COVID

Returning to campus and mental health during COVID

According to a public opinion poll conducted March 26 – April 5, 2021, among a sample of 1,000 adults 18 years of age and older, released by the American Psychiatric Association (APA), young adults, ages 18 to 29 (49%) are more likely to say they are more anxious now compared to last year, despite available vaccinations for COVID-19. (1)

The American Psychological Association recommends the following strategies to cope with Covid related stress as a student (2):

PRACTICE SELF-CARE (2)

FIND WAYS TO FOCUS (2)

  • You might feel unmotivated now. Recognize that the current circumstances are hard for everyone. Don’t judge yourself; just do the best you can.
  • Establish a routine. Get up, go to bed and do your work at the same time every day.
  • Frequent breaks can help you re-engage in your work.
  • Try to create a separate work space, although you should reserve your sleeping area for sleeping. If family members are distracting you, use “I statements” to explain the problem—“I’m worried about my exam next week”—and work together to develop solutions.
  • Resources to improve focus:

SEEK OUT SOCIAL SUPPORT (2)

HELP OTHERS COPE (2)

  • Your classmates and family members may be anxious, too.
  • You don’t have to fix their problems. It’s enough to let them know they’re not alone.
  • Our mental health support options may be helpful:

FIND WAYS TO MANAGE DISAPPOINTMENT (2)

  • Grieve losses, then reframe how you think about these life events. Think about how you can honor what you’ve achieved.
  • Find new ways to celebrate. Consider recreating important events once it’s safe.

LIMIT YOUR MEDIA CONSUMPTION (2)

  • While it’s important to stay informed, too much news—especially social media—can add to your anxiety. To avoid being overwhelmed, set limits on your media consumption and smartphone use.
  • Resources on technology and mental health: https://u.osu.edu/emotionalfitness/2020/12/11/593/

FOCUS ON THINGS YOU CAN CONTROL (2)

  • Your classmates, friends, or family members may be disobeying the rules about physical distancing or doing other things that add to your stress.
  • While modeling good behavior and staying safe yourself, recognize that you can’t control what other people do.
  • Instead of worrying about our ambiguous future, focus on solving immediate problems.

Other thoughts:

  • While returning to campus during COVID can be anxiety provoking for some, practicing self-care and being realistic with your self can help.
  • With this in mind, it may be useful to have a back-up plan, or willingness to adjust if things are not going as well as expected, despite your best effort.
  • Mary DeCenzo, LISW-S, ACTRP-C, OSU CCS Embedded Clinician, Fisher College of Business says, “Avoid making Value judgements, think twice speak once”, and consider becoming involved in OSU student organizations.
  • Check out the Buckeyes Back Together Workshop on Wednesdays, facilitated by OSU-CCS therapist, Claire Simon MSW, LISW-S.
  • Dr Stefanie Day, EdD, PCC-S, Embedded Clinician, OSU College of Engineering, and OSU-CCS, suggests looking into a student organization called SKY Campus Happiness.

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By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. https://www.psychiatry.org/newsroom/news-releases/new-apa-poll-shows-sustained-anxiety-among-americans-more-than-half-of-parents-are-concerned-about-the-mental-well-being-of-their-children
  2. https://www.apa.org/topics/covid-19/student-stress.pdf

Mental Health tips during Covid-19 (Coronavirus)

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

Global disease outbreaks can be stressful, especially when it starts to impact your everyday life.

While different people react differently to this type of stress, common reactions can be:

  • Anxiety
  • Fear of the unknown
  • Change in sleep, eating habits and increased use of alcohol or drugs as a way to cope.

The Center for Disease Control (CDC) recommends the following ways to support yourself (1):

  • While it’s important to educate yourself to reduce the fear of unknown, Avoid excessive exposure to media coverage of COVID-19.
    • Take breaks from watching, reading, or listening to news stories. It can be upsetting to hear about the crisis and see images repeatedly.
  • Take care of your body. Take deep breaths, stretch or meditate. Try to eat healthy, well-balanced meals, exercise regularly, get plenty of sleep and avoid alcohol and drugs.
  • Make time to unwind and remind yourself that strong feelings will fade. Try to do some other activities you enjoy to return to your normal life.
  • Connect with others.
    • Share your concerns and how you are feeling with a friend or family member. Maintain healthy relationships.
    • Try to plan time to communicate with those in your support system.
      • If in person interaction with others is not possible, a phone call or video chat may be an option to consider.
    • Keep social distancing in mind.  CDC recommendations for social distancing (Remaining out of places where people meet or gather, avoiding local public transportation (e.g., bus, subway, taxi, rideshare), and maintaining distance.
  • Maintain a sense of hope and positive thinking.

The following are adapted from National Library of Medicine (2):

  • Recognize and accept the things you can’t change.  This can help you let go and not get upset. For instance, you might not change rush hour traffic, but you can look for ways to relax during your commute, such as listening to a podcast or book.
  • Avoid stressful triggers when possible. For example, if your family squabbles during the holidays, give yourself a breather and go out for a walk or drive.
  • Exercise. Regular exercise or physical activity most days for about 30 minutes can help your brain release chemicals that make you feel good, and help you release built-up energy or frustration.
  • Change your outlook. Are you being too negative? Work on more positive attitude toward challenges by replacing negative thoughts with more positive ones.
  • Do something you enjoy preferably daily even if it’s just for a few minutes. Examples include reading a good book, listening to music, watching a favorite movie, or having dinner with a friend, a new hobby or class.
  • Get 7 to 9 hours of sleep per night. This can help you think more clearly, and have more energy.
  • Eat enough AND eat healthy foods. This can help fuel your body and mind. Skip the high-sugar snack foods and load up on vegetables, fruits, raw nuts, lean proteins, good fats.
  • Learn to say no. Set limits if you feel over-scheduled, cut back or defer where you can. Ask others for help when you need it.

Consider relaxation techniques:

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. https://www.cdc.gov/coronavirus/2019-ncov/about/coping.html
  2. https://emergency.cdc.gov/coping/responders.asp