The Psychological and Emotional Impacts of COVID 19: Minding Your Mental Health

As the weeks progress during COVID 19, we are all trying our best to adapt and navigate through unchartered waters. Times of caring for ill family and friends, working in hospitals and other emergency services, respecting social distancing, and dealing with self isolation brings along countless stresses. The measurement of physical symptoms of COVID 19 are absolutely crucial to health, wellness and to flatten the curve of growing number of new cases.

As a psychotherapist in the Niagara Region, my clients, friends and family are also talking about the immense impact of COVID 19 on their mental health. Even without a given diagnosis of a specific mental health issue, such as anxiety or depression, this complete life changing experience effects us all across the board – mind, body and soul.

Just as we check in on our physical symptoms, we also need to take our mental health temperature. Change in and of itself, will elicit for most of us many fears; fears of the unknown and lack of control in some areas of our lives. A new job, marriage or house move naturally requires time to adjust and adapt. We are now in a whole new territory and are seeing changes across the world that many of us would have ever thought are happening.

Good news! We WILL get through this, as well always do. Resiliency is about the ability to face adversity, bounce back for a moment to re-group and then move forward. And we will. In the meantime, it is so very important to Mind your Mental Health along with way.

During our path to navigating the daily routines it is critical to check our mental health signs along the way, I usually see much more subtle indicators which are as equally important to note. If you are experiencing some of these signs at least half the week, it may be best to get assistance from a professional.

Thoughts:

· Reduced concentration, focus and short-term memory

· Constant worrying and over-thinking

· Intrusive thoughts

· Concerns about losing control

Our Body:

· Change in Sleep Patterns - either too much or too little

· Change in appetite

· Constant headaches and/or neck and back muscle pain

· Fatigue

· Emotions:

· A lingering sense of hopelessness

· Increase in irritability and edginess

· Panic attacks

· Low mood and/or depression

· Decreased motivation – difficult to make yourself do activities that you typically enjoy

These are just a few of the many possible signs that you may be struggling. The earlier the self awareness about this, the better. I often speak at conferences and workshops about the value of being pro-active! The effects of stress may be bountiful and the sooner we mind our mental health, the better. Also, know that the connection between physical health and mental health is incredible. They literally dance together, especially when combined with a soul connection that grounds you and gives you strength.

More to offer in my next blog about tips and tricks to maintain optimal mental health…

Until then, be healthy and well, Sherry

In the event you experience thoughts of self harm or suicide, please contact your local emergency contact numbers: If you live in the Niagara Region, call COAST 1-866-550-5205 and press 1

Sherry Campbell, Principal Counsellor and Owner of the Sherry Campbell Group www.sherrycampbellgroup.com

The Psychological and Emotional Impacts of COVID 19: Maintaining Healthy Relationships at Home

Fortunately, families are embracing the importance of social distancing and are minimizing their contact outside of their homes.  Along with the potential terrible physical symptoms, COVID-19 also has a significant ripple effects on mental health and emotional well-being.  In theory, spending more time with family is positive and provides opportunities to spend quality experiences together with dinners, games, and projects.  While this is very true, we all need to be realistic about the psychological impact of being isolated together for prolonged periods of time.

Even those with the happiest and strongest of marriages and families, challenges will be faced and stressed over time when confined to the same spaces.  Furthermore, there are also families that have already been experiencing marital difficulties or parenting issues.  We all need to be pro-active and have tools and strategies to deal with the inevitable adversities during this time.

1.    Self Reflection is Key

By recognizing that it is a GIVEN that the stresses of home confinement will have some negative impact, plan to take time each and every day to self assess. Ask yourself, “How am I really doing today?”  Am I edgy?  Am I more irritable?  Taking the temperature on own mental health will prevent additional mental health symptom sneaking in.  Also, just as importantly, avoid unnecessary arguments and escalations within our homes.  It is a fact, that despite our best intentions, it is human nature to “hold in” and then over-react to a small irritation. Self reflect and ask yourself “ is this really worth an argument?”

2.   Have A Plan and Execute

What is your plan to maintain your emotional health?  What are the de-stressors that have historically worked best for you?  Isn’t it interesting that during stressful times, many of us abandon the self care when we actually need it the most?  Implement a daily routine and schedule at home, which specifically include personal de-stressors and group de-stressors.  A Plan and Routine are very important as we must hold ourselves accountable. It is also crucial we monitor our physical health as it is directly related to our emotional as well. Going for a walk, looking online for at home workouts, or even starting a project that has been on your list of “ things to do”. All of these small plans will make a huge impact.

3.   Communicate, communicate and communicate

The predictors of healthy relationships are open and honest communication along with healthy conflict resolution strategies.  I recommend having regular, perhaps every couple of days initially, sit down family meetings.  Include a fun snack and make it a positive experiencing by starting with what is going well inside the family during this time.  Follow this with an opportunity for every person to talk about what is bothering them and what is on their mind.  This could include minor irritancies such as who is doing what chores or it could include deeper feelings, such as fear and worry about the effects of COVID-19.

Maintaining daily check in with the adult relationships will prevent the potential of built up issues and feelings.  In our workplaces, we regularly have meetings, a review of what’s working and what isn’t, and develop solutions accordingly.  Why would our relationships at home be any different? 

In communicating, practice active listening skills, without interruption, and with the intent to sincerely “get” where the other person is coming from.  We don’t need to agree with each other, but, maintaining love, trust and respect in our homes sets the stages for successful conversations.

4.    Don’t forget about personal time

Self awareness is pivotal in situations where even one of us becomes heated, especially in tough conversations.  It is human to have emotional reactions and we all are sometimes angry, sad, frustrate and/or annoyed.  It is, however, our choice on how we choose to respond to these emotions.  As soon as you feel a strong emotion within your body or notice your voice raising, it is time to shut down the conversation and this can be done respectfully.  “I am getting frustrated right now and I don’t want us to argue.  I need time to be my myself for a while”.  It is equally essential, that other family members allow us to have that time to regulate.  When we are angry and frustrated, we are not able to be logical and problem solve – it is virtually impossible.  Allowing alone time and space to breathe deep, go for a walk, listen to music and/or any other tools of emotion regulation will help us return to a calmer place.  Then, the conversation can be revisited for more discussion and resolution.

5.   Maintain a Healthy Sense of Humour

Laugher really is the glue of sanity.  Being able to look at the big picture and pick your battles will also help.  Ensuring that laughter is part of your daily home experiences will ease the challenges of containment.  Deliberating choosing activities, movies and practices that lead to laughter will also strengthen the relationships amongst you and your family members.

Lastly, always remember, “Even when there doesn’t seem to be no way out, there is always a way through”

Sherry Campbell, Principal Counsellor and Owner of the Sherry Campbell Group  www.sherrycampbellgroup.com