Social isolation, increased marital and family conflict, financial strain/stress, anxiety related to physical health and mortality, increased substance use…these are just some of the many common concerns being driven by the COVID-19 pandemic. Here, we discuss these issues and offer insight into how to deal with them.
Social isolation: Being under quarantine with your family (or even in isolation alone), can result in feelings of restlessness, irritability, and boredom. As your social circle shrinks and interesting distractions decrease, some people may turn to maladaptive coping strategies (using substances, excessive eating, or increasing screen time) to manage their distress. We suggest making a list of things you enjoy and take into consideration the importance of diversifying your entertainment options so you don’t spend too much time on one recreational activity and have several to choose from. Making a to-do list of projects and tasks you have been meaning to get to can also ensure you use your excessive down-time productively. This will also have the added benefit of helping you to feel like you are able to control some aspects of your life in a climate that feels very out of your control.
Increased marital and family conflict: You have likely seen the memes and internet jokes pertaining to having to entertain/homeschool children and be in close proximity to your family. In all seriousness, couples and families are experiencing increased conflict for several reasons. A primary issue that has come up surrounds the different perspectives and approaches families have about taking precautions. Some family members who are hypervigilant or very cautious about contamination are becoming quite upset with their family members who are going about their day in a casual or very cavalier manner. At its core, conflict is just a difference in perspective. Many people I have spoken to have very different views on what is happening and how they choose to respond to this epidemic. In times like these, it is vital that you compromise and appreciate one another’s perspectives. If you have little to no choice on self-quarantining, you need to openly discuss your concerns and challenges, ask one another for support, and come up with a collective family decision on how to approach exposing yourself (which also means exposing your loved ones). Some are first responders or have jobs that require them to endanger/expose themselves to the virus, which inadvertently places their families at increased risk.
Financial strain/stress: Many industries are being hit hard with the forced closure of businesses and some face serious possible economic implications. We know that financial strain also impacts mental health and family relationships. When we are under immense stress, we may become “snippy” with our loved ones or begin catastrophizing (predicting the worst possible outcome). It is imperative that you sit down with your partner and discuss your concerns and what this means for you as a couple/family. Remember the two of you are allies (not adversaries) and consider ways to mitigate the financial impact. For example, if you are facing a lay off in your current industry, know that other industries are actually ramping up their hiring. Prepare by researching loans you may be eligible for, plan and coordinate a budget for spending until the threat decreases.
Anxiety related to physical health and mortality: The threat of having someone you deeply care for become very ill or die from this virus is becoming overwhelming for many. In particular, people who have loved ones at-risk (elders, those with compromised immune systems, or underlying physical health conditions), have great cause for concern. Additionally, if you have recently experienced the loss of a family member or had a family member diagnosed with a terminal illness, this pandemic can be quite triggering. Still others face challenges with hypochondria and hypervigilance with their physical health. Mindfulness-based strategies can be very helpful in grounding yourself in the present moment. It is tempting to focus on future possibilities or dwell on relevant past experiences pertaining to health concerns, but when you feel yourself being pulled in either of these directions, contemplate what is happening right now in this moment? What is real now? Meditation exercises, stress relaxation, deep breathing, Yoga, and progressive muscle relaxation exercises all work wonders in managing stress/anxiety. A trained therapist can assist you in building these skills.
During these trying times, our office is extending hours and offering Telehealth services (via FaceTime or web-based) to provide support and coping strategies. Now more than ever, we should prioritize self-care and protect ourselves and our families from succumbing to the stress this epidemic has created.
For information, please contact us.
Dr. Jamie Brodarick at 561-213-9803 or email at jamie@brodarick.com