COPING WITH COVID-19 DYSPHORIA By Tracey-Ann Coley, PhD
Here is the reality, mankind has had to deal with pandemics of this nature throughout our history. The good news is that we rise, we unite, and we develop enhanced resilience in the face of casualties and scars from the battles. The Covid-19 Pandemic is no different – it has taken the world by storm and created unprecedented levels of anxiety. This anxiety is made worse by the fact that there is limited research on the full nature of the virus, no proven cure, and that the wide reach of the internet magnifies the sense of threat by bombarding us with images of loss. There is no doubt that this virus has claimed lives, crippled economies, and created disruptions in every aspect of life. What we have less information about are quantitative and qualitative mental health costs. As Caribbean people, the restrictions brought on by this latest version of the coronavirus are particularly painful because they hit at the heart of who we are – social creatures. As a group, we enjoy outdoor spaces, value family time, and love parties and gatherings that allow us to feel connected to others. It is therefore not surprising that as the social restrictions increase and extend over time, more instances of dysphoria and angst have been reported in adults as well as adolescents. So how do we improve our chances of not only weathering the storm but thriving?
GRATITUDE – develop positive habits that include spending 5-10 minutes each morning thinking about the things in your life for which you are thankful. If you are reading this article then at the very least you have life and with life, springs hope and the opportunity for a brighter day and improved circumstances. On a psychological level, when we are exposed to negative events, especially on a chronic level, our experience of stress builds and if we don’t do something to counteract this build-up or provide release, we develop a mental cloud that saps energy and reduces contentment. Gratitude has been shown to be more effective for boosting mental health, satisfaction than other positive constructs such as optimism, hope, and compassion. Examples of gratitude exercises include doing a gratitude journal daily (in which you write three things that you are grateful for) and doing mindfulness meditations (spend five minutes with your eyes closed before the household comes alive each morning and connect to nature).
"'Whether your faith is based in Christianity or not, grounding yourself in a higher power or spirituality can help to ease the stress associated with feeling out of control and powerless."
PRAY – connect to a higher power. The current crisis has created a sense of helplessness that is worldwide. We have been given instructions on how to increase the chances of staying safe, such as wearing masks and washing our hands regularly. However, despite these methods, there is an everpresent, disconcerting feeling of fatality that many experience. Whether your faith is based in Christianity or not, grounding yourself in a higher power or spirituality can help to ease the stress associated with feeling out of control and powerless. There is peace in surrendering to a “Father” or force that is benevolent, all-knowing, and ever-present.
CONNECT – find new ways to connect with family and community members. Even with the restrictions imposed by health officials, find ways to reach out to important people in your life. Use technology to create a bridge to connect, call people in your neighbourhood, and check on their emotional and physical welfare. Maintain physical contact with a limited number of individuals who practice similar health safety behaviours and meet in outside spaces such as community parks and private backyards. The reality is that having poor social relationships is associated with a higher risk of cardiovascular disease and stroke.
LIFESTYLE – use this opportunity to make positive lifestyle changes that will enhance short-term and long-term health. Many individuals are now spending more time in the home environment because of changes in workspace rules and requirements. Look at your diet and make plans to create healthier meals for yourself and your family. Organise your workday so that it includes a walk-in your community or at a field in the morning or evening after work and try to make it a family activity so that you are improving your health while also strengthening family bonds.
VALIDATE YOUR EMOTIONS – it is a scary time. Allow yourself to experience the various emotions that this covid season brings. Validate these feelings – if you attempt to block your emotions or pretend that your feelings are not real, or relevant then you will increase the risk of being emotionally overwhelmed and, in the extreme, having a nervous breakdown. A resource for working through strong emotions is the change triangle. This process for identifying blocked emotions, working through them, and effectively managing them is outlined in “It's Not Always Depression.” Other strategies include taking five minutes every day to sit quietly and identify how you are feeling, notice areas in your body that ache such as the back and neck, as these may be areas where you are storing negative emotions; relax the muscles in your body individually until you start to feel the tension disappear. You can also find a quiet space and visualise a scene that makes you feel relaxed such as the beach, mountains, etc.
SELF-AWARENESS – pay attention to yourself – not only in terms of the moods you experience but also the things that are effective in changing negative moods. Make a list of these “state changers” so that you can access them when they are needed. These may include activities as simple as playing with the dog, gardening, listening to music, cooking, watching Christmas movies, or catching up on family news with family members residing locally or overseas.
NEWS DIET – limit your intake of pandemic related news in order to prevent being overwhelmed. Try to focus on news pieces that are factually based or that have useful content in terms of maintaining physical and mental health rather than sensational pieces designed to overstimulate emotions.
BE KIND – practice self-compassion and compassion for others. We are all struggling in different ways. This may be reflected in a reduced efficiency at work and overall feelings of lethargy and de-motivation. As parents, we also need to recognise that some of our children are also experiencing similar challenges that may affect their school engagement and performance. Acknowledging this reality and being more patient and gentler with ourselves, our children, and co-workers will help to preserve our mental health and enhance our sense of well-being.
recognise that seeking professional help is an act of self-care and self-love
ASK FOR HELP – recognise that seeking professional help is an act of self-care and self-love. If you have been experiencing any of the following symptoms for a prolonged period (over two weeks) contact your medical doctor, church leader, or a psychologist : Persistent sadness, worry, anger, hopelessness, tearfulness, sense of overwhelm; Withdrawal from others and activities that you used to enjoy; Deterioration in functioning eg. No energy to maintain personal hygiene, loss of appetite or over-eating, and disruptions in sleep pattern; Frequent thoughts about death, dying, or suicide; Initiation of or increased substance abuse, impulsive, high-risk behaviours such as fast driving; compulsive spending, etc.
Mental health resources: UWI Counselling Centre UWIHELPS - (876) 294-0042 Jamaica Psychological Association (JAMPSYCH)