The inability to leave the house; constant access to the 24-hour message cycle; passionate hand washing and disinfecting; increasing fear; Insomnia. These are just a few facets of the new "normalcy" of the world.
Without a doubt, the COVID-19 pandemic has highlighted the need for personal hygiene and the fragility of life. But while projections of diminished mental health have pushed aside a range of seemingly endless bad news, the media have generally not normalized the struggle for (almost) everyone to adjust to this new way of life.
As professional advisors, we defy telemedicine, juggle our own mental health needs among those of our clients, and help friends and family members adjust to insecurity and unemployment while we try to maintain ourselves and control this in unprecedented time for us.
First, I would like to normalize the adjustment disorder for us as professionals. Depending on the timeline of our geographic location's response to COVID, we may be relatively early in the process of testing, diagnosing, and surviving this pandemic. As a result, most of us (understandably!) Meet the criteria for emotional and behavioral symptoms in response to an identifiable stressor that occurs within three months of onset (see: COVID-19 Emergence and Adaptation Disorder). We are also negligent if we do not recognize our own social and professional impairment as a result of this pandemic.
I do not share this to wallow in the current reality, but to normalize it. I see my friends and colleagues pouring out every waking moment to meet the needs of customers and families alike. Most consultants have seen an increase in the number of cases due to COVID-19 and have taken on new customers many times without meeting them in person. When is the consultant really given space and time under these circumstances so as not to be whole? So as not to have it together? Not to have the "answers"?
Personally, I consumed more coffee, slept more, trained more and ate more snacks than I would like to admit. I quickly became a school advisor who works from home (with a 12-stage shuttle) and shares "office space" with my spouse. My cat loves constant access to affection, but I can't help but look at my life in terms of discontinuity and extremes.
I tell you, my dear friends, comrades and colleagues, that we are in an unprecedented time with no predictable end date. We are responsible for ourselves both personally and professionally. We have to take care of ourselves before we can help others (much like the guidance we give our customers). We have to practice self-care. We must resist the urge to alleviate our lack of control by overexposing the news. We have to resist the downward spiral.
A favorite text that I often return to in difficult times or times of uncertainty is The Upward Spiral: Using neuroscience to reverse the course of depression, one small change after another by Alex Korb. In this accessible text, Korb emphasizes how seemingly everyday behavior can improve our neurochemistry and lead us further up to a healthier level of function. Recently, the aspects of this text that I found most prominent are the following:
Work it (out): "Exercise increases the rate of fire of serotonin neurons, causing them to release more serotonin."
Fortunately for those of us who are quarantined at home, there is an endless supply of free streaming content from major training companies, live workouts from trainers, and general fitness enthusiasts who are ready to do their routines online to share. Whether you're a beginner or a natural, make sure your body is on the move every day.
Setting goals: “We often have the impression that we are happy when good things happen to us. In fact, however, we are happiest when we choose to pursue a specific goal and then achieve it. "
This may not seem intuitive in a crisis, but setting goals for ourselves can help increase our personal happiness. Personally? A marathon on my balcony won't be much fun, but it could be for you.
Go outside: “Bright sunlight helps increase the production of serotonin. It also improves the release of melatonin, which helps you sleep better. So if you're stuck inside, try to go outside for at least a few minutes [in the middle of the] a day. Go for a walk, listen to music or just enjoy the sun. "
I cannot emphasize this enough: whether between visiting customers or during your lunch break, if security permits, please go outside. Nature offers us one of the most natural ways to improve our mood and connect with something bigger than us. This could also be an excellent time to help your local animal shelter by also taking some furry friends with you.
Follow a sleep / wake schedule: “[Q] Quality sleep is essential for learning and memory. In particular, sleep selectively improves the memory for future-relevant information, which enables you to achieve your goals more effectively. In addition, sleep improves learning for rewarding activities, which means you can focus on the positive more easily. "
The best thing about sleep is that it resets reality and we'll try again tomorrow. The worst thing about sleep is that it seems to be more difficult in times of high stress. One of the best ways to get started with REM is to develop and adhere to a sleep plan that creates predictability for your body between day and night. Resist the urge to check your phone, consume caffeine or alcohol, exercise, or engage in emotionally stimulating activities before bed. If we sleep on a regular basis, we can do our best.
Practice Gratitude: "Gratitude is powerful because it reduces envy and increases appreciation for what you already have, which improves life satisfaction."
This hits differently, doesn't it? We encourage our customers to practice gratitude and mindfulness often, but how much do we really practice ourselves? I recently encouraged myself (OK, maybe I intervened with myself after a COVID-centric news spurt) to start writing down daily what I'm grateful for. In my “normal life” I often reject this practice because of time constraints and because I “practice it in my head”. Now that I am only swimming in time, I am refining my practice.
Although I cannot offer my friends and family members a schedule for this pandemic, I can offer them hope. While I cannot change every aspect of the world that hurts, I can provide psychological first aid to my corner of the world, help clients improve their mental health, and continue to grow despite difficult times. Although I can't (and don't want to) offer my colleagues empty platitudes about how we can "live, laugh, love" our way through this situation, I will remind each of you that you are not alone. Your struggle is not a weakness, but a sign of your humanity. You may adjust your adjustment disorder to your new normal, and if you do, I will be right by your side.
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Laura Sladky is a licensed intern and licensed chemical addiction counselor currently working as a school counselor in Dallas, Texas. Contact her at [email protected].
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