. Reconnect with nature. Go for walks, hikes and run outside while maintaining social distancing. And while out in nature, breathe. Take a moment to enjoy the calm and the fresh air. Endorphins are real and they are great, but they are not limited to just physical exercise. Go outside and work in the yard or fly kites. Listen to music and dance. There are no better dance parties than the ones I have in the kitchen with my kids. This often leads to an overload of laughter and we all know that “laughter is the best medicine.”
With the constant barrage of coronavirus news, it can be hard to think about anything else. It can be all consuming. Distraction is a great way to reduce anxiety. There are several ways to distract from the negative thoughts while social distancing. Read a book, paint, color, cook, bake, take a nap or practice mediation or yoga to keep the negative and anxiety provoking thoughts at bay.
Finally, be present in the moment and stay present. Try to not worry what “could” happen. Focus on what you have direct control over. When we focus on things out of our control, it only increases anxiety and prevents us from enjoying the moment. This pandemic will not last forever. Social distancing, while difficult, will not last forever but it is a necessary practice to #FlattenTheCurve and protect ourselves and our communities.
If despite implementing good self-care, you are unable to cope and are suffering, do not hesitate to reach out for professional help. Contact the National Alliance on Mental Illness helpline at 1-800-950-NAMI.
Dr. Katherine Pannel, DO is a psychiatrist and Medical Director at Right Track Medical Group.
To learn about Right Track Medical Group’s approach to mental healthcare and to view staff bios, visit https://www.righttrackmedical.com/about.