Navigating The Uncharted Waters of COVID-19

List of free services at the end of the blog

Written by Michele Dial, M.Ed, LPC

No doubt, we are all experiencing various levels of unease during this time of uncertainty. Many of our fears and worries are grounded in gravity of the health concerns rippling across the globe. Honestly, it’s a scary time for all of us. If you happen to be someone who already struggles with mental health issues, this worldwide experience could have an overwhelming impact.

If you have been battling anxiety and panic, the messages we’re getting can feel especially daunting.

If you have been working through depression and fighting against isolation, this need for seclusion could feel defeating.

If you have worked hard to overcome OCD tendencies, current mandates to wash hands and sanitize ritualistically can feel like going backwards.

If you have been recovering from traumatic experiences and trying to feel safe again, restoring calm may feel out of reach.

I get you. 100%.

And this is where our personal power comes in. Everything we need is already inside us. We just have to tap into it and trust it.

Houston, we got this!

I think Chief Nim Kidd of the Texas Emergency Management Team said it best: “Be prepared, not panicked.” Feels easier said than done? Holding our fear inside often perpetuates it and even makes it worse, so let’s talk about it instead.

ISOLATION

As a therapist, it goes against everything in my being to encourage people to isolate – the word practically pains me. I respect the gravity of our current health crisis, but I admit that I struggle with the idea of separateness. Social connection is a powerful antidote to depression, grief, anxiety, and a host of other mental health issues. Part of my daily work is helping people explore their relationships. nurture their bonds, and allow themselves to ask for help and connection. That’s why asking our clients to stay away from people feels hard to me.

So let’s clarify.

Don’t isolate. Absolutely, limit or eliminate physical contact with others outside of your home. Our health and safety have to be our top priority right now. But please stay connected. Through phone calls, FaceTime, Skype, cloud-based photo albums, old-fashioned mailed letters, text, email, and video-sharing apps (I’m definitely talking to people younger than me right now!). There is no shortage of ways for us to connect to the people we love. I’m having a flashback of that old phone company jingle – “Reach out, reach out and touch someone!” I’m thankful that there are seemingly endless and far more personal ways to connect in the midst of this trying time, and many of them are free, or included in plans we already have. Now more than ever we need our support system. So please stay connected even while maintaining social distance.

THERAPY / TELETHERAPY

Let’s not forget about the support of your therapist. I know I’m leaning on mine right now. I’ll be seeing her remotely for a while, and I hope to see as many of my clients as possible through teletherapy as well. If you’ve never tried teletherapy before, you may feel a bit apprehensive. So let’s address some potential concerns.

First, you may wonder about the security of meeting over the internet. Most therapists, us included, use a HIPAA-compliant platform that protects your privacy through the sophisticated encryption process also used for documentation and billing. At HFC, we use SimplePractice, the same platform we use for all things administrative. If you have concerns, ask your therapist, or potential therapist, about the security measures they use.

Second, people often wonder about the personability of meeting with a therapist online. Think of it this way – teletherapy looks and feels a lot like FaceTime or Skype with friends and family, and it’s also that simple. While video calls are usually not our first choice, it’s such a relief to be able to make eye contact with important people in our lives. With online video sessions, we can still read facial expressions and body language, and we can still feel connected, supported, and seen.

Last, but not least, many among us will experience the financial strains of the struggling economy. You still deserve the help and support of a therapist if you need one. Options include utilizing insurance benefits to find therapists covered by your EAP for limited free sessions, or counselors who accept insurance coverage with minimal copays. You can also find therapists who offer sliding scale fees. If you already have a therapist, ask about the option to temporarily reduce fees to help you manage your budget.

ANXIETY & FEAR

No doubt, a healthy dose of concern and action are important at a time like this. However, anxiety – irrational fear of situations beyond our control – is not helpful to anyone. Fear increases cortisol (stress hormone) levels in our bodies, which can ultimately affect our immune system’s ability to protect us. Now more than ever, we need mindfulness and self-compassion. Luckily, there is an armory of anxiety-busting tools that are easily accessible to us, keep us grounded in the present, and work perfectly well while staying home.

- Practice at-home yoga

- Exercise with online guides / videos

- Meditate or Pray (free trials with several apps)

- Connect with nature – even if it’s just on your patio

- Bond with loved ones and social support – SAFELY

- Limit news intake – 30 minutes in the morning, 30 in the evening

- Give yourself and each other loads of grace

Above all, stay present. The future will unfold in its own time and we can prepare for it to a certain extent. Then it’s time to live our lives in the present, let go of what we cannot control, and enjoy the opportunities right in front of us.

BOREDOM

While there’s a lot to be concerned about, we can also be grateful for the blessings we may inadvertently be receiving right now. Perhaps instead of focusing on feeling bored, we can view a slowing work schedule as much-needed downtime to recover from the busyness of our lives. Sometimes we need rest forced upon us.

While the people we love may get on our nerves at times, we can be grateful for the extra time together. Alleviate boredom with boardgames, family bike rides, nature walks, art projects, gardening, learning a foreign language, and connecting (from a safe distance) with people you haven’t talked to you in ages.

It may also be a good time to tackle the “someday” list. I don’t know about y’all, but my to-do list has a “someday” category. It includes things like home improvements and repairs, spring cleaning, educational videos, and movies I want to watch. That list will get some love during my unexpected free time.

For those of you who enjoy science projects, here’s an easy recipe for homemade hand sanitizer. I have dry, sensitive skin so I make sure mine is loaded with skin conditioners.

Key Ingredients

3 TBSP rubbing alcohol

2 TBSP aloe vera gel or liquid (wound care, skin conditioner)

Optional Ingredients

1 TBSP witch hazel (natural astringent, skin protectant)

1/2 tsp vitamin E oil (wound care, skin conditioner)
16 drops tea tree essential oil (wound care, antifungal, antimicrobial)
4-8 drops other essential oil

Lavender (relaxation, sleep, itchy skin)

Peppermint (energy boost, itchy skin, stuffy nose)

Eucalyptus (immune and respiratory support, stuffy nose, headaches)

Instructions: Mix all ingredients in a bowl and funnel into a small squeeze tube or spray bottle (if not using gel). Note: This recipe will make approximately 2-3 fl oz.

WORK & SCHOOL AT HOME

For some of us (ahem, me included) the idea of working from home is daunting because we can be so easily distracted by all the other things that need our attention. Add partners and kids also working from home at this time, and it can start to feel impossible. Try these tips for successfully working from home. I have a slightly different version I share with my teletherapy clients in order to have good outcomes with online sessions.

Find each person a quiet, secluded space without the distraction of people and pets
Make sure you have a good WIFI connection
Keep a pair of earbuds or headphones on hand in case your computer’s sound is distorted or unclear; this option also protects your privacy
Grab some water, coffee, or your usual work beverage
Get into “work mode” with your mostly usual morning routine, i.e. shower, hairstyle, makeup, breakfast (don’t forget breakfast!)
Wear comfy clothes, but not pajamas
Recreate your favorite things about your office, such as background music or nature sounds, a candle, a plant, or a family photo
If your available work time is condensed, try setting a timer instead of watching the clock in order to keep your focus on your work and increase productivity

I know these are difficult times. While we as therapists are here to help you through this time of ongoing change and uncertainty, know that we are humans too, and we truly feel this experience with you. Through all of this, be gracious with yourself and other humans. Together, we will make it through to the other side. If you think you could benefit from anxiety therapy at this time, contact us to set up a free consultation.