Our Mental Health – COVID-19 Journal

Has it happened to you too? More than once in the last few weeks, I’ve woken up in the middle of the night questioning whether or not all of this is real. Is there really a pandemic virus claiming tens of thousands of lives around the world? It’s like a movie plot. Scratch that. It IS a movie plot. I’ve seen it. And I’ve seen it again. (I also read it when I was a kid and I think that’s what got me interested in public health in the first place).

Who would have though that something like the COVID-19 outbreak is even possible in this day and age, given our advancements in medicine and knowhow. Yet here we are. Confined to our homes. Watching the numbers rise. It’s difficult to comprehend. Even for an epidemiologist.

I never thought, when studying in school, that I would one day be living through a communicable disease pandemic. That was something for the history books. Or maybe the rare and short-lived emergence of something like Zika or swine flu. In fact, I’ve made my career mostly as a non-communicable disease epidemiologist, focusing primarily on mental health.

If I’ve learned one thing, however, it’s that physical health and mental health are inextricable intertwined. I fear we will see this play out loud and clear with the COVID-19 crisis. This infectious disease pandemic could result in one of the worst mental health pandemics in history.

Fear and anxiety

One thing this virus is particularly good at is scaring people. The endless media coverage certainly contributes to that, but many news outlets and health officials are simply telling it like it is. It is a frightening virus. It is highly contagious and has the potential to be fatal. This makes us fearful and anxious. We are concerned about our health and the health of our loved ones.

Fear itself is also contagious. People can become fearful of one another in times of uncertainty. COVID-19 has led to an outbreak of stigma and prejudice, mainly aimed at those of Asian ethnicity due to virus’ origin in China and some people calling it the “Chinese” virus. Even wearing masks in public has been highly stigmatized and can be anxiety provoking, (though that may change with the CDC’s new guidance).

How do we overcome fear? With the the facts. We know how to protect ourselves. We know how to slow the spread. And we are learning how to treat COVID-19 and prevent it from spreading in the future.

Social distancing and isolation

Part of our new reality is distance. Distance from the person in front of you at the grocery store. Distance from your neighbors next door. Distance from your family in another state. It is difficult for many to simply cut-off their social networks (the real-life ones). Having close friends and family is known to promote better overall health. Social isolation is known to have the opposite effect, particularly on our mental health.

The good news is that we are all just a video call away. It’s not the same as grabbing drinks with friends or dinner with the family, but video chat happy hours can be fun too.

Loss and bereavement

Millions of Americans may suffer the loss of a loved-one over the course of this pandemic. Worse, many individuals may not be able to mourn appropriately, due to social distancing. We are hearing heartbreaking stories of so many who have lost someone to COVID-19, who were unable to be by their bedside. Some people who may have been healthy just a few weeks ago, have succumbed to the virus. This is sad and can be shocking, especially for a close relative. Death is difficult and the grieving process can be complicated; made even more complicated by our current situation.

If you or someone you know is dealing with a loss, the American Psychological Association has provided guidance on grief amidst COVID-19.

Stress and depression

All of these experiences and perceptions can feed our anxiety and lead to stress. Chronic stress can have serious mental health consequences. It can lead to substance abuse. It can lead to major depression. It can provoke thoughts of suicide. Individuals with preexisting mental health conditions are at even higher risk.

Chronic stress can also lead to inflammation in the body which can negatively impact our overall health and weaken our immune system. This, in turn, can put us at greater risk of severe COVID-19 symptoms and other conditions like cardiovascular disease.

Exercise and meditation are two at-home ways to address and overcome stress. Headspace is offering a free “weathering the storm” meditation and movement program for anyone struggling.

Lasting impact

Unfortunately, we are only about a month into this new reality, the effects of which may be felt for many more months ahead. The recovery process will be difficult for many. On top of the growing numbers of cases and deaths, the severe economic downturn due to COVID-19 has led to a record-breaking loss of jobs. Our children have been out of school for a month and may be out for the remainder of the school year. We may be able to protect our kids from the virus, but how do we protect them from the emotional and psychological challenges they may be experiencing. And how will this experience shape our future generations?

What do we tell our kids about COVID-19? Here are some ideas.

Mind your mind

Never has it been more important to take care of our health. We must treat mental health as seriously as we are treating our physical health. Now and always. There is no health without mental health. Don’t ignore it if having difficulty sleeping. If you need help, reach out to someone. Just because you are home doesn’t mean you are alone. If you are struggling with a mental health condition, be in touch with your primary physician, and have a plan should you need urgent attention.

Even if you are coping well, someone you know may be having a tough time. We can still be there without being there, so stay in touch with your friends and loved ones. Don’t forget, we are all in this together.

The CDC has put together an excellent resource focused on mental health and coping. It includes information on reducing stigma and stopping the spread of misinformation. It also provides tips on how to care for the emotional well-being of children.

visit the CDC Stress and coping page