COVID-19 Mental Health Tips

Practicing some simple yet effective strategies will not only improve your immune system but may also decrease your symptoms of anxiety and depression by increasing your sense of self-efficacy: knowing you are doing what you can for the best possible outcomes.

Monitor your access to news. If watching, reading or listening to the news is causing you to become more anxious or distressed, minimize your exposure. Commit to seeking information from reputable, vetted sources such as the World Health Organization (WHO), the Center for Disease Control and Prevention (CDC), and the National Institutes of Health (NIH). Learn the facts, not rumors or personal opinions. If staying updated with the news helps to reduce some of your stress, do so with prudence. A constant barrage of updated facts of COVID-19 can bring unnecessary worry. Update your information from trusted sources 2-3 times a day rather than submitting yourself to continued exposure.
Stay connected. In spite of the restrictions in place, it is important that we remain supportive of others while protecting ourselves. Reach out to family, friends, and those most vulnerable. Helping others during a stressful time can benefit not only the person receiving the support but also the helper. Especially as we practice social distancing, it is critical that we stay connected in the ways still available to us -- checking-in by phone, text, email or other virtual platforms. Loneliness and feeling socially disconnected can weaken our immune system.
Exercise daily. Even though our inside venues for exercise are being limited, we are blessed to live in Northern Idaho - surrounded by an exquisite outdoor venue! Take advantage of it. Check out that hike you've wanted to explore; tune-up your bike; walk along the waterline, inhaling the restorative qualities of nature. Commit to some type of physical activity each day: yoga, walking, hiking, biking, dancing are just a few examples.
Nourish yourself with adequate and quality food. More than ever, it is imperative to focus on nutrient-dense foods while resisting the urge to self-medicate with highly processed, sugary foods.
Hydrate. Water, water, water. It is instrumental in your body's efficiency.
Minimize alcohol, tobacco, caffeine, and sugar intake. Avoid turning to unhelpful strategies during this time. While each of these substances may alleviate symptoms of stress for a short moment, they can work to undermine your body's ability to fight off infection in the long-term. (Remember - we are engaging in a marathon, not a sprint!)
Sleep You need it! Sleep restores and heals. Watch "One more reason to get a good night's sleep". - a TedTalk by Jeff Iliff.
Keep doing what you do well! Chances are you already have some strategies that may not be listed above but have worked to lower your stress and anxiety in the past. Keep it up! Consistency is the key.
Utilize "People First" language. As we respect and value each person and their experience during the COVID-19 pandemic, it will be important to replace language such as "COVID-19 cases, victims", or "the diseased" with compassionate language such as "people who have COVID-19", "people who are being treated for COVID-19", or "people who are recovering from COVID-19." This disease does not define any one person nor any group of people. Using care in our word choice will help reduce the stigma associated with COVID-19.
Lean into past supports. Each of us has gone through some sort of challenging or unwanted situation in the past. Remember who or what helpful activities offered you support or comfort during that time. Lean more into those supports now, whether they be your faith, spending time with your pets, playing with a child, listening to music, journaling, or creating. Revisit old sources of strength and establish new ones.

COVID-19 is no respecter of person. We are all in this together and together we will make it through this current crisis as we have through past challenges. Below are additional resources and information.

Studies researching the connection between stress and the immune system:

Kiecolt-Glaser, J.K., Glaser, R. (1993). Mind and Immunity. In: D. Goleman & J. Gurin, (Eds.) Mind/Body Medicine (pp. 39-59). New York: Consumer Reports.
Kiecolt-Glaser, J.K., & Glaser, R. (2002). Depression and Immune Function: Central Pathways to Morbidity and Mortality. Journal of Psychosomatic Research, 53, 873-876.