Mental Health America, a nonprofit dedicated to addressing the needs of people living with mental illness, reported that the U.S. saw a 19 percent increase in clinical anxiety screenings in the first weeks of February, and a 12 percent increase in March’s first two weeks.
The same way that people with pre-existing physical conditions are more likely to become gravely ill if they contract the coronavirus, the group warns that mental illness patients are at a greater risk of experiencing deteriorated mental health at this time. Not only that, anxiety can quickly trigger physical reactions in the form of panic attacks that – in extreme circumstances – can result in shortness of breath, chest pain, nausea, and all-around numbness.
At the same time, traditional anxiety treatments, such individual and group therapy sessions or simply going for a walk in the park, have become more difficult for thousands of Americans as more and more states have ordered mandatory shelter-in-place orders.
In other words, while quarantining at home might be the best prescription for your physical health right now, it’s not necessarily optimal for everyone’s mental well-being – especially for those who live alone.
“Mental health conditions are by nature isolating, and we want to keep people connected,” Mental Health America states on its website.
It doesn’t look like COVID-19 or the many quarantine orders around the country are going away any time soon, and just as we’ve provided countless at-home workout tips, we also wanted to provide ways to keep your mind and spirit strong.
Here are some tips from mental health professionals to make sure you and your friends make it out of this pandemic with sound mental health.
Zoom doesn’t just have to be used for listening to your boss drone on for an hour. Hausue Jo, a licensed therapist and Clinical Support Lead at BetterHelp (a service that connects patients with online therapy services), recommends organizing as many virtual hangouts as possible.
It could be a simple FaceTime call or a Netflix Watch Party, a browser extension that allows users to watch a movie or TV show at the same time. You could also do a virtual workout class together, Jo says.
“If a friend or family member comes to mind, reach out to them, spark up a conversation, look into doing one of these online community activities together — or start a new tradition of your own,” she says. “We are all dealing with a flurry of new feelings and thoughts; talking about it and processing the situation with close ones helps us all remember we’re not alone, and we’re all in this together.”
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Maintain your hygiene routine
If you’re working from home on your own, or alongside your cat, the idea of lounging around in your pajamas all day and not showering might sound tempting. But Jo says that could also worsen your mental health.
“Losing self-control over positive habits can quickly turn into a distorted belief that one doesn’t have any purpose or meaning in life,” she says. “The reality is that we are all responsible for finding and curating purpose and meaning for ourselves.”
So even though nobody can smell you through your laptop camera, a quick shower might go a long way toward brightening your mood.
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Set goals and work to achieve them
This might seem like an obvious tip, but it’s probably the most important one: Don’t become a social hermit and avoid talking to people or doing new things during quarantine.
“There is an observable phenomenon that as people become more depressed, they tend to avoid more people, things, and activities and generally isolate themselves – which can maintain or worsen symptoms,” Jo says.
Set goals for yourself during this time – if you’re trying to meet new people, find a way to go on an e-date; learn a new skill; try out new recipes. The possibilities are endless.
“Even while maintaining social distance and shelter-in-place, we can find a sense of achievement by doing things consistent with the lives we want to live,” Jo says. “Granted, our lives are looking and feeling a little different right now – we can and should keep nurturing relationships, practicing kindness and care for ourselves, tapping into curiosities, and challenging ourselves to grow.”
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Consider e-therapy
Of course, you won’t be able to meet face-to-face with a therapist for some time but online services like BetterHelp are making sure their professionals are reachable. Mental Health America also lists some resources on its website.
“Just like someone who chooses not to try a newer form of medical treatment for an illness because they are skeptical, the only thing lost might be the positive outcome that could come from taking this leap of faith,” Jo says. “There is some risk involved in most worthwhile things that we choose to do in life, and while it’s easier to choose the safer route — the safer route can often mean maintenance or worsening of symptoms.”
