We have been living in unpredictable and stressful times as the COVID-19 virus approached and reached global pandemic status. The effect of the virus has impacted people and communities in many different ways. Many have been asked or ordered, to stay home, work from home, and now children are distance learning.

Normal routines like grocery shopping, socializing, and venturing out into communities are no longer options or require a great deal of consideration and planning to reduce the risk of exposure to the virus. Unpredictable change and persistent uncertainty of the future can lead many to experience life interrupting, fear, anxiety, and panic. 

We all have learned to adapt to everyday stress and anxiety. However, when our thoughts of feared future events become exaggerated and we attempt to control events that are uncontrollable, a severe state of anxiety can develop. Such an emotional state of anxiety can overshadow rational thinking.

If recent life changes and future unpredictability from the COVID-19 virus pandemic have led you, a family member, or loved one to experience a sense of loss of control and anxiety, we’ve developed some helpful strategies to support you.


Working from Home and Distance Learning Strategies

1) Get up at the usual time, get dressed and keep the same morning routine as if you were going to work and your children were going to school.

2) Keep a routine throughout the day to maintain a sense of familiarity.

3) Define your workspace and establish a classroom space for your child and keep the other areas defined as home.

4) Remain social by keeping in contact with friends and family. When you can, use videoconferencing programs to add a visual connection.

5) Perform safe service work helping your community, neighbors, or friends.


Self-Care Strategies

1) Practice good nutrition by eating healthy foods at regular times. Increasing plant-based foods particularly green vegetables and fresh fruits can boost your immune system.

2) Scheduling regular exercise is very effective in managing anxiety and improving overall health. Getting fresh air and exposure to sunlight can elevate your mood.

3) Engaging in mindfulness, deep breathing exercises, meditation, and video-guided yoga can have an immediate calming effect.

4) Get sufficient rest and maintain regular sleep habits.

5) Stay hydrated by following the guidelines of drinking at least 6-to-8 eight-ounce glasses of water daily. 

6) Trust in your strengths and accept help and support from others.

If you, a friend, or a loved one needs additional support, Feinberg Health Care Solutions has highly skilled mental health professionals and coaches who are available to offer guidance and assistance during these challenging times. Don’t hesitate to call us at 877.538.5425.

Steven Anderson, MA, LLP

Vice President of Addiction & Mental Health Services