Self-care during the coronavirus outbreak

Self-care during the coronavirus outbreak may be as important to our emotional health as social distancing is to our physical health.

For almost all of us, the coronavirus pandemic is a major stressor affecting our ability to concentrate and cope. Even without actually getting COVID-19, loss of social support networks, job uncertainty, school closures, and having our routines disrupted for an unknown amount of time causes significant stress. Uncertainty compounds the anxiety and can trigger mental health challenges.

Some people handle uncertainty better than others. If you feel especially challenged during this period, self-care is necessary to keep your spirits up and prevent a decline in mental and physical health.

Why uncertainty affects our mental health so strongly

Many of us have lost our jobs or face career uncertainty. We are simultaneously unsure about our finances, our jobs, our families, and our health.

As described by David Gilbert, the human brain is an “anticipation machine, and ‘making future’ is the most important thing it does” (1). The ability of our brains to use past experiences to predict the future allows us to anticipate and prepare. However, when our experience does not equip us with the ability to anticipate future events, uncertainty skyrockets and we have diminished capacity to effectively prepare for the future (2). The resulting anxiety can affect our ability to cope. A nationwide survey of psychological distress in China during the COVID-19 outbreak found that almost 35% of the respondents experienced psychological distress (3).

Increased stressors, and diminished resources to handle stress

Just as changes to our daily routine, and trepidation of what is coming next, trigger anxiety and depression, our tools for managing stress are also diminished. We can no longer meet friends for dinner or coffee. Getting away for a long weekend or letting off steam on the basketball court just aren’t options for now.

What to look for – signs that COVID-19 is affecting your mental health

Symptoms of anxiety and depression can alert you to how your mind and body are reacting to the coronavirus. Signs you might notice include:

• Trouble sleeping
• Loss of concentration or focus
• Appetite changes
• Restlessness or jumpiness
• Anxiety-related stomach issues
• Irritability, shorter temper than usual, and other mood changes
• Ever-present feelings of nervousness or worry
• Consuming more alcohol or eating more than usual

Self-care what you can do

1. Limit how much news and social media you consume in a day — too much news can cause a steady feeling of alarm in your nervous system. TV news is meant to be both informative and entertaining. Unfortunately, listening to newscasters read the latest death toll engenders a continuous state of alarm in our bodies. Find other more positive media to consume during the day that has nothing to do with the news.
2. Dedicate time to move your body and breathe — if you are not sick, exercise will help keep your body healthy as well as your nervous system. We don’t often think of exercise as a practice that will benefit our mental health and strengthen our nervous systems but research shows that exercise:
   • releases endorphins and serotonin that improve your mood
   • reduces stress
   • improves sleep
   • improves memory function and concentration
3. Connect with others — take time to connect to others as much as you need to. This means reaching out to people you feel a close connection to. If you are going through a time where you have fewer people available to you, online therapy can also provide the emotional support and connection you need.
4. Use social media wisely — instead of allowing social media to set your agenda, just ignore your news feed. Instead, use social media to reach out to family and friends that you might not have talked to for a while. Setup Zoom meetings to really connect, catch-up, and use this opportunity to build and rebuild “true” connections with people that matter to you.

Reach out for help

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References

(1) Gilbert, D. (2009). Stumbling on happiness. Vintage Canada.

(2) Grupe, D. W., & Nitschke, J. B. (2013). Uncertainty and anticipation in anxiety: an integrated neurobiological and psychological perspective. Nature reviews. Neuroscience, 14(7), 488–501. https://doi.org/10.1038/nrn3524

(3) Qiu, J., Shen, B., Zhao, M., Wang, Z., Xie, B., & Xu, Y. (2020). A nationwide survey of psychological distress among Chinese people in the COVID-19 epidemic: implications and policy recommendations. General Psychiatry, 33(2).