I wrote this to share with others during COVID-19 times since I feel that people’s mental heath is suffering.
I thought it would be good to have a safe space to talk openly for those of us who are concerned about this outbreak and also are coping with mental health. Reading about current events would cause some level of anxiety for anyone, but to those of us who already have pre-existing mental health conditions, it is important that we not only prioritize how to stay safe physically, but also mentally.
Personally, I found that recent developments and the public’s general response has caused my depression, anxiety and agoraphobia to deteriorate. I would like to share some things that have worked for me to pull me out of the abyss that may help others. If there is anything you think I should add to the list, please comment below and I will update it.
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Limit your time spent on social media. Social media is a haven for misinformation and has previously been linked to worsening your general wellbeing. Yes, this includes Reddit. Although I personally find this sub extremely useful, I also realized that continuously checking it for updates heightens my anxiety. Give yourself a set time to check the social media accounts you normally use and then disconnect for the day. Stick to that commitment.
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If you want an update on the latest developments, only use reliable sources. The previous rule also applies to this – I found myself constantly checking for updates which caused my “anxiety brain” to jump to conclusions and worst-case scenarios that made me feel constantly unsafe, even in my own home. Instead, I decided to check my list of reliable sources twice a day (once in the morning, once before bed) and not give in to the temptation of refreshing the page several times a day. A list of reliable sources have been linked and pinned in this group, but as a rule of thumb, it’s best to go by the CDC, WHO, WHO Myth busters page, NHS (for the UK), European Centre for Disease Prevention and Control (ECDC), or the US FDA. There are also a number of well-respected qualified medical professionals posting their assessment of the situation, a lot of which contains useful information. Make sure you check that the person is indeed an expert on the subject and is using well-established scientific methods and data from reliable sources to support their arguments.
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Know that your feelings are valid. If you’re feeling anxious or worried, know that it’s completely understandable. You are not “crazy” and if anyone dismisses your feelings of anxiety, that is a reflection of them, not you. A way to validate your feelings is to write them down. I am not great at journaling but I use two apps called Daylio and Youper to track my moods and the factors influencing them to detect trends.
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Speak to someone you trust. Emphasis on this person being someone you really trust and you feel has earned your trust. If you currently do not have such a person in your life and/or are met with dismissive reactions, call a helpline. It’s not ideal by any means and I will not sugarcoat it. Be prepared that not all mental health professionals will be of the same opinion as you when it comes to how serious this outbreak is and some may not respond the way you want them to – but your aim isn’t to ‘convert’ anyone to your way of thinking, but to help yourself by verbalizing your thoughts and feelings in a safe place.
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Be kind to yourself. Maybe you feel alone and scared. Maybe your environment doesn’t understand you. Let’s face it – 2020 has been one mess of a year so far and there are tons of things to feel distressed about if we look at current events. However, amidst all this, make sure that you are looking after your basic needs. When I’m particularly distressed, I ask myself the following: Have I eaten today? Have I gotten proper sleep? Did I take my medication (if you are taking any)? Did I drink enough water? These are the very basic boxes that need to be ticked for us to function. Make sure they are always ticked and that you are looking after yourself.
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Know your boundaries. If you know that a particular event will likely be distressing (i.e. traveling to an area that had a recent outbreak or going to a crowded place) and it is not mandatory for you to attend it, know that it’s OK to say no or reschedule it to happen under different circumstances that you would feel safer in. Even if it somehow is mandatory for you to attend it, you can still respectfully decline and ask to work from home or look at what your options are by having a frank conversation with the organizer.