Anxiety & Self-Care in the Face of COVID-19

“How are you all doing today? I’m having trouble focusing on today’s lesson…”

This was how my professor began class on Zoom a couple weeks ago. We, the students, also took turns sharing the many changes in our lives and their toll on our mental and emotional health: “Trouble concentrating...” “Lacking motivation to do work...” “Checking every notification and headline that pops up on my phone...” “A constant anxiety nags at me all day...” “Taking me 3 hours to fall asleep...”

I should note -- this was a roomful (a Zoom roomful, of course) of doctorate students and a professor in counseling psychology. We know quite a lot about mental health and self-care. But that didn’t deter many of us from feeling the emotional tolls that the virus brought.

The COVID-19 pandemic has brought physical and emotional consequences, as well as major economic and societal transitions -- all of which may contribute to an increase in anxiety. The xenophobic sentiments and actions across the world only add a layer to the anxiety already felt in the Asian and Asian American community. 

Sources of Anxiety

This conversation initiated by my professor that day was helpful in naming and normalizing the anxiety that comes with a pandemic. MSG would also like to acknowledge the sources of anxiety that may be felt especially in the Korean and Korean American community here in the United States in hopes to name and normalize the emotions we may feel. Although each of us are in unique situations and circumstances, below is a list of some common sources of anxiety during an infectious disease outbreak:

• Your own health and safety and the health and safety of your loved ones

• Xenophobic comments and activity

• The future and well-being of your loved ones and yourself (e.g., savings, retirement, job security)

• Losing income due to workplace closure or reduced hours

• Being undocumented

• Not being able to afford testing or treatment

• Having to put yourself at risk of the virus because you can’t afford to stay home from work

• Changes in patterns of sleep, eating, working, socializing, and exercising

• Difficulty sleeping or concentrating

• Worsening of chronic health problems and mental health conditions (e.g., depression, eating disorders, addictions)

Tips & Resources

We also would like to provide some resources and tips in how to care for your own anxiety and those of others:

• Take breaks from watching, reading, or listening to news stories, including social media. Constantly hearing about the pandemic can be upsetting.

  • Purposeful consumption: Seek information mainly to take practical steps to prepare your plans and protect yourself and loved ones (An example could be MSG’s very own social media #copingwithcovid series that provides bite-sized mental health tips, facts, and resources during this pandemic! Check out our instagram: @msgeneration / FB: MustardSeedGeneration / Kakao: msg1)

  • Limit consumption: Seek information updates at specific times during the day once or twice (vs. a constant stream of news reports)

  • Practice acceptance: Accept that all of your questions and worries might not be answered with the current news coverage and available information.

  • Ask for help: If you are feeling especially distressed from the news, ask a friend or loved one to update you about relevant news.

• Make plans for things in your control.

  • Make a shopping list and a pharmacy list.

  • Think of an emergency plan, especially if you have elderly members of the family.

  • Keep a daily routine that includes self-care.

  • Keep a calendar of important work and school-related events, as well as things you look forward to.

• Take care of your body. Any form of exercise (while social distancing) helps!

  • There are a lot of free online workouts on YouTube and other platforms (e.g., Nike Training Club).

  • Take walks or jogs outside in uncrowded spaces.

• Make time to unwind. Try to do some other activities you enjoy.

  • Household chores can give you a sense of purpose and accomplishment.

  • Free/paid online university courses (many universities are offering free courses)

  • Watch movies and shows (e.g., Netflix and Hulu). NFL, NBA, the Met Opera and others are also offering free streaming.

  • Join virtual worship services.

  • Plant a garden.

• Connect with others. Talk with people you trust about your concerns and others.

  • Zoom, Google Hangouts, Facetime, email, text are all ways you can connect.

  • Send letters or online gifts to loved ones.

  • Play board games with people you’re quarantined with or play games virtually with friends and loved ones.

• If you are overwhelmed and your anxiety and stress gets in the way of daily activities, call your healthcare provider. 

  • Many therapists are offering therapy online (If you need to find a therapist, you can start at Psychology Today). 

  • MSG is working on our online directory, and we hope to finish by the end of this month. You will be able to find a growing list of Korean American mental health professionals in our directory here: Get Counseling

• Prayer & meditation. Not only are prayer and meditation wonderful coping strategies for anxiety and stress, spirituality is one of the greatest factors of resilience in the face of adversity.

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Referred websites:

https://www.nami.org/Blogs/NAMI-Blog/March-2020/Coronavirus-Mental-Health-Coping-Strategies

https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html

https://www.activeminds.org/blog/managing-the-stress-of-living-at-home-for-college/