How to Cope During Pandemic Shutdown

The world is facing an unprecedented threat with the spread of COVID-19 (also known as the coronavirus).  Many people are feeling psychological and physiological stress in this uncertain time.  Thankfully, our bodies are naturally designed to respond to threats, real or perceived. These threats may be to our physical self and/or sense of self (how we know our self to be in the world).  

When we feel there is danger of some kind, our nervous system can be triggered into the "fight, flight, or freeze" response.  Unfortunately this response, which is designed to protect us from harm, may itself also be harmful.  This is especially true when danger is not immediately present and we need our rational, logical, decision-making brain to help us determine the appropriate course of action.  When in the stress response, our brains are less capable of making these kinds of decisions.  We may quickly and erroneously react, rather than calmly and rationally respond to an event.  I'm sure you can think of many examples that you have seen of people responding in a seemingly irrational way to reports of the COVID-19 over the past several weeks.  

How can you make sure that you are responding in a way that is emotionally helpful and not harmful?  Here are 10 ways you can prepare yourself emotionally through this ongoing challenge:

1. Assess the situation for danger
First, assess the situation to see if you are indeed in danger in the moment.  For example, if a bus is headed straight for you, it would be in your best interest to allow your body's innate response system to propel you to flee. In the case of COVID-19, if someone has tested positive for the coronavirus and they are in the room with you, you will probably want to go someplace more safe if possible.

2. Notice how your body feels
If you are not in immediate danger, notice how your body is responding.  Notice if your heart rate is elevated, if you're sweating, or if your pupils are dilated, for example.  Thank your body for doing it's job and assure it that the stress response is not necessary in that moment, nor helpful.

3. Be mindful
Counterbalance the stress response by consciously being mindful of your breathing.  Normally when stressed, the breath will become more rapid and shallow.  This is to prepare you for physical action but it may not be necessary in the moment.  So try to slow the breath and bring it lower down into your lower belly instead of breathing into your upper chest.  One way to do this is to imagine there is a balloon in your lower abdomen (between your hips) that is filling with air as you inhale.  Let the belly expand and draw air in and then pay particular attention to the exhale. The more you breathe out, the more room you'll have to fill up with fresh air coming in. you'll feel you are breathing more deeply if you exhale fully.

4. Stick to reputable information sources
It's important to properly assess the danger by looking at the facts.  Try to get your information only from reputable sources and be aware of sources like Facebook and Twitter.  While they can be sources of accurate information, they are also very often filled with misinformed or misinterpreted opinions and be accidentally or intentionally misleading. Even the news, while likely accurate, can sensationalize reports and lead people to feel heightened emotions.  In the case of COVID-19, the World Health Organization (WHO), and the Centers for Disease Control and Prevention (CDC) are two examples of highly accurate information about the disease and it's prevention.

5. Self care
Once your thinking brain is more online, ask yourself if there is anything you can do to support yourself and/or others to be safe supported.  If there is something you can do, do it!  It's important in a time like this to increase a sense of control over your life, even if it's just a little bit.  The anxiety response arises in the face of the unknown/a lack of a sense of control. So, reducing these feelings by taking the steps you can to protect yourself and your loved ones will be helpful.

6.  Support others
Focus on others in a positive way.  Helping others is a great way to take your mind off yourself and your troubles and feel good about accomplishing something meaningful.  Focusing on others and discharging judgments on social media about what others are or are not doing may feel like simply expressing feelings of upset; but this may not actually be in your best interest.  When engaging online or in conversation with others, ask yourself if what you are doing is actually helping you to feel better.  Is it helping you feel more calm and safe, or is it causing you to feel more upset?  Move in the direction of calm and safe to help your brain and body from becoming stuck in the stress response. Do things that make you feel good about yourself, like helping someone in need.  If you need to take a break from social media for a while, that's ok too.

7. Stay connected
Share how you're feeling with supportive and trusted friends/family.  Keeping it bottled up inside won't help.  It's important to have an outlet for your emotions. It's also important to maintain a sense of community and support throughout the COVID-19 pandemic.  While we may not be able to see friends and family in person, there are many online platforms that allow us to see our loved ones' faces and help us feel closer to them.

8. Talk to someone
Another option is counselling.  Sometimes friends and family are also experiencing high levels of stress and are not able to provide the kind of support you need. In Canada, counselling has been identified as an essential service.  Most counsellors have now moved to online platforms and are continuing to support clients throughout the coronavirus pandemic.  If you already have a counsellor, ask him/her about online options for sessions.  If you are looking for a counsellor, a good place to find qualified practitioners is through the Psychology Today website.  You can search for a counsellor by location, type of counselling modalities used, and type of issue for which you are seeking direct support.

9.  Maintain some structure
Structure is key in self isolation.  It is easy when there is not much to do to become complaisant and get bored. This can lead to lethargy, low mood and even depression.  Motivation must be cultivated and is best sustained through momentum.  Keeping some structure can help keep you motivated throughout the days.  I recommend keeping a schedule of the daily tasks you have to do around the house. For example, put waking up, eating breakfast, showering, doing laundry etc in a calendar; when you wake up every day you'll feel like you have lots to do!

10. Stay active
Engage in some form of exercise. This will have at least two positive outcomes. One, it will give you something to do.  Secondly, it will help your body burn off stress and the chemicals produced by stress (like cortisol), and release other "feel good" chemicals (like endorphins) in to your system.  Many studios are offering free at-home exercise classes for the next few weeks in addition to what is normally available online.  If you are able (not sick and maintain physical distance) you can also go outside for a walk/run or workout in the park.

Be kind to one another; we are all in this together.