InHealth: Finding Calm in Stressful Times

By Rebecca Cohen, M.D.

Psychiatrists help those suffering from anxiety, depression and other mood disorders every day, but with the massive disruptions caused by Covid-19, many other people now need assistance. It is extremely helpful, and hopeful, to look at the creative and important ways people are utilizing coping strategies. These strategies allow us to achieve a sense of calm in adversity and to help focus our attention on what we are accomplishing, not what we are missing.

Right now life is upside down, which is stressful for everyone, and establishing new routines and daily rituals is a critical first step. Our routines keep us connected with others when we go to work, stop for quick coffee or enjoy a family meal at our favorite restaurant. It is the scaffolding of our everyday routine that gives us comfort. Establishing new patterns gives us a sense of control and helps manage stress. 

Creating distractions also helps. People are adapting to the current restrictions in thoughtful and creative ways to distract themselves.  We’re all grateful for the technology that brings us endless hours of entertainment and online social connections. It is important to be informed, but also to limit news watching daily.  Developing online outlets that foster connection and fun can be gratifying—Grandparents are using video to play board games with grandchildren, people are touring museums online, famous chefs are teaching online cooking and symphonies are delivering stunning performances via video. Groups we regularly join, including religious services, now meet online, and many websites offer free courses to keep our minds engaged and learning. Laughter, even in the most trying time, is important and healing. Social media is full of hilarious GIFs and memes to share with others.

Self-care is also vital. A good night’s sleep is fundamental and impacts our immune system and overall ability to cope. Meditation and mindfulness can ease the stress of the day and improve the quality of sleep. Headspace and Calm are two helpful apps that are user friendly. Moments and expressions of gratitude build resilience and strength. We can all be grateful to live in an area surrounded by such natural beauty and bountiful sunshine nearly every day. Many people are spending more time walking, running and biking outside at safe distances from others. 

Lastly, it is powerful to acknowledge this unparalleled moment of altruism in our current situation. We are accepting short-term discomfort for the greater good, for our neighbors and for the world we live in. We are not trapped at home. We are safe at home. Our actions are saving lives. It is worth reminding ourselves of that every day. The greatest power we have is over ourselves and our actions. We may not be able to control the circumstances we’re in, but we can control our reactions to them.

For some people, all of these efforts are not enough. If you find yourself constantly feeling anxious, catastrophizing and losing sleep, there are clinicians and mental health professionals who can support you. Although we may be physically distant at this time, we must not be socially distant. You are not alone, and help is available if needed.  

Dr. Rebecca Cohen is a psychiatrist specializing in psychopharmacology for mood and anxiety disorders as well as TMS therapy. 941.404.0545/drrebeccacohen.com.