The Coronavirus (COVID-19) and Your Mental Health
WRITTEN BY STEFF BRAND, M.S., NATIONALLY CERTIFIED COUNSELOR, LPC-INTERN
Alright, let’s talk about it. The World Health Organization and the U.S. Government have officially declared the novel Coronavirus (COVID-19) a public health emergency. With schools closing, professional sports being postponed indefinitely, and ten rolls of toilet paper going for $100 on Amazon, anxiety levels are increasing by the day. While I am firmly supporting the idea of social distancing, I want to gently remind readers to still find ways to connect to others during this weird time.
My partner and I thought it would be a fun experience to write this blog together. He received his graduate degree in epidemiology and works on technologies surrounding environmental infection control within hospital settings. Using his knowledge and training, he will share some facts to help you make informed decisions about the virus. I’ll close with some tips on how to manage the anxious symptoms that can easily result from long-term isolation.
Here we go…
Where Did This Thing Come From?
COVID-19 is the name of the disease caused by a novel coronavirus that first emerged in China back in December 2019. While research is ongoing, the initial source of the infection is likely a seafood market in Wuhan, China. Following a cluster of infectious transmissions, the virus began spreading from person to person at an exponential rate. Flash forward several months, COVID-19 is popping up across the globe in pandemic fashion.
So, you might be asking yourself… NOVEL coronavirus?? Why don’t we just call it THE coronavirus?? Let us clarify. Coronaviruses are specific types of viruses, named that way due to their physical crownlike appearances. There are many different types of coronaviruses. They are known to cause widespread disease in animals, not humans. As these viruses replicate, jumping from animal to animal throughout the course of a seasonal outbreak, they are readily mutating – or changing form at random – in order to better evade their hosts’ immune responses.
In the case of COVID-19, a NOVEL coronavirus strain (named SARS-CoV-2) acquired the ability to infect humans. It is likely that the train of transmission began within a population of infected bats and the virus directly migrated its way toward a susceptible human host at the aforementioned market. This is not the first coronavirus known to cause infectious respiratory outbreaks in humans. The COVID-19, MERS, and SARS outbreaks were all caused by different types of coronaviruses first transmitted between animals and later jumping to humans with the acquired ability for direct human to human transmission.
Should We Be Worried?
That’s your call. So far, the symptoms of COVID-19 have been minimal for the majority of healthy, non-immunocompromised people. Most demonstrate symptoms similar to your typical upper respiratory infection. You might have chest congestion, a cough, a slight fever, or difficulty breathing deeply. For most, the infection is self-limiting. Following a week of rest and hydration, most will feel about back to normal. But in a small proportion of people (typically the elderly, immunocompromised individuals, or those with multiple co-morbidities), the virus can cause a severe respiratory infection requiring intensive hospitalization and potential death due to complications. All scared, anxious, and confused emotions make sense and are valid; but like all unwanted feelings, be wary of letting these thoughts absorb your whole day. Compare rational and irrational fears and differentiate them within your self-talk.
How Does this Differ from Our Annual Influenza Season?
The symptoms appear the same, many immunocompromised individuals are hospitalized, and thousands of people die every year from the flu, right? Experts have expressed that this outbreak requires us to think MUCH deeper than that. First, the case-fatality rate of COVID-19 (while fluid) is currently estimated to be around 1% or higher in high-risk patients. This is at least 10X higher than the 0.1% case-fatality rate of influenza. Because it is a new disease, we don’t have knowledge of long-term effects. We don’t know how it may impact pregnancy.
Also, everyone is susceptible to becoming infected by this virus. Unlike established viral infections, there is no vaccine. Because the virus is new, there is no herd immunity protecting individuals who might be susceptible. The disease has an exceptionally high reproductive rate. Current estimates expect someone infected with COVID-19 to infect up to 3 other people if no precautions are taken. This is why Dr. Fauci – top US infectious disease expert – stresses that this disease has the potential to infect millions, with hundreds of thousands of deaths, unless actions are taken to control its spread.
With this being said, it makes total sense that America is uniting together to follow directions and contain the spread of this disease before it reaches uncontrollable levels. Luckily, the pandemic is still within its infant stage and can be prevented by following the lead of our nation’s infectious disease experts. We encourage you to follow the most updated version of “The President’s Coronavirus Guidelines for America,” which can be readily found at cdc.gov.
How to Still Do the Mental Health Thing
1. Remind yourself of what is in your control and what is not. This is a common theme that presents itself in my sessions and is critical to remember right now. Sometimes I will have my clients draw a small circle inside of a much larger circle on a piece of notebook paper. In the smaller circle, I have them write the items that are controllable. This list is typically very small. In the larger circle, I ask clients to write all the other variables that they are unable to govern. Drawing firm lines to differentiate these can put your anxiety into perspective. Right now, you do not have the ability to reverse this pandemic, but you CAN choose to help contain it in the future. You cannot control the shortage of your preferred Lysol cleaner. You CAN control how you feel about the shortage and improvise with creative options temporarily. You cannot control your gym closing until further notice. You CAN choose to run outside or try an at home workout. You cannot control your office closing during your second week on the job. You CAN set up virtual meetings and self-educate until you can receive formal training.
2. Get outside. Go for a walk around the block. Try to get lost and find your way back. Sit on your patio and read a book. Vitamin D is only going to help your immune system, so try to avoid binge watching Netflix or sitting with that unbearable posture at your makeshift at home desk all day. There are many forms of productivity – find ways to balance them.
3. Minimize your news consumption. Going to work and school allows us to temporarily step away from societal chaos, but for those of us unable to work at this time, it is much easier to become consumed with panic. Be informed with updates from our leaders but set boundaries around where and when you choose to listen to the news. Create symbolic transitions for when you decide to switch gears and focus on something more positive. Try to take three deep breaths, chug a glass of water, or do a full body stretch.
4. Stay connected. You can stay home. You can decline a handshake (without the fear of being rude. That is your boundary, and that is okay). You can cancel all in-person group activities. But try not to cancel virtually connecting with others during this time. If there was ever an ideal time for a pandemic to hit, it is 2020. The virtual resources we have today allow us to get imaginative and still go about our lives during this social-distancing period. Skype, FaceTime, Google Hangout, and House Party are all great apps to video chat with co-workers, family members, and friends. Most medical professionals have a secure portal to offer HIPAA compliant phone and video appointments during this time.
5. Engage in self-care. This is something us therapists tend to preach about a lot. It is crucial for wellbeing and looks different for everyone. During this pandemic, I suggest you schedule extra time for this than normal. Your stressors have increased, so your stress management should align. Even if you are working from home, stay on track with your morning workouts or journaling efforts. The hot shower and nice hair style are worth it even if you are the only one that gets to see it. Check in with yourself and ask, “what will make me feel good?”
If you are struggling with the increased stress that the pandemic has added to your life, contact us for a free consultation to see if therapy for life transitions could be a good fit for you.
References
Coronavirus Disease 2019 (COVID-19). (2020, March 13). Retrieved from https://www.cdc.gov/coronavirus/2019-ncov/index.html
Fauci, A. S., Lane, H. C., & Redfield, R. R. (2020). Covid-19—Navigating the Uncharted. https://www.nejm.org/doi/full/10.1056/NEJMe2002387
WHO Coronavirus Disease (COVID-19) Situation Report. (Updated Daily). https://www.who.int/emergencies/diseases/novel-coronavirus-2019/situation-reports