Wellness & Safety

AAC WELLNESS & SAFETY COVID-19 and mental health

We have been incredibly focused on our physical health in recent months due to the COVID-19 virus ... and rightfully so. However, our mental health is a huge concern as well. At this writing things are still “shut down” for the most part. Some restrictions are lifting. But this is still a very fluid situation. There is no telling where we will be when you read this. Though I am quite sure our mental health will continue to be affected by this pandemic. In the Journal published by the American Medical Association (JAMA Internal Medicine), the doctors that authored the article, “The Mental Health Consequences of COVID-19 and Physical Distancing” stated, “The worldwide COVID-19 pandemic, and efforts to contain it, represent a unique threat, and we must recognize the pandemic that will quickly follow it — that of mental and behavioral illness — and implement the steps needed to mitigate it.”

Through conversations with friends and family I have found that things that are weighing heavy on my mind are not that much different than anyone else. The things we dwell on touch every facet of our lives. I find myself with a myriad of questions and thoughts racing through my mind at lightning speed: Oh my goodness, I coughed. Do I have the virus? Do I have a fever? Can I still taste and smell? What if I am asymptomatic? What if I have it and give it to someone? When will I work in my office again? Will my job ever look the same? I know they keep saying “new normal.” What will “new normal” look like? My current “new normal” keeps shifting. I don’t even like the words “new normal.” Did I touch something contaminated at the store? Did I get everything disinfected? What if I missed something? I know I talked to my children and they said they are OK. Are they really OK? Two of my daughters work in healthcare. I know they are careful. What will happen if they get this virus? If either one of them gets it, should I go take care of them? I can’t. Then I will be exposed. What about my mother? Is this inevitable for her? What about our county folks? Can they survive the closed courthouses, cutbacks, financial issues, and possible exposure while just doing their jobs? What about their children and parents? Oh no! I coughed again. Do I have a fever?

I know this litany of questions seems like it goes on forever, but that is just a snippet of what rushes through my mind these days. The fact of the matter is I know I am not alone. We are all dealing with our own set of issues running on a loop and racing through our brains. For some of us this goes on until our heart races and it becomes difficult to breathe. The COVID-19 pandemic is not just a physical health crisis. It is a mental health crisis as well. Disclaimer: I am not a mental health professional. I have researched some resources you can reach out to and suggestions you can try to get through all this. Some may work better than others for you. However, please do not suffer in silence.

The Centers for Disease Control (CDC) says that fear and anxiety about a disease can be overwhelming and cause strong emotional responses. Whether you and/or your loved ones are not working, working from home, or have returned to work, do not be surprised if you experience any of the following:

• Fear and worry about your own health and the health of your loved ones • Changes in sleep or eating patterns • Difficulty sleeping or concentrating • Worsening of chronic health problems • Worsening of mental health conditions • Increased use of alcohol, tobacco, or other drugs

With that in mind, let’s look at a resource that is available right here in Arkansas, Southwest Employee Assistance (SWEAP). There are many counties that subscribe to their service and, therefore, can get individual counseling as well as group seminars/training, among other services. For those that have subscribed, please take advantage of all the services that are available. They will even put together a program for a specific situation that you may be experiencing in your county. For those that have not yet subscribed to SWEAP, you can still take advantage of many of the things they have available on their website, https://southwesteap.com. Use the login code “sweap.” Here’s a sample of the of the webinar topics they have ready to go:

New Webinars Added — Topics covering adjustments, coping and support for work and home during the pandemic: • 5 Tips for Adjusting to Work from Home (10 minutes) • Mental Health & COVID-19: Strategies to Manage Anxiety, Fear, and Stress (57 minutes) • Working from Home with Children (11 minutes) • COVID-19: Facts You Need to Know (48 minutes)

Becky Comet AAC Member Benefits Manager

AAC WELLNESS & SAFETY

• Staying Visible and Connected When Working from Home (10 minutes) • Caring for Your Elder During the Pandemic (38 minutes) • Managing Time Setting Boundaries (12 minutes) • Coping with COVID-19 on the Front Lines: Stress

Management for Healthcare Providers (27 minutes) • Disaster-Proof Your Finances (40 minutes)

For those still working from home or working some sort of split schedule, SWEAP has some suggestions when schedule adjustments feel unfamiliar. They, as well as many other experts say that it is important to retain routines and normalcy to help alleviate some anxiety and stress.

5 Things to Help Maintain Routines

• Retain your normal morning routines. Try to continue to get yourself and your family up and at

‘em in the normal fashion, even if no one actually has anywhere to go. It helps us feel awake, makes it easier to focus on school and work, and keeps our bodies in sync. • Adapt your physical activity outlets. Do not abandon movement just because the gym is closed.

Bookmark your favorite yoga videos, figure out how to get some sunshine, have a “from home” class where you call your normal workout buddies for accountability. Physical health and mental health go hand in hand. • Stay open to enjoyment. Try to keep the essence of some canceled activities in the mix. Variations or pieces of those activities can likely be adapted for home. Camp out in the den if you had to cancel a trip, do your own bible study if you can’t go to your church, set a conference call with your weekly watch party group so you can keep in touch. • Talk to your people. Keep up with people you care about at this time, send positive thoughts and messages, plan to have catch up phone calls, more is going on than just the health concerns, but it is easy to forget that in an anxious time. • Adjust your expectations. Take a deep breath and know this is something that will be over at some point, but realistically we are all adapting to a fluctuating time frame. Each new piece of information does not have to scare you, it just helps inform your next move.

The CDC advises that taking care of yourself, your friends, and your family can help you cope with stress. Here are some CDC suggestions for coping with stress:

• Take breaks from watching, reading, or listening to

news stories, including social media. Hearing about the pandemic repeatedly can be upsetting. • Take care of your body. 1. Take deep breaths, stretch, or meditate. 2. Try to eat healthy, well-balanced meals. 3. Exercise regularly, get plenty of sleep. 4. Avoid alcohol and drugs. • Make time to unwind. Try to do some other activities you enjoy. • Connect with others. Talk with people you trust about your concerns and how you are feeling. • The Mayo Clinic recognizes the worry and anxiety created by COVID-19 and social distancing.

It weighs in with some suggestions for staying connected by building and supporting relationships: • Make connections. If you need to stay at home and distance yourself from others, avoid social isolation.

Find time each day to make virtual connections by email, texts, phone, or FaceTime or similar apps. If you are working remotely from home, ask your co-workers how they are doing and share coping tips. Enjoy virtual socializing and talking to those in your home. • Do something for others. Find purpose in helping the people around you. For example, email, text or call to check on your friends, family members and neighbors — especially those who are elderly.

If you know someone who cannot get out, ask if there is something needed, such as groceries or a prescription picked up, for instance. But be sure to follow CDC, World Health Organization (WHO) and your government recommendations on social distancing and group meetings. • Support a family member or friend. If a family member or friend needs to be isolated for safety reasons or gets sick and needs to be quarantined at home or in the hospital, come up with ways to stay in contact. This could be through electronic devices or the telephone or by sending a note to brighten the day, for example.

Stress is a normal psychological and physical reaction to the demands of life. Everyone reacts differently to difficult situations, and it is normal to feel stress and worry during a crisis. But multiple challenges daily, such as the effects of the COVID-19 pandemic, can push you beyond your ability to cope. Additionally, many people may have mental health concerns, such as symptoms of anxiety and depression during this time. And feelings may change over time.

Despite your best efforts, you may find yourself feeling helpless, sad, angry, irritable, hopeless, anxious or afraid.

See “Mental Health” on Page 36 >>>

AAC WELLNESS & SAFETY

Mental Health

Continued From Page 35 <<<

You may have trouble concentrating on typical tasks, changes in appetite, body aches and pains, or difficulty sleeping, or you may struggle to face routine chores.

When these signs and symptoms last for several days in a row, make you miserable, and cause problems in your daily life so that you find it hard to carry out normal responsibilities, it is time to ask for help. The Mayo Clinic reports that hoping mental health problems such as anxiety or depression will go away on their own can lead to worsening symptoms. If you have concerns or if you experience worsening of mental health symptoms, ask for help when you need it, and be upfront about how you are doing. The Mayo Clinic offers these suggestions for getting help: • Call or use social media to contact a close friend or loved one — even though it may be hard to talk about your feelings. • Contact a minister, spiritual leader or someone in your faith community. • Contact your employee assistance program, if your employer has one, and get counseling or ask for a referral to a mental health professional. • Call your primary care provider or mental health professional to ask about appointment options to talk about your anxiety or depression and get advice and guidance. Some may provide the option of phone, video or online appointments. • Contact organizations such as the National Alliance on Mental Illness (NAMI) or the Substance Abuse and Mental Health Services Administration (SAMHSA) for help and guidance.

If you are feeling suicidal or thinking of hurting yourself, seek help. Contact your primary care provider or a mental health professional. Or call a suicide hotline. In the U.S., call the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or use its webchat at suicidepreventionlifeline.org/chat.

In a conversation with Terri Murphree from SouthwestEAP, I asked her about what happens to our mental health as we return to a somewhat normal life. She said that first, there is no precedence for this kind of situation. This is brand new territory. However, she believes that people will more than likely go through the stages of grief, grieving the loss of the lives that we had. Grieving not being able to shake hands or hug like we used to, among other things. I also asked Terri what to do if you notice that a coworker seems to be struggling. This can be a very touchy situation. She said one possibility if you have no idea where to start would be Stress is a normal psychological and physical reaction to the demands of life. Everyone reacts differently to difficult situato call SWEAP and ask for some suggestions on how to approach tions, and it is normal to feel stress and worry during a crisis. But your coworker. multiple challenges daily, such as the effects of the COVID-19 Terri also said that you could pandemic, can push you beyond your ability to cope. talk to your supervisor. I know this feels like “tattling to the teacher” in some ways. But you can simply make the supervisor aware of your concern and ask them to see if they notice anything. Then the supervisor can handle things from there. Finally, Terri noted that in her experience the first phone call to ask for help is the hardest call to make. So, if you know someone that is struggling you can offer to make the initial call to SWEAP or other mental health provider. Let them know that you will give them the phone and step out of the room so they can open the conversation. This article covers a lot of territory — from what to do when you are staying at home to returning to work. As I said earlier, this is brand new ground. We are all trying to figure out the best way to get through the pandemic with our physical and mental health intact. The bottom line is, if you are having difficulty handling whatever your “new normal” is, please ask for some help. Friends, clergy, coworkers, and professionals are all around you and ready to help in whatever way you need. If you need more information on anything that I have shared here, feel free to contact me at bcomet@ arcounties.org. Stay safe and healthy.