Resources for Coping with the Stress of Coronavirus
There’s no doubt about it — these are stressful times for all of us. We all know that pulling together is the only way to get through a pandemic, but for some of us, social distancing feels more like social isolation.
All over the world, people are feeling lonely, anxious, and fearful for the future. These emotions can be overwhelming for many of us, adults and children alike.
Finding healthy ways to cope with the stress can help you, your family, and your community come through this pandemic stronger and more resilient.
Signs of stress
Stress can affect many aspects of your life. If you are experiencing any of these changes and finding it hard to cope, read on for resources compiled by the Centers for Disease Control (CDC) that can help.
· Anxiety and fear about personal health, finances, loss of support services as businesses close their doors, and the health and wellbeing of your loved ones.
· Changes in appetite.
· Changes in sleep patterns.
· Finding it hard to concentrate.
· Increased symptoms of chronic health problems.
· Increase in mental health symptoms.
· Increased use of tobacco, alcohol, or other drugs of abuse.
Take care of your mental health
Social isolation is not a natural state for human beings. A shelter-in-place order can cause loneliness for some people or too much togetherness for others. Either way, many people find themselves feeling strong emotions that can become overwhelming.
Many people find coping difficult in a pandemic. Here’s how to get immediate help if you or someone you live with needs it.
If you need immediate help:
· Call 911.
· Disaster Distress Help: 1–800–985–5990 (press 2 for Spanish), or text TalkWithUs for English or Hablanos for Spanish to 66746. Spanish speakers from Puerto Rico can text Hablanos to 1–787–339–2663.
· National Suicide Prevention Life: 1–800–273-TALK (8255) for English, 1–888–628–9454 for Spanish, or Lifeline Crisis Chat.
· National Domestic Violence Hotline: 1–800–799–7233 or text LOVEIS to 22522.
· National Child Abuse Hotline: 1–800–4AChild (1–800–422–4453) or text 1–800–422–4453.
· National Sexual Assault Hotline: 1–800–656-HOPE (4673) or Online Chat.
· The Eldercare Locator: 1–800–677–1116 TTY Instructions.
· Veteran’s Crisis Line: 1–800–273-TALK (8255) or Crisis Chat or text 8388255.
If you need help with substance abuse or mental health disorders:
· SAMHSA’s National Helpline : 1–800–662-HELP (4357) and TTY 1–800–487–4889.
· Treatment Services Locator Website.
· Interactive Map of Selected Federally Qualified Health Centers.
People at higher risk for social support needs
The stress of a pandemic and the sacrifices we need to make to get through it can cause anyone to get to a point where they feel they can no longer cope well.
But some people are more likely to need a stronger support system. These people include:
· People who are at higher risk for severe illness from COVID-19. These would include older people and people with certain underlying medical conditions.
· People caring for family members or others.
· Frontline workers. These include health care providers and first responders.
· Essential workers in the food industry.
· People with preexisting mental health conditions.
· People who use substances or have a substance use disorder.
· People who have had loss of job or income.
· People with disabilities or developmental delay.
· People who are socially isolated, including people who live alone and people who live in rural areas.
· People in some racial and ethnic minority groups.
· People who can’t access information in their primary language.
· People who are homeless.
· People who live in group settings.
Self-care and staying connected to community
It’s important that we provide social support for friends and family members and help others cope with stress. But we also need to balance the needs of others with our own needs. Feeling connected to our communities is one of the best ways to do that.
People are using technology in creative ways to maintain social connections, which is a vital part of mental health. Phone calls always work, but now there are many tech options, as well, such as online or video chatting, Zoom meetings, Facebook watch parties, and many more.
Healthy ways to cope with stress
· Know what to do if you are sick and think you may have COVID-19 symptoms. Contact a health provider right away. Don’t start any self-treatment for COVID-19.
· Know where and how to get help for social support, counseling, or therapy, either on site or through a telehealth visit.
· Take care of your emotional health. Taking care of your emotional health is critical to thinking clearly and meeting the urgent needs of yourself and your loved ones.
· Take breaks from media. The constant flood of political and pandemic news can take a toll on your emotional health.
· Take care of your body.
· Do yoga breathing, meditation, or stretching to help with tension.
· Try to eat healthy, well-balanced meals.
· Avoid excessive alcohol and drug use.
· Make time to relax with activities you enjoy.
· Connect with others. Talking with people you trust about your concerns and emotions.
· Connect with community- or faith-based organizations. While social distancing measures are in place, many organizations are offering virtual and even drive-up meetings. Many also offer social media groups and forums where you can connect with others anytime. And don’t forget the old standbys phone and mail.
Stay informed to decrease stress
Learn all you can about COVID-19 from sources you trust so you can distinguish between truth and rumor. Knowing the facts can help reduce stress and stigma. The more you understand about the risk to yourself and loved ones, the less stressful the pandemic will become.
Take care of your mental health
Mental health is a vital part of overall health and wellbeing. It affects how we think, how we feel, and how we act. It can also play a significant role in how we cope with stress, interact with others, and make urgent decisions.
People with mental health conditions (such as anxiety, depression, bipolar disorder, or schizophrenia) or substance use disorders may need extra support in an emergency. These conditions can affect how a person thinks or feels, and that person’s mood and behavior, to the point that daily functioning can be compromised.
If you have a preexisting mental health condition, don’t make any changes to your treatment without talking to your provider. This is especially critical in an emergency situation.
Call your healthcare provider if you feel stress is affecting your daily activities for several days in a row. There are free, confidential resources available to help you or a loved one find a trained counselor in your area.
Suicide
Some people are at higher risk of suicide than others. People who have experienced violence or trauma as a child or adult, including bullying, child abuse, or sexual abuse, are more likely to experience suicidal thoughts. Feelings of isolation, depression, anxiety, or other emotional stress also raise the risk for suicide.
To lower your or a loved-one’s risk for suicide, seek support from family, friends, or community. Find ways to stay connected with others. Reach out to one of the organizations below or arrange for telehealth counseling or therapy.
Visit the CDC’s site to learn more about suicide prevention.
Other Suicide Resources:
National Suicide Prevention Lifeline: 1–800–273-TALK (8255) for English, 1–888–628–9454 for Spanish, or Lifeline Crisis Chat.
Suicide Risk Factors and Warning Signs.
Five Action Steps for Communicating with Someone Who May Be Suicidal.
Recovering from COVID-19 or ending isolation
If you have had to quarantine because you were exposed to COVID-19, or if you have had the virus yourself, you may have some emotional reactions when your isolation ends.
Everyone’s experience is different, but some common reactions include:
· Mixed emotions, including relief.
· Increased fear or anxiety your health of the health of those you care about.
· Stress from having COVID-19 and caring for yourself or being monitored by others.
· Frustration, anger, or sadness because loved ones and friends are afraid of catching the disease from you, even if you’re cleared to be around others.
· Guilt about the things you weren’t able to do related to work and parenting while you were quarantined.
· Anxiety about getting re-infected or sick again.
· Other mental health and emotional changes.
· You may care for children who feel upset or anxious about COVID-19 or may be fearful for someone they know who has had the virus, even if they’re better now.
Resources
For Everyone
Coping with a Disaster or Traumatic Event
HHS ASPR TRACIE COVID-19 Behavioral Health Resources.
Coronavirus Tax Relief and Economic Impact Payments.
For Communities
Coping with Stress During an Infectious Disease Outbreak.
Taking Care of Your Behavioral Health during an Infectious Disease Outbreak.
For Children and Families
Helping Children Cope during an COVID-19 Outbreak.
Helping Children Cope with Emergencies.
Coping After a Disaster — A Ready Wrigley activity book for children ages 3–10.
For People at Higher Risk for Serious Illness
Serious Illness Care Program COVID-19 Response Toolkit.
For Healthcare Workers and First Responders
Emergency Responders: Tips for Taking Care of Yourself.
Disaster Technical Assistance Center (SAMHSA).
For Other Workers
Employees: How to Cope with Job Stress and Build Resilience During the COVID-19 Pandemic.
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