Beat the COVID Blues: 6 Ways to Wellness

I don’t know about you, but I have been waking up every morning with a sense that something is wrong.

My sleepy mind scans the usual suspects. What is it? Oh yes … it’s the fear of the unknown; at present, a fear of COVID-19.

My brain immediately sends signals to my body; a sensation of butterflies in my stomach, worry for those I love. As I swim up from my sleepy state, the emotional part of my brain begins to kick in; many of the things I would like are not in my control. Feeling out of control does not feel good.

Perhaps you can relate to my early morning experience. Maybe your worries wake you up at night. You may carry a feeling of free-floating anxiety or depression that is visible in your actions and behaviors, in the ways you speak with others and to yourself.

Most of us have never experienced in our lifetimes what is currently happening in the world and in our country. At times like these, it is important for me to remember there are things I can do to feel better when I am fearful and uncertain.

I thought these six reminders might help you as well.

1. Uncertainty is one of the most difficult things we experience. We evolved to anticipate what might happen in order to problem-solve solutions before something occurs.

However, worry is not the same thing as problem solving! One involves spinning our wheels without traction, further fueling feelings of anxiety, depression and fatigue. When we dwell on the “what-ifs,” repeatedly seek reassurances that aren’t possible, or obsessively search the Internet for answers, it is like scratching a mosquito bite in your brain; it will itch more, encouraging the same ineffective behaviors, negatively impacting our immune system over time.

2. The best and fastest way to stop the worry cycle is to BREATHE! This simple action immediately sends a calming message to the brain, giving the mind a chance to think differently. Strong emotions hijack all other parts of the brain. Breathing allows the prefrontal cortex to get back online so the brain can make wise decisions with all the information at its disposal. There are many websites with instructions for breathing, meditations, and contemplative centering prayer.

3. Practice labeling emotions and sensations. Ask “What am I feeling, and how strongly am I feeling it, on a scale of 1-10?” The minute the emotion is observed and named, it decreases in intensity. It is okay to admit to and respect anger, fear, and sadness. These human emotions are universal and are there to serve as messengers, telling us to pay attention or to take action. It is okay to admit the things over which we have no control — for example, how long COVID-19 will affect our communities, how soon a vaccine will be available, whether those we love will become ill, or whether we ourselves contract the virus. We cannot control how others react, take precautions, social distance, or hoard.

4. Ask, “What else is true?” There are many things we can control, such as our own attitude, actions, communication with others, and whether we follow Health Department recommendations. Self-care is important every day, but particularly during times of stress. Everyone needs a list of their essential components of well-being, including but not limited to taking meds as prescribed, eating healthy, sleeping well, exercising, limiting time listening to the news, surfing the Internet, and interacting with social media. We can manage what is good for us by asking, “Does this behavior contribute to my well-being or is it preventing me from thinking clearly?”

5. Ask, “What is the right thing for me to do right now?” Develop a plan and problem-solve obstacles and solutions. Modify the plan as needed, as we are currently living in a world of changing facts and circumstances. Acceptance of the current situation, our emotions, and thoughts does not mean we approve of all that is happening; it simply allows us to detach from their hold on us. Willingness to turn the mind towards acceptance frees up energy to experience joy and wisdom in the midst of sadness and anxiety.

6. It is said in the Chinese language, the symbol for “Crisis” is two symbols combined, one for danger and the other for opportunity. When I feel a sense of danger, it helps me to look for opportunity within the crisis. It might be an opportunity to serve others, to empathize, to draw closer to loved ones, or to deepen a compassionate connection with the world. We can telephone or text to see how our neighbors are doing, we can enjoy music, nature, and books. My guess is you will be able to creatively add to this list!

If you need a more individualized approach to the difficulties you might be having with the current crisis, or with any other problems, I encourage you to talk with a licensed mental health provider at the Wellness Center or elsewhere.

Lori Glover is a mental health counselor and former head of the Wellness Center