Columbus Monthly Special Section: Preparing for the Days Ahead

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Preparing for

the Days Ahead Mental health tips for the “new normal” in a post-pandemic world

By Rylan Lee

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the Days Ahead Mental health tips for the “new normal” in a post-pandemic world

By Rylan Lee

106

Columbus Monthly JUNE 2021

illustration: getty images

Preparing for

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I

magine a world in which mental health was treated like physical health: You have annual wellness checks even if nothing seems wrong. Your medicine cabinet has a book of coping strategies next to the aspirin. You pop in to see your doctor not because of a lingering cough, but because you have a bad funk you can’t seem to shake.

Mental health matters today, tomorrow and every other day, whether it’s day-to-day upkeep at home or visiting your doctor when your mental health begins to impair work, school or relationships. But in the wake of a global pandemic that has affected everyone, it’s perhaps more necessary than ever to talk about mental wellness.

From March 2019 to March of this year, the CDC’s Household Pulse Survey shows an increase of more than 20 percent in self-reported depression- or anxiety-related symptoms. And compared to 2019, the number of mental health-related emergency room visits for children rose by as much as 31 percent in 2020. Dr. Kristen Carpenter, a psychologist at the Ohio State University Wexner Medical Center, suggests that a cocktail of uncertainty and constant change was—and still is—likely one of the leading taxes on mental health over the last year.

“We don’t know when it will end, and no one can really give us a good answer,” Carpenter says of the pandemic. “[But] we also know from large-scale studies of disasters, of people under extreme stress, that people are very resilient.”

Learning to cope with uncertainty and change, therefore, is a key mental health lesson to take away from the COVID-19 pandemic. One of the best ways do that, says Carpenter, is to spend time mindfully reflecting on all the ways you have already handled change in your life.

“We have all changed in a variety of ways over the past year,” she says. “So, we can do this. And I think that piece is really important … reflecting back on all the ways you have already adapted, been flexible.”

Dr. Megan Schabbing, a psychiatrist working at OhioHealth’s Riverside Methodist Hospital, further suggests focusing on the reality of the present, rather than the possibilities of the future, to cope with uncertainty.

“Take it one day at a time,” she advises, “and [don’t] worry about things that haven’t happened yet.”

A daily routine can also provide a sense of structure and consistency to counteract the anxiety of an unpredictable future. And Carpenter suggests packing that daily rou-

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Care for Kids To help your kids get prepared for yet another nontraditional school year this fall, Dr. Parker Huston, clinical psychologist at Nationwide Children’s Hospital and director of the hospital’s mental health outreach program On Our Sleeves, suggests spending time over the summer practicing the things that will be different about school.

“Think of all the things that might be different when [they] go back to school this fall versus what they’re used to already, and just try and practice that stuff at home,” says Huston.

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Columbus Monthly JUNE 2021

If you or someone you know is experiencing a mental health crisis, contact the Ohio Department of Mental Health’s Crisis Text Line by texting “4Hope” to 741-741, or call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255).

activation, which Carpenter explains as the clinical term for intentionally engaging in activities that either provide a sense of accomplishment or are pleasant.

A core component of behavioral activation is socialization. And with the vaccine now available to everyone over age 12 in Ohio, socializing may be a great way to counteract any mental funk and to check on others who might be struggling.

“As people are getting vaccinated, as the world is opening up, people are, I think, very much relieved to see others. And seeking out those opportunities I think will be really important for people, in particular those who felt isolated [last year],” Carpenter says.

But in the wake of a health epidemic that forced us to fear being near others, some may find themselves with newfound social

Huston also recommends that parents use experience to demonstrate adaptability to their children. “As parents, we can model things like, ‘Here’s what I think is going to happen, but if something has to change, we can work through that.’ ”

anxiety or lingering health-and-safety anxiety. To tackle this, Schabbing suggests first taking baby steps within your comfort zone.

“If you haven’t really been out and you’re feeling anxious about getting back out there, a nice little first step would be going to a restaurant that you’re familiar with, that’s kind of your comfort zone … [and] just sit outside on the patio during a time when it’s not going to be really busy,” she says. It doesn’t have to be a full meal on the patio, either; maybe just one drink is enough to start.

“One of the easiest things to do when you’re anxious about something is to avoid it,” Carpenter says. “By conquering avoidance, we sort of conquer anxiety.”

photo: getty images

tine full of mentally healthful habits—regular physical activity, a set sleep schedule and clear work-life boundaries.

“I think it’s really important to get on a reasonable sleep schedule,” says Carpenter.

“Getting good sleep is just a foundational thing … [and] it’s important to engage in some kind of physical activity.”

Additionally, Schabbing recommends emotional check-ins as part of that daily routine.

“Check in with yourself every day in some way, shape or form,” she says. “[And] if your stress levels are on the higher end, then use your coping strategies.” She recommends exercise as one great option, though admits that it may not work for everyone.

In fact, Schabbing stresses that coping strategies as a whole aren’t one-size-fits-all, so spend some time finding what works.

Exercise, art, journaling and meditation are common options, but at the end of the day, a coping strategy can be just about anything. “Your coping strategy, ideally, is something that just helps you feel more relaxed, less preoccupied with those worries,” she explains.

While these routine add-ins are great for healthy habit-making, many of them also play into a common treatment plan for depressive or anxious symptoms: behavioral

For some, like Huston and his daughter, that might mean practicing doing schoolwork while wearing a mask for several hours. For others, that might mean practicing doing schoolwork on the computer and focusing at home.

The youngest students, who may be more familiar with pandemic-era schooling than pre-pandemic experiences, may need to prepare for the experience of sitting and paying attention in a physical classroom with their peers.