Maria Hensley-Spera, LCSWR, a licensed clinical social worker at Stony Brook Medicine, and her colleagues, Professor Judith Crowell, MD, and Wilfred Farquharson, PhD, Director of Outpatient Child and Adolescent Psychiatry and Behavioral Health, take a look at where we're at one year into COVID-19 and provide insights and tips to help you cope.
In a typical March, we patiently wait for spring break. By April, we’re looking for the robins to appear on our front lawns as they are a sure sign of warmth being near. As we enter our second year of COVID restrictions, life is very different than just a year ago. We continue to have limited access to many of the activities that bring energy and motivation.
Oh, sure, life is just as hectic as before the pandemic, but in a different way — especially for parents with the need to be more active in a child’s school life, the looming threat of schools closing again, the pressure to entertain children who can’t see their friends easily or at all. Social distancing; closures of gyms, public venues, favorite stores and restaurants; the cancellation of events and uncertainties about the return of sports has made waiting for the robins to come much harder. The losses of those we loved and cared for during COVID-19 are also still raw. It’s enough to put anyone in a funk.
And while many of our loved ones wait for their COVID-19 vaccination appointments, supply has not met the demand. Waiting is not always the easiest thing to do. To get or not to get and when? That is the question. Each of us has our own thoughts on what is best for ourselves and our families. Many have not yet decided, and that can cause stress, anxiety and make someone feel blue.
What can you do to get out of the funk?
1. Establish goals – but make it realistic. Losing 50 pounds in a month isn’t realistic. It’s unhealthy. Some of the following are realistic goals.
2. Do things for other people. When we make other people happy, it becomes positive for us as well. Call it karma, if you want, but there’s really something to it. Follow the COVID-19 guidelines of social distancing by doing drive-by birthday wishes for friends and family. Make a family video to send to grandparents. And see how good it makes you feel, too!
3. Exercise. Physical activity for even 10 minutes each day releases endorphins, which leads to a happier mood. If you have a set of stairs in your home, go up & down them for 10 minutes. If you have a dog, walk the dog around the block. And while many gyms remain closed or have limited hours, each of us has items in our home that can be used for weight resistance and exercise. Also, some trainers are now working with clients virtually — this may be a great option to help you get started.
4. Routine. A routine of going to work, then to the mall, eating on the run, office parties (even on Zoom®), and getting to bed late is not healthy. Get back to a clear routine and you may surprise yourself with how much more productive and happy it makes you feel.
5. Laugh. Ironically, April is National Humor Month. But don’t wait until then to laugh. Laughter also releases those endorphins. So watch funny movies instead of intense dramas. Laugh with your kids. Laughter can be the best medicine.
6. Kids. If you are home with your kids over a school break, plan a few family activities. Go for a walk or bike ride. Play Simon Says and Eye Spy. Pull out those board games. Public libraries usually offer lots of age appropriate and free stuff to do, and most are still open. If you have a ‘pod’ that includes other children, a sleepover is fun and may offer a break for other parents (and they may do the same for you!).
7. Socialize. Humans are generally community animals. Very few of us can survive with little to no contact with the outside world. So make sure you get in touch with friends or family members you missed seeing over the past year. Learn to use Zoom or other media sites if you haven’t already. Have a virtual get together complete with Jeopardy games, cooking or eating with friends.
8. Get back to healthy eating. Avoid sugary foods and drinks. Sugar leads to all kinds of health issues, including dental problems. Colorectal cancers and other bowel problems increase with high sugar intake. Too much sugar can make weight management more difficult and can lead to sluggishness and moodiness. Certain types of sugar actually stimulate appetite. Sugar also increases dopamine in the brain – too much dopamine can make you, well dopey.
9. Take up something new. Now might be a good time to take that online adult education course. Or, that yoga class. Or, that cooking class. Of course, these are great when we can do them in person, but there are many virtual experiences that are very engaging. New creates excitement and something to look forward to.
10. Light. Humans generally are not nocturnal. We need the light. Lack of light can lead to moodiness, depression, and a “down in the dumps” feeling called Seasonal Affective Disorder (SAD). So go towards the light. There are specific light boxes for SAD that range in cost; and 30 minutes twice a day can lead to a better mood. Speak with your healthcare professional prior to investing is a light box. Although light therapy is generally the first line of treatment, it’s not effective for everyone.
11. Religion: If you are not attending your religious organization due to COVID-19 restrictions, check to see if streaming live services are offered on Facebook® or YouTube®.
12. Grief: If you’re experiencing more sadness and loneliness due to the loss of a loved one, connect with a grief support group on Facebook or another social media platform. Speak to a healthcare or mental health provider for support.
13. Vaccination: Consult with your healthcare provider to discuss how the vaccine impacts you and if you should get it. Remain vigilant in following CDC guidelines of social distancing, wear masks and wash hands frequently.
While tackling year two of COVID-19, remind yourself to keep things in perspective and get back to basics. If you’re having trouble getting rid of post-holiday, winter or even springtime blues, seek professional help from a mental health provider. Continue to remain to connected to any and all social support, your post-COVID-19 reunions are on the horizon.
If you need help, call us at (631) 632- CHAT.