For millions of people, the pandemic is much more than a viral outbreak. Although social distancing is necessary to preserve physical health, the isolation has resulted in a marked increase in psychiatric symptoms, from stress and anxiety to suicide ideation. Know that, despite isolation, you’re not alone. The following information can help you learn how to handle loneliness and isolation during the pandemic. And if you ever do feel tempted to harm yourself, please call the National Suicide Prevention Lifeline at 1-800-273-8255 right away.
Watching Out for the Warning Signs for Mental Illness
Stress and anxiety have not been in short supply during the pandemic. Everyone reacts differently to stressors, and some people may struggle to cope more than others. Family caregivers, frontline workers, those affected by job loss, and individuals at a higher risk of COVID complications may all experience significant levels of stress and anxiety. However, even if you don’t fall into one of those categories, you may find yourself having trouble figuring out how to handle loneliness and isolation during the pandemic. The first step is recognizing when you need help. Watch out for the following warning signs:
- Persistent fear and worry
- Changes in eating or sleeping patterns
- Difficulty concentrating and being productive
- Increased or new use of tobacco, alcohol, or other substances
- Increased or decreased energy
- Feeling sluggish or lethargic
If you have kids, you can also watch out for warning signs regarding mental health for children. Kids may experience nightmares, new or recurrent bedwetting, upset stomach, vague aches and pains, and trouble controlling their emotions. They may cry frequently or become quick to anger.
Adapting to a New Mindset
It may feel as though the pandemic will never be over and things aren’t going back to normal. These thoughts can be overwhelming, and they can make it difficult for you to get through the day. When the future seems uncertain, it can be helpful to focus on the present. Try to live mindfully by paying close attention to the here and now. Be kind to yourself and consider lowering your own expectations. If you’re having trouble concentrating, for example, take a break and get some fresh air.
With the world saturated in so much negativity, positive self-talk can be difficult. However, with practice, it can become a habit that feels perfectly natural. When you catch yourself getting lost in negative thought patterns, consciously choose to focus on the positive. Think about the things that you are grateful for and reflect on something that gives you hope.
Developing Comforting Routines
Regardless of whether your job or school responsibilities have been affected by the pandemic, it can be helpful to develop routines that are comforting to you. In particular, comforting routines can be helpful for children who are experiencing stress and anxiety while stuck at home. One new routine might be to take a refreshing walk after dinner or to start jogging on a nature trail instead of on a treadmill. Getting outdoors in nature can be an effective remedy for social isolation.
Finding New Ways to Connect with Others
Even during the pandemic, there are plenty of ways to connect with others and avoid or reduce social isolation. These days, many people are using FaceTime or Zoom to connect with others virtually. A videoconference might be used to celebrate a birthday or simply catch up with friends.
Beyond videoconferencing, technologies can allow people to connect in new ways. Consider, for example, challenging a friend or family member to a game of virtual chess. It’s even possible to remotely play video games with others.
As vital as these technologies are, you may still feel like something is missing. It’s hard to replace the connection you feel when you’re face-to-face with a loved one. One option might be to meet up with loved ones in a backyard, a public park, or other outdoor space that allows for social distancing. As long as everyone wears a mask and maintains a distance of at least six feet, it’s possible to enjoy a face-to-face get-together.
Exploring Available Mental Health Services
Whether or not you’ve ever been diagnosed with a mental health disorder such as depression or anxiety, you can benefit from mental health services. A psychiatric doctor is a trusted professional who can help you explore the root causes of your symptoms, and learn how to cope with them effectively so that you can enjoy a better quality of life. Doctors use various techniques, such as cognitive behavioral therapy (CBT) to help patients overcome their challenges.
If you’re concerned about safety issues, know that all healthcare providers are taking every precaution to protect their patients and staff during this time. Telemedicine services are often available from psychiatric medicine providers. You’ll be able to get the help you need from the comfort and safety of your own home.
If you feel overwhelmed during the pandemic or at any time, you can reach out to Integrated Behavioral Health for help from our compassionate professionals. We offer inpatient, outpatient, and telemedicine psychiatric health services for those in Northern Alabama and Southern Tennessee. New patients are encouraged to get in touch and explore our mental health services by calling (256) 701-5651.