Category: natural disasters

Managing Anxiety and Worry Around COVID-19

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Have you noticed your anxiety levels rising around the COVID-19 outbreak?

Do you find yourself worrying about what the illness means for you, your family and your friends?

Are you struggling to adapt to the ever-changing news stories, event cancellations and economic fluctuations?

You’re not alone. We’re all in this situation together: sharing the same worries.

The American Psychological Association has recently offered some strategies for managing the inevitable stress and fear that arises in situations like these where there are so many unknowns. Check them out:

Five Ways to View Coverage of the Coronavirus

Corona Virus

Tips

New reports about the novel coronavirus, COVID-19, becoming more widespread are making some people anxious. Here are some tips to help you manage your anxiety, put news reports in perspective and maintain a positive outlook.

  1. Keep things in perspective. Take a deep breath and remind yourself that the number of confirmed infections in the U.S. is extremely low. The fact that there is a great deal of news coverage on this issue does not necessarily mean that it presents any threat to you or your family.
  2. Get the facts. It is helpful to adopt a more clinical and curious approach as you follow news reports about the virus. To that end, you will want to find a credible source you can trust. The U.S. Centers for Disease Control and Prevention has a webpage dedicated to information on the coronavirus outbreak. You may also find useful information from local or state public health agencies or even your family physician.
  3. Communicate with your children.  Discuss the news coverage of the coronavirus with honest and age-appropriate information. Parents can also help allay distress by focusing children on routines and schedules. Remember that children will observe your behaviors and emotions for cues on how to manage their own feelings during this time.
  4. Keep connected.  Maintaining social networks can foster a sense of normality and provide valuable outlets for sharing feelings and relieving stress. Feel free to share useful information you find on governmental websites with your friends and family. It will help them deal with their own anxiety.
  5. Seek additional help.  Individuals who feel an overwhelming nervousness, a lingering sadness, or other prolonged reactions that adversely affect their job performance or interpersonal relationships should consult with a trained and experienced mental health professional. Psychologists and other appropriate mental health providers can help people deal with extreme stress. These professionals work with individuals to help them find constructive ways to manage adversity.

For more ideas about coping with the emotional toll of COVID-19, check out the American Psychological Association’s Help Center.

Mental Health and Risk Taking

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That's me taking a risk a couple years ago. Yikes

That’s me taking a risk a couple years ago. Yikes

Risk-taking is one of those things that can be both good and bad for mental health.  Examples of unhealthy risk taking:

  • speeding
  • taking illegal drugs
  • having un-protected sex with strangers
  • playing with firearms in unsafe ways

You get the idea.  Sometimes when people engage in these behaviors continuously, it can be a sign of mental illness.  But what I really want to talk about is the positive side of risk taking – the part that is actually good for your mental health.

Here’s how it works: when we get to a certain age with certain responsibilities and drive minivans (OK, maybe that’s just me), adrenaline can become noticeably absent from our lives.   I’m talking about the good kind of adrenaline, the kind that kicks in when we do daring, thrilling and sort of scary (in a good way) things.  Examples might be:

  • taking a rock climbing class
  • dancing on stage
  • giving a talk on world religions
  • participating in an improv comedy sketch

The first part of our life is filled with risks.  Swim races, class presentations, new schools, riding a bike  – childhood is chock full of risky, daring events that are scary at first but almost always work out in the end.  And after the adrenaline and nerves have subsided, kids are left with a new found confidence – something that is immensely important to good mental health.  The problem is, when we become old boring mature, these opportunities are harder to come by.  So we have to seek them out.

I wrote this quote on my phone at least a year ago after I heard someone say it in an NPR interview.  I am sad to say I didn’t write down who said it or what they were talking about, but here it is:

The key to keeping yourself fresh and relevant is to do things you don’t know how to do

I love this idea, and it fits perfectly with the notion of risk taking being a part of good mental health.  Now get out there and do something that makes you nervous!

 

 

 

How to Stop Worrying About Ebola

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Even if you have tried to ignore the stories about Ebola over the past few months, the news has been impossible to avoid.  And now that the disease has hit close to home, many of us are left with worries and fears concerning our own health.  While we know that sitting in our living rooms worrying about it won’t do any good, it can be hard to know what else to do.  So, I have gathered a couple great resources on managing worries around Ebola.

My favorite tip is to take a break from news coverage.  When we are bombarded with media coverage about any event – including this one – it can cause significant anxiety.  And lots of anxiety over a long period of time is no good for our health, or the health of our families and communities.

Check out some other resources here:

How and Why You Should Ease Your Ebola Fears – Your Mind. Your Body:

It’s important to always stay alert, to be informed and take precautions if you think you may be at risk for coming into contact with any virus. But to help maintain emotional well-being, it’s critical to ease Ebola fears by reviewing the facts, maintaining perspective, and upholding hope.
Keep things in perspective. Limit worry and agitation by lessening the time you and your family spend watching or listening to upsetting media coverage. Although you’ll want to keep informed — especially if you have loved ones in affected countries — remember to take a break from watching the news and focus on the things that are positive in your life and things you have control over.

The Psychology of a Text Message

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As I wrote about a couple of days ago, I am weathering the storms and flooding along with my fellow Northern Coloradoans. It’s been a pretty amazing time – as anyone who has been through a natural disaster can attest. Fears, worries and anxieties butted right up against feelings of strength, hope and awe at the heroes and helpers among us.

Now that the danger has passed (at least for my community), I have been able to sit back and reflect on the last few days.  Here’s what I have come up with:

Text messages matter. 

What I mean is that in times of crisis or grief (or any big event, for that matter), reaching out to people can mean a whole lot.  And the reaching out can be as small as a little text like “I’m thinking of you” or “R U OK?”  It takes just moments, yet it can be so powerful.  Sure, a short voicemail, email or Facebook message will also do.  Just something that lets folks know they are not alone and that someone has them in mind.

I’m a little bit ashamed that I haven’t been better at reaching out to friends and family when I know crises have struck their communities.  I’ve never wanted to be a “burden” or “get in the way.”

Now I know better.

No one is bothered by receiving a quick note of comfort or support.  And it is something we can all make time to do.

Want to help flood victims? Check out these opportunities.

 

Coping with Flood-Related Stress

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Flooding in Colorado

Flooding in Colorado

I live and work in Northern Colorado, and this week we have been in the midst of some pretty significant flooding.  Sure, we are used to big snows, tornadoes and persistent droughts – but this flood thing is new to many of us.  What all these weather-related events have in common, though, is the anxiety, fear and worry that accompanies them.  It can be especially tough on our littlest family members.

With my own anxiety, fear and worry swirling, I am trying to use the coping strategies put forth by others before me:

TURN OFF THE TV!  Yes, I know all-caps is the typist’s form of shouting – but I think it is something to shout about.  I estimate that it takes the local news  5-10 minutes to update me on everything I need to know about the storm, the flooding and a bit about the world outside of Colorado.  After that, the pictures are repeated, the warnings more urgent and the predictions more dire.  It’s no wonder that after about 10 minutes of watching (or reading, or YouTubing or Facebooking) I notice my anxiety level soar.  So, this tip is kind of a no-brainer: watch the basics then TURN IT OFF!

Connect with the gang.  Folks often describe feelings of closeness with their community during tough times. I am seeing this all around me.  Neighbors chatting, planning and organizing; co-workers banding together to help the cause; community organizations reaching out in ways they normally don’t.  Connecting with your community can be a really effective way to combat the emotional turmoil that accompanies natural disasters.

Keep on keeping on.  Whether we realize it or not, most of us have some pretty effective stress management strategies on board already.  For example, I love to watch House Hunters as a way to wind down. Other folks might find reading, praying or walking to be particularly effective at managing stress.  The key is, now that we are REALLY stressed, let’s not forget the coping strategies that work for us. That might mean getting creative and reading by candlelight instead of lamp light, but the effect is the same.

For more ideas about managing distress related to the floods (or other natural disasters), check out the American Psychological Association’s Help Center.