Taking Control Amidst The Coronavirus Crisis
Image Credit @fusion_medical_animation
Everything feels out of sync and nothing feels normal. New words and phrases become commonplace: social distancing, community spread, PPE, N95, flattening the curve, Zoom.
Some days I really struggle with my emotions, and I have trouble not being overwhelmed by thoughts like, “When will things get back to normal? Will this ever end? Am I being irrational or just trying to be safe?”
My anxiety feels out of my control. I feel a little depressed…maybe a little scared, and that’s not typical for me. I don’t handle uncertainty well. I’m used to planning ahead. I’m exhausted from the news and from feeling hypervigilant.
I discovered that I’m not alone. The National Center for Health Statistics and Census Bureau reports that 30% of adults had symptoms of depressive disorder in July compared to 6.6% in July 2019, and 36% had symptoms of an anxiety disorder in July 2020 compared to 8.2% the previous July. A federal crisis hotline experienced an 891% increase in calls in March 2020 compared to the same period last year. My feelings are definitely not unique.
I’ve read that common reactions to the pandemic include low energy level, irritability, difficulty focusing, loss of interest in pleasurable activities, lack of motivation, fear of getting sick, thoughts about death and the meaning of life. I admit to all of them. I’m grieving so many actual or potential losses: limited or no family get-togethers, eating out, in-person work schedule, social activities, televised sports, travel, etc.
Cancer survivors often talk about “the new normal,” and I see many similarities with the Covid-19 pandemic. For now, and who knows how long, there is a “new normal,” and we can rail against the circumstances or look for ways to navigate through the fear, uncertainty and changes that have to be made, because what used to be, isn’t, and what worked in the past, doesn’t.
COPING STRATEGIES
I’ve found these strategies helpful in changing my perspective and behavior:
Taking breaks from watching or reading news stories, including those on social media. Hearing about the pandemic repeatedly (or dwelling on cancer 24/7) can be upsetting.
Planning one pleasurable activity every day: (spending time outside, playing a computer game, baking brownies, starting a creative project, nurturing flowers, watching a feel-good movie)
Letting go of what can’t be controlled like someone else’s behavior. Learning what is controllable: what to eat, where to go, who to talk with, what to do each day.
Changing thought patterns, for example, from “This pandemic is never going to end,” to “I’m going to focus on today and not worry about next month or next year.”
Focusing on finding meaning: Discovering what’s important (family, friends, causes, personal/spiritual growth) and spending time and energy there.
Just like dealing with a cancer diagnosis, finding ways to take control during the pandemic is crucial to physical and mental health. I start each morning by saying, “Here’s what I’m going to do today to get some control back in my life.” I plan to be proactive and not get stuck in a victim mentality. While I can’t control others’ behaviors or the viral load in the community, I can control what I do, where I go and what I think. Here’s to taking back some control!
RESOURCES
Lockdown Fatigue (A PowerPoint presentation with additional coping strategies provided by Share Cancer Support)
Pen-Powered Activity Guide: Build Mental, Emotional and Physical Resilience: August 2020 Volume 4 (An activity booklet featuring tips and resources on boosting immunity and building resilience provided by the Patient Empowerment Network)
Simple Activities for Children and Adolescents Amidst the Covid-19 Outbreak