By Dr. Easter Yassa, Registered Psychologist
Special to the Cochrane Eagle
This article references and is based on the Psychologists' Association of Alberta March 2020 guide called "Psychological Coping During a Pandemic."
In January 2020 the world woke up to the blaring alarm that is COVID-19. Jolted from our slumber we collectively sat upright, blinking, adrenaline pumping, and we haven’t been able to turn it off since.
Every day saw new updates of more cases, cases of community transmission, Canadian and international deaths, and, more recently in Alberta, the declaration of a state of emergency. This shocks us anew with the surrealness of the times we now live in. What was so is not so. What was certain is no longer certain. What was stable is no longer stable. With schools and daycares closed, empty grocery store shelves, mass layoffs, and stock prices plummeting, the world no longer resembles what we used to count on.
And this naturally causes a stress reaction in our bodies. Our primal brain – the part responsible for our survival – is screaming. It says, “buy more food!”, “find sanitizer!”, “check and recheck online for COVID-19 updates!”, and “I am in danger! I am under threat!”. And thank heavens for that part, for where would the human race be without our this part of our brain looking out for us – we wouldn’t have survived as a species if our ancestors had ignored possible signs of threat.
Unfortunately, however, this part of our brain is not so great at discerning real threat from possible threat and assessing risk rationally. That’s a function of a different part of our brains that gets hijacked when the primal brain takes over. And this primal brain does not care about our happiness. All it cares about is our ability to survive. Why? So we can procreate and continue the species. What’s happiness or wellbeing in the face of extinction?
And so when we are facing possible threat and we want to be able to assess risk rationally and logically so that we can continue to function and relate to others, well we must find a way to dial down the primal brain and bring the logical brain back online. Below are some psychological strategies for doing just that and coping with COVID-19. Be well – in all the ways that matter.
1. Step away from the media (internet, social media, and TV). Although it’s tempting to track each latest development of COVID-19 it can increase your anxiety and helplessness while also not ultimately changing the behaviours you need to do to keep yourself and your loved ones safe. Select a time of day, a limited number of reputable websites or new stories, and a time limit regarding how you will make use of the media and stick to it. Then take the rest of the time to go for walks in natures, spend time with family and friends, and engage in things that bring you pleasure.
2. Step away from COVID-19 conflict. COVID-19 and its fallout triggers intense emotions in us including fear, worry, grief and loss, self-righteousness, shame, and helplessness. It’s emotionally loaded, and like most emotionally loaded topics discussions have the potential to escalate into confrontation and conflict. Unhook yourself from this. Don’t enter into conversations with others about COVID-19, especially if you know you’re likely to be triggered, and avoid rehashing the news.
3. Reconnect to what matters to you. I have long said that a life lived being pulled by your values is more meaningful than one pushed by your fear. Our values anchor us, they create structure in an overwhelming and ever changing world, and they refocus us. Instead of focusing on stress and anxiety, which is in plentiful supply, intentionally focus on what you are grateful for and value. We are all suffering, but the only suffering that we humans can actually endure is purposeful suffering. Make your suffering purposeful by asking yourself: “Now that this has happened, what do I want to represent for myself and for others?” and “Who do I want to be in this time?”
4. Zoom out. Catastrophic thoughts are a type of thought (cognitive) distortion that can immediately ratchet up our anxiety and our helplessness. I like to call these types of thoughts “chicken little thoughts” in honour of the little fuzzy chick who kept yelling the sky is falling. The sky is not falling. Throughout history human beings have encountered and survived difficulty and hardship. We even have a body of research now called post-traumatic growth which speaks to the remarkable ability of human beings to not only survive but to grow from life’s painful challenges. Remember you have that in you too, as do all of humanity. Maintain some perspective and avoid these types of thoughts.
5. Zoom way in. If you’ve lived any amount of time on this earth you’ve encountered challenges before. How did you cope with them? Are there things from those experiences that you can borrow to help you cope with this? Are there things you’d like to do differently? You can learn strategies to manage the challenges that life throws you. Resilience is learning to face life on life’s terms.
6. Reach out. Do whatever you can to remind yourself regularly that you are not alone. You may be self-isolating but you are not alone. FaceTime, call, video chat, visit safe and supportive social media groups. Reach out to neighbours and friends and family as often as you can. But remember that while checking in can feel supportive and nurturing #2 applies here and avoid contentious discussions and news rehash. Even a five minute chat about what made you laugh that day, or what you’re still holding hope for can be rejuvenating and refocus you on the positive.
7. Don’t expect the worst. Yes, the government bodies are doing that. And thank goodness. So I don’t have to. God bless them, they are working ridiculous hours and sweating all the details so you don’t have to. You sitting up late in your PJs Googling your worst fears does not help them. They’ve already thought of it. They are already addressing it. The same goes for almost everything else you could think of. Someone is already on it, so get some sleep so you can do your job of following the guidelines for reducing community transmission.
8. Plan then put it away. For most our greatest fear is what would happen if someone we love, particularly someone vulnerable, were to be diagnosed with COVID-19. To help lessen your anxiety of the unknown, don’t just fret and talk about it. Instead make a plan for the possible scenarios that you are afraid of. But the most important thing is, once you’ve made it, put it away and live your life.
9. Know when to get help. If you notice you feel distressed, overwhelmingly nervous, sad and hopeless, or you’re barely able to get through your day and your responsibilities, contact a psychologist to help you cope. You can reach me at 587-410-2610 or by visiting imatter2.com.
Easter Yassa, Ph.D., is a registered psychologist with a private practice in Cochrane. To book an appointment call 587-410-2610 or book online or learn more about how she helps adults. Visit imatter2.com. Telehealth or phone sessions available.
