Small Steps For The Long Haul

As the coronavirus pandemic continues to make its way around the globe – and with shelter-in-place orders extended through April 30 in Illinois – it’s safe to say that we will likely be in this for the long haul.

By “this,” of course, I mean social distancing. Not knowing when we will see family and friends again. Not knowing if our jobs will be impacted. Not knowing when our next paycheck will arrive (or where it’s coming from).

Having to social distance for at least another month, and coping with the uncertainty that comes with it, can feel scary and overwhelming. Thus, it’s important to check-in with yourself and assess how you’re feeling throughout this process.

We may be in uncharted territory, but there are things we can do to navigate this journey together. Here are some tips to help you along the way:

Stay Informed (Within Reason)

While it’s important to stay on top of the latest news and updates surrounding the coronavirus, as well as evolving mitigation measures, be mindful of how much news you are consuming (and from which outlets). Put yourself on a “news diet” and try to stick to it. Spending 20-30 minutes at the beginning and/or end of each day watching or reading about the coronavirus should suffice. Consuming information all day, however, is counter-productive and will likely heighten your fears and anxieties. Also, make sure your news sources are reputable.

Focus On What You Can Do – Not On What You Can’t Do

Many people are frustrated by the shelter-in-place order and the impact it is having on their plans and day-to-day routines. Whether it’s an international trip or your weekly coffee date with a friend, there have been – and will be – disruptions to your life. This loss of control can lead to anger, sadness, and even feelings of grief as we process our lost sense of normalcy.

While these feelings are natural, try focusing on things you can do – not on the things you can’t do. Use this time as an opportunity to learn and grow. Do an online workout class. Try a new recipe. Virtually tour a museum. Read that book you bought months ago. Do puzzles and other brainteasers to help keep your mind sharp. Just because you can’t physically go somewhere doesn’t mean you can’t remain active.

Use Technology

“Spending less time on my phone” is a popular New Year’s resolution. Ironically, your phone – or computer – could become your biggest ally during the pandemic. Humans are, by nature, social beings, and being stuck at home for prolonged periods of time can lead to feelings of isolation. Thankfully, technology can bring people together even if they are not physically in the same room.

Now is a great opportunity to call close friends or reconnect with old ones. Set up virtual happy hours and chat via FaceTime and Zoom. Instead of meeting someone at a restaurant for dinner, agree on a cuisine, make it from the confines of your kitchens, and break bread over Skype. Distancing physically doesn’t mean you have to distance socially.

Check On Loved Ones

While the coronavirus can impact anyone, it is especially bad for older people and those with underlying conditions. Not knowing if your loved ones are safe from the virus – or if they’ll be okay if they get it – is extremely stressful. Call your parents and grandparents – or anyone you are concerned about – to see how they are doing and to make sure that they are taking proper precautions. If you feel the need to do something more, check to see if they have enough groceries, medicine, and other supplies that they might need during this time. If they do not, and you feel comfortable doing so, offer to go to the store for them and then drop off items.

Focus On The Positives

It’s easy to be overwhelmed by the number of confirmed cases – and brought to tears by the stories of those who succumb to the virus. At the same time, it’s inspiring to see the ways in which people have helped each other and rallied around medical professionals and other frontline workers. This sense of community, the feeling that we’re all in this together, can illicit feelings of hope. It’s okay to grieve the negatives – and there will be many – but allow yourself to celebrate the positives that come from this crisis, even as they occur in real time.

The Big Picture

No matter how you’re responding to the pandemic, it’s important to validate those feelings and understand that they can change regularly. While you cannot change this situation, you can change your situation. Take care of yourself, take care of others, and make the best of it. Ultimately, the only things we ever have control over are our actions and reactions. Having a positive attitude and supporting others, ideally from a distance, are the best things we can do.

Still, this journey will be different for everyone. If you are struggling and need someone to talk to, therapy can help you process and understand these emotions. Thanks to telehealth, you can receive therapy from the comfort of your own home. Perspective Psychology, as well as many other practices, are doing their best to ensure that access to care is feasible for all, as everyone’s mental health is going to be impacted one way or another. If you need help navigating this process, I am one phone call or video session away.

No matter what happens, you are not in this alone. If you need extra support, anxiety therapy can help you get through this.

Amelia Powelson is a Licensed Clinical Psychologist and the owner of Perspective Psychology, LLC. She can be reached at 312.588.9672 or amelia@perspectivepsychchicago.com.