We at the Arnprior and District Family Health Team continue to offer our support to the community at this time. If you are currently a patient and receiving care from one of our mental health practitioners, we want to assure you that this care continues but will be modified to align with Public Health recommendations of physical distancing. You will be supported via telephone or video sessions for the foreseeable future.
For those of you not receiving care but feeling the extra stress of this unprecedented time, please read on and follow these quick tips for managing stress and anxiety. Need more? You can also use the resources below for additional support.
Tips for managing stress and anxiety:
Be self-compassionate– even those without anxiety disorders are experiencing heightened anxiety at this time. Acknowledge that this is stressful and it is perfectly normal to be worried. A keystone element f anxiety is intolerance of uncertainty. These are uncertain times. Try to shift your focus at times to what is in your control and work towards accepting what cannot be changed with empathy and compassion.
Limit amount to time spent watching news updates– although it is important to be informed so that we can take appropriate action, set limits on how much and when you will update yourself on the latest COVID-19 information.
Limit talking about it– we are all going to talk about it, but give yourself permission to change the subject if someone else is talking about it and you need a break. It is okay and important to also talk about things that are hopeful and going well for you right now, even if seemingly insignificant.
Protect yourself– take practical measures that are in your control such as regularly washing your hands, limiting social contact with others, avoid touching your face and limit travel. Remember, that social distancing doesn’t mean emotional distancing. Be creative in organizing virtual get together with family and friends.
Increase relaxation–when we are feeling anxious our nervous system is working overtime in an attempt to keep us safe. This is helpful in that it motivates us to act and to take reasonable precautions at times like these. However, it is exhausting and in also requires that we continue to practice doing things that are calming, such as taking a bath, practicing deep breathing or meditating.
Need more? Browse these free evidence based resources:
Anxiety Canada (include information on mindshift app):
www.anxietycanada.com/articles/what-to-do-if-you-are-anxious-or-worried-about-coronavirus-covid-19
Centre for Disease Control:
www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html
Big White Wall:
Bounce Back:
How to manage your depression amid COVID-19
Here are some tips and resources to share with your PTs who may be experiencing an increase in depression amid COVID-19.
While this site doesn’t specifically discuss depression, there is a lot of helpful material for us and for PTs. The focus is on managing anxiety and stress more broadly (but this is often part of depression). There is a section to help Parent’s effectively support their children’s reactions to COVID-19, as well as a section on how we, front line workers, can care for ourselves.
www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html
For more specific guidelines on how to support depressed PTs at this time I have written some tips and tricks below for you:
To best manage the interpersonal part of depression:
Get creative with your connections– When depressed you already struggle to reach out and make social connections so when instructed to avoid physical interactions with people our mood is likely to be impacted negatively. Continue to connect in ways that you can, social distancing doesn’t have to mean emotional distancing. Phone a family member or friend, use face time and Skype. There are also a number of musicians posting live free concerts on social media- think about having a “social distancing” viewing party online.
To best manage the unhelpful thoughts part of depression:
Limit amount to time spent watching news updates– although it is important to be informed so that we can take appropriate action, set limits on how much and when you will update yourself on the latest COVID-19 information.
Limit talking about it– we are all going to talk about it, but give yourself permission to change the subject if someone else is talking about it and you need a break.
To best manage with the behavioural part of depression:
Structure your day– If you are forced to be off work you may find that you have lost your routine. Routines are important to keep when you struggle with low mood. Even if you are at home all day, keep it structured. If you are working from home set boundaries around the time you spend doing work and take breaks.
Do things that could be enjoyable– with depression we want to increase the amount of time we spend doing things that could be enjoyable and give us a sense of mastery. This could be a good time to do a puzzle, workout from home, get crafty, start or finish some home improvement projects.
To best manage the health part of depression:
Take reasonable precautions– listen to the advise of Public Health as it is updated regularly, practice social (not emotional) distancing. Wash your hands and try to avoid touching your face. If you get sick from this, or are self isolating and unsure if you have this or another illness, you want to try to balance what needs to be done to manage your health with what you can do to continue to enjoy moments in your day.
I am also adding a link to a free App “Mood Tools” that PTs can download and use to self-manage their anxiety- it uses CBT so is evidence based:
How to manage Post Traumatic Stress Disorder (PTSD) amid COVID-19
Even those without PTSD will naturally experience an increase in stress and anxiety because of the fear of catching the virus, and the fear around how social distancing, self-isolation and quarantine measures are going to impact us emotionally, physically and economically. Below are some steps you can take right now to help manage your PTSD at this time.
Before you read on- first take a few slow deep breaths in and out. This will help calm your nervous system down so that you can best absorb the information that follows.
Ground yourself– Experiencing excessive arousal, or the feeling being on edge and high alert can be expected to increase amid COVID-19. This response is a natural reaction to threat. Even those without PSTD are experiencing heightened feelings of alert at this time. Words used in the media right now such as “emergency” “pandemic” “war” and “battle” can be very triggering and can increase the feeling of alertness or shut down. In an effort to sooth your nervous systems natural response, take a few deep belly breaths allowing your exhale to last longer than your inhale. Then, pay attention to a task you are doing using all 5 of your senses (sight, sound, smell, touch and taste). This will help ground you by switching off your bodies threat response and initiating its calming response.
Maintaining daily routines – Being stuck at home can result in the loos of daily routines that help those with PTSD to feel grounded and connected to a sense of time. If you struggle with dissociation and/or time loss, making sure to keep some form of structure to your day is important. Try to wake up and go to bed at the same time, bath regularly, eat balanced meals and go for short walks outside. It might be helpful to set alarms for yourself to remind you when it is time to shower, eat, exercise ect.
Increase relaxation– Right now your nervous system may be working overtime because it feels threatened by all the unknowns. This response can be helpful when it motivates us to act and to take reasonable precautions at times like these. However, it can also be harmful when left unchecked as it may lead to exhaustion and shut down. In an effort to protect ourselves from this, continue to practice doing things that are calming, such as taking a bath, practicing deep breathing or meditation. Burning off extra adrenaline by exercising moderately can also be helpful.
Limit – but don’t stop- watching the news and talking about it– We are all going to talk about it, and hear about it on the news but give yourself permission to change the subject if someone else is talking about it or turn off the television and limit social media if and you need a break. One of the symptoms of PTSD is avoiding anything that reminds us of the stressful event. It is important that we voice our fears to those we trust and who are empathetic so that we don’t bottle it up. We want to find a balance between talking/hearing about it all the time and not talking/hearing about it at all.
Protecting yourself – take practical measures that are in your control such as regularly washing your hands, limiting physical contact with others, avoid touching your face and limit travel. Remember, that social distancing doesn’t mean emotional distancing. Be creative in organizing virtual get together with family and friends. Doing these small things can give us a sense of empowerment and control in the face of uncertainty.
For more specific support that you can use on your own at home download the PTSDcoach (Canada) App. It is free and uses evidence based Cognitive Behavioural Therapy theory and interventions to help you help yourself manage your PTSD amid COVID-19 and beyond. It offers specific information about PTSD, its symptoms and how to deal with its symptoms. It offers practical experiential exercises to help you right now.
If you do have a personal therapist who is continuing to offer support, even if online or over the phone, continue with this. These are challenging time but we can and will get through this. Take care of yourselves always.
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