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Coronavirus Stress: Help with Coping

Sonya Addison, MD
Posted 3/31/20

COVID-19 is everywhere. Not just the disease, but news and information. We are pummeled by it daily though our social media, the news, and even our daily conversations. Our lives have been uprooted. …

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Coronavirus Stress: Help with Coping

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COVID-19 is everywhere. Not just the disease, but news and information. We are pummeled by it daily though our social media, the news, and even our daily conversations. Our lives have been uprooted. Many of us fortunate enough to work are doing so from home. The kids are home and we can’t find toilet paper. Feeling anxious yet? You are not alone.

Each of us reacts differently to stress, and yes, the Coronavirus pandemic is a major stress. Some are openly anxious and express their feelings, while others may be showing less obvious signs. Symptoms of unchecked stress my include fear or constant worry about their health or those around them. When fear or worry become intrusive, then we may see the person act on those feelings. The actions may be excessive cleaning, overprotection of self or loved ones, hoarding of supplies to excess (we really don’t need 900 rolls of toilet paper), or avoiding leaving the house. 

Neglect is also a symptom. If you notice a loved one who is no longer engaging in self-care, such as bathing, laundry, basic home chores, taking medications, or not paying bills, then stress may be to blame. Chronic health problems may worsen, which often makes the stress and anxiety worse.

Other symptoms may include insomnia, sleeping too much, or nightmares. Concentration, attention, or memory may decline. Interest in previously enjoyable activities may dissipate. We are also seeing an increase in use of illicit drugs and alcohol, as well as domestic violence and child abuse.

Here are a few things to help you reduce your stress. Take a break from social media, the news, and the internet. Trust me, COVID-19 will still be here in a few days. Your mind and emotions need a break. Watch a movie or streaming service that doesn’t have commercials or news updates. Play games, even if on your phone or computer. 

You need to take care of your personal and physical health. Again, avoid focusing on the health of the world for a while. Take a long bath or shower. Give yourself a pedicure. Let your toddler paint your nails, especially if you are a dad or grandpa – laughter is a great drug. Prepare healthy foods and snacks and avoid overloading on sugars and sweets.

Try to get quality sleep. Keep a bedtime and wake up time, even if you are not going into the office or to school right now. Have a routine for going to bed and stick to it. If you cannot sleep, then get out of bed for a while and wind down. Avoid stressful activities in the bedroom. Ban work, bill paying, and social media from your sleeping space. Avoid excess alcohol. Contrary to popular belief, alcohol does not help you sleep. It actually disrupts the deep, restorative sleep you need.

Go outside. We’re not asking you to gather in large groups or climb mountains. Get some sun and fresh air. A 15 minute walk two or three times will do wonders for stress. Our skin makes vitamin D when exposed to sun. Spend 20 minutes per day with your face and arms exposed (no sunscreen).  Go fishing, take a hike, or enjoy our local lakes and parks. They are still open and will get you out of the house.

Social distancing doesn’t have to mean emotional distancing. Keep in contact with your friends, family, and neighbors. A phone call, video chat, or old-fashioned letter will brighten your (and the recipient’s)  day. We live in a small town. Sit on your porch and talk to your neighbor across the street. Talk to the family who is walking their dog. 

Engage in a new community activity. Many towns are organizing scavenger hunts that can be done by vehicle or walking. One “bear” hunt involves families throughout town putting a stuffed bear on a porch or in a window. Families with children drive or walk around looking for these bears. Town “cruises” are also being arranged. A cruise route is determined, and families drive, talking to friends between cars, all while still six feet apart. A bonus is to call in an order to a local restaurant and cruise while waiting for supper. 

These ideas are easy and helpful, but what if your anxiety or depression is worse? Your healthcare provider is likely still working. The government and insurance companies have relaxed the rules on telehealth. This allows you to have a visit with your provider over video chat on your phone, or through a remote meeting application such as Zoom, WebEx, or GoToMeeting. Your insurance will cover these visits. 

You can also use many free services now available for coping with stress, anxiety, and depression. The Substance Abuse and Mental Health Services Administration (SAMHSA) has a national hotline to help during emotional crisis. It is open 24 hours per day. The Disaster Distress Helpline can be reached at 1-800-985-5990.

If you or someone you know is have thoughts of suicide or harm towards others, then call 911 or the National Suicide Preventions Lifeline at 1-800-273-8255.

Unfortunately, domestic, child, elder, drug, and alcohol abuses are increasing. If you are a victim or suspect abuse, then call 911 or one of the following hotlines: 

• Adult Abuse and Neglect Hotline:  1-800-392-0210

• National Domestic Violence Hotline:  1-800-799-SAFE (7233)

• Substance Abuse and Mental Health Services Administration:  1-800-662-HELP (4357) 

• Alcoholics Anonymous Number:  1-212-870-3400

These are just a few of the available resources. The Centers for Disease Control (https://www.cdc.gov/) and the Missouri Department of Health and Senior Services (https://health.mo.gov/) also have vast information and resources for dealing with COVID-19 stress.

Sonya Addison, MD, is board certified in Internal Medicine, Diabetes, Endocrinology, and Metabolism, and holds a certification by the American Society of Hypertension. She currently practices Endocrinology at Boone Medical Group Diabetes and Endocrinology in Columbia, Mo.  This column is for educational and entertainment purposes, and is not meant to replace the advice of your personal medical team.

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