Coping During Covid-19

Posted: April 9, 2020

Many of us have seen this image making the rounds on social media recently. Some people feel defensive when they recognize some of their behaviors are labeled as “fear zone.” It can feel overwhelming to to be told to suddenly “show gratefulness” or “practice calmness” when the current situation makes it difficult to consistently feel calm or grateful. At the same time, I think we all understand that hoarding, sharing inaccurate information, and transmitting feelings of fear and anger are not effective long-term strategies for managing our feelings during this crisis. But what are we supposed to do when we feel afraid and uncertain? The image does not give us any guidance or instruction for how to begin moving in a healthier direction. Being mindful of our reactions to feelings of fear or anger is the first step to more effectively managing our mental health during this, or any, crisis. This can be as simple as taking some deep breaths and checking in with ourselves. Ask yourself what do I really need right now and how can I show myself some compasson? Then try to give yourself what you need. Do you need to feel more connected to other people? What can you do to feel connectd Right Now? Can you call or text or Facetime with someone? Another thing you can do is to pick one item that you believe will move you closer to the zone you want to be in-then commit to doing it. Continue to check in with yourself to see if the change you have comitted to is making a difference. Some ideas of things you may want to try include;

Can you take a break from media for a few days-or even just a few hours? How does that feel different from your current level of news consumption?
Can you pause for a moment and identify what you are feeling? Do you feel angry? Afraid? Isolated? Show yourself some compassion for what you are feeling.
Name something you feel grateful for.
Do something creative-sing, dance, color, play with your children.
Find one thing you can do to help someone else-then do it. What was that like?

Remember that dealing with the current situation is a marathon and not a sprint. Change takes time, and we are all going to continue having days when we feel angry, lonely, overwhelmed, anxious, and frightened-those are all normal responses to our current abnormal situation. When you notice those feelings starting to creep up, find ways to show yourself some compassion and remind yourself this will not last forever. “Hope is important because it can make the present moment less difficult to bear. If we believe that tomorrow will be better, we can bear a hardship today.”

Thich Nhat Hanh