The coronavirus (COVID-19) is bringing our attention to the “big picture” of rapidly changing times. I think everyone will agree that we have all been fully immersed in the “matrix” of working and many times just keeping our heads above water. We all get busy in life, and some of us are working two and three jobs to support our family. We have all had to practice navigating our hectic life, social distancing, and still having time to take care of ourselves.
“Now for most of us, approximately three out of four (75%) people are currently not working or working less on a modified schedule. We find ourselves living with the uncertainty of not knowing when we will get to go back to work and when the children will be able to return to school. “
Cinthia McFeature, Ph.D.
Schedules and Routines
What happens when that schedule is disrupted abruptly?
The brain will try to make sense of the changes being demonstrated and we try to follow instructions and social distance. We realize we can’t do things the way we used to and notice an increase in anxiety. You might feel or experience:
- heart fluttering
- tension headaches
- dry mouth
- confusion
- uncertainty
- negative thoughts
- depression
- sadness
You may feel like you have entered the “twilight zone.” In many ways, it seems like the Earth is spinning out of control. We see societal systems breaking down, i.e., schools, the justice system, financial system, and political system. Also, as human beings, we are predominantly negative thinkers exacerbating anxious feelings.
Finding Relief
What can we do to reduce our anxiety symptoms?
To reduce the anxiety you begin by finding your “New North” by evaluating the need for adjusting your daily routine. Consider a holistic perspective of addressing yourself from the spiritual, mental, physical, and emotional domains.
The first insight is understanding that how you respond to these challenges can alter your choices and change your life path. The decisions you make will also have an eternal impact on yourself and others. We have to think and live differently than we did at the beginning of this decade.
What is our spiritual point of view?
In the Bible, you will find approximately 365 verses that tell us to “fear not.” We see the breaking down of human-made agencies and systems, and also the introduction of the coronavirus, fear is taking “front and center stage.”
Consider the faith factor and evaluate how you are thinking and feeling during this challenging time in history. What you place value in will dictate your time.
“Take time to pray, meditate, contemplate, and consider that our Divine Source always loves us. The “agape” love is unconditional and offers a sense of security during the changing times. “
Cinthia McFeature, Ph.D.
Find things to be grateful for
Cling to the gift of gratitude for slowing down our life to include daily spiritual practices providing wisdom, peace of mind, and hope. Take time to pray and meditate and learn to trust God even when everything looks like it is falling apart. Understand that if things are changing, they are changing for a higher good of Earth and all of humanity.
Being content in all situations and not reacting to our external stressors is found through having trust, faith, and understanding that will keep us still amid the storm. We have read and been told that the Kingdom of God is within, and now is the time to go within and find a place of stillness in our inner spiritual heart.
What are some mental and emotional responses?
With social distancing, quarantine, or isolation, you may experience a range of emotions, such as; fear and anxiety, depression and boredom, anger, frustration or irritability, and stigmatization based on feeling others see you as someone who may have been tested positive for coronavirus (COVID-19).
Coping with this new reality:
1. Staying Safe
Older adults and people with pre-existing mental health conditions and health-care workers will have an increased risk of experiencing psychological distress when they engage in social distancing. Try to guard your heart and mind by limiting your exposure to the news media. Remember that the media has a “core” of “sensationalizing” because “fear” sells. Wash your hands, practice adequate social distancing, and try to remain at home away from others to limit exposure opportunities.
2. Guard Your Mind
Based on the misinformation that is out there, it is hard to separate the truth from the “fake news.” Turn on some music in place of the TV and allow yourself to rest. You may notice you have had trouble sleeping and may feel exhausted most days. The subconscious mind has a way of bringing up thoughts from other difficult times in your life. The unconscious material will come up more when you expose yourself to the “pandemic of fear.” Don’t feed your mind messages that are centered around fear.
3. Find Inspirational Sources
Be wise about what you choose to watch on TV and limit the media coverage of the virus, which increases feelings of fear and anxiety. We all need some sense of hope and inspiration and listening to music or watch a movie or TV show that offers laughter, peace, and nature’s beauty. Guarding our mindset and energy will keep our emotional and mental strength up.
4. Stay Virtually Connected With Others
Keeping in contact with friends and family via Facetime, Zoom, Facebook, Instagram, Google Hangouts, text messages, and phone calls will help us feel more grounded and not so alone. Social distancing can be difficult but with the help of some friendly technology, we can still stay connected. Reach out to your friends and share your feelings, they are probably feeling some of the same emotions that you are experiencing at this time.
5. Practice Self Care
Try to get enough sleep, meditate, and pray daily, eat well, increase your water intake, add lemons to warm water, and drink green tea. Take a tablespoon of organic cold-pressed coconut oil that can also help build your immune system and protects against viruses. Find some form of exercise or (movement) you can do in your home if you are physically capable of doing so. Stay in a place of gratitude and focus on all of the blessings during this time. Focus on a balanced healthy lifestyle.
There are so many lessons we can take away from this time in history. We are creatures of habit, so one of the things we can do is to maintain a structured daily structure. We do better when we have some sense of normality and create a sense of order and purpose for children and adults.
Doing Necessary Chores
There are also many necessary chores that you will need to do from time to time. When shopping for essentials see if there are options to have items shipped. Be cautious about bringing outside boxes inside or take things out of the box. Consider wiping everything down with disinfectant wipes or spray. Groceries can also be ordered ahead and placed in your trunk for pick-up at the local stores.
Take the necessary precautions as you venture out. Send one person from your household and leave other family members at home to limit exposure. Be sure children or high-risk individuals are left safe with a responsible caregiver. Wash your hands thoroughly with soap and water for 20 seconds when you get home. Be mindful of the six-foot social distancing recommendation if you have to go out to work or shop in a local store.
Telehealth by Kardia Health Services
Kardia Health Services, LLC, is currently offering a telehealth option for psychotherapy and play therapy for children. We can do this via cell phone, or computer screen using a HIPPA approved program called SimplePractice. If you are interested in scheduling a telehealth appointment, just email us at billmcfeature@yahoo.com or call 276-329-5422 to schedule an appointment. We accept most medical insurance plans and cash payments on a sliding scale based on your income.
“Peace be still” follow love and not fear…
Cinthia McFeature, Ph.D. — Kardia Health Services, LLC
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