COVID-19 and Mental Health: 5 Ways to Keep Calm in a Crisis
Let's talk about staying calm in a crisis.
I've been working really hard lately on maintaining my mental health. Moving to a foreign country comes with many changes and unknowns, and you need to be adaptable and open-minded to do so. Some things just aren't as you imagined, while other things are unexpectedly amazing. I made the decision to move abroad because I was craving new experiences, but I knew that this would come with new challenges as well. I wanted to welcome every part of the journey, and over the year that I've been in Korea, I've really grown as a person.
However, even in my worst case scenarios, I never expected this wild adventure to include the rapid spread of a dangerous virus, or all the panic, fear and stress that infects the population even more rapidly. COVID-19 has been fatal to some people and surely life-shattering for their loved ones, but it's bad news for all of us. It is deeply affecting many of our communities, the global economy, international trade, and our personal lives. The health risks and physical symptoms are largely known, but there is another vital area that is in serious danger right now- our mental health.
Like many expats living in South Korea, I find myself vacillating day to day (and sometimes minute to minute) between feelings of safety and terror, clarity and confusion, and stability and total internal chaos. I've spent countless hours in the last few days (since the numbers began to dramatically rise) reading the news, talking to concerned family members, and going back and forth with people on social media. The number and implications of the 'what ifs' seem to multiply, and the conversations sometimes go in circles, with everyone airing thoughts, feelings and facts but not able to come to conclusions. The worrying is a spectrum from "it's fine!" to "it's the apocalypse!", and I am all over it.
We don't have a lot of answers, and we can't predict the future. We're not in control of this virus, international governments, our employers, institutions or airlines. However, we do have the power to protect and maintain our mental health during this period of frayed nerves, social mistrust and facebook fights over hand soap. There are things we can do to take care of ourselves, and I asked around the expat community to see what some people are doing to keep calm in the crisis.
1. Exercise
This is something that I hate to admit really works! When I was younger I got a lot of exercise in team sports and playing outside, but now it's something I have to push myself to do (seriously, it's like an expert level mind game with myself). Although I find it very challenging, consistent exercise is a huge stress reliever. Fear and confusion from current events flood your body with cortisol and adrenaline, putting your system into hyper arousal. In my case, this has manifested as feeling constantly on edge, my emotions running high, and uncomfortable physical energy. The good news is that any type of exercise can help calm your nerves. I personally enjoy yoga and pilates (there are tons of free YouTube videos for this), as well as walking and biking outside now that the weather is getting nicer. Move your body, and it will thank you.
2. Consume news with caution
As many of us learned in 2016, too much time spent sucking up news from our screens can have damaging effects on our wellbeing. In a public health crisis like COVID-19, it can be really tough to step away from the headlines. The situation is changing rapidly, and updates can have a major impact on our everyday lives. However, it is super important to consume news media carefully, intentionally and in a balanced way. For some people, this means only engaging with certain credible news outlets, to avoid fake news and misinformation. Others find it useful to put a cap on the time they spend reading the news, such as one hour per day. There can be a healthy medium between ignoring the facts and drowning in information, and it's crucial to find the right balance for you.
3. Stay busy
One way to avoid becoming obsessed with the news cycle is to stay busy with other activities that you enjoy. This can be tough when a virus is spreading in communities, because many of us want (and are encouraged by authorities) to limit our travel and interaction with other people. Additionally, many schools are workplaces are temporarily closed, creating a surplus of free time that can easily translate to boredom and restlessness. I understand this struggle: I'm a super social person, and I usually travel through Seoul every weekend to go out with friends. Lately this hasn't felt like the safest way to spend my time, so I'm being forced to think creatively to come up with some alternatives. I suggest you try to think of this as an opportunity to try something new. It's very frustrating to feel stuck, but this crisis won't last forever, and in the meantime you could work towards other goals in your life. I've been biking, reading, colouring (yes, I love colouring books and they're great for anxiety!), cooking, and chatting with friends back home. YouTube is packed with tutorials, and sites like Coursera offer tons of free education. You don't control the virus, but you do have control over your own life.
4. Reach out
Besides being physically isolated in our apartments and neighbourhoods, many of us are also struggling with feelings of psychological isolation due to this health crisis. We're all trying to make tough decisions (such as staying abroad or leaving), and we all have different criteria we're using to do so (such as stats or government alerts). We have different personal limits for anxiety and uncertainty. Ultimately, we must make individual choices in a difficult time, and that can feel kind of lonely! Fortunately, we're in this shitshow together. Reach out and share your feelings of overwhelm with friends, family, and even kind strangers on expat Facebook groups. Talk it out. Even if you still have to make your own choices at the end of the day, remembering that this is a shared experience can help us cope. If you're feeling fine yourself, reach out to people who might be struggling! Think about how you can be a leader in your community during this dark time. It's crucial for everyone's well-being that we take care of each other.
5. Go easy on yourself
I've packed this post with great advice, but the truth is that I don't always use it! This is a really stressful time, and besides some of these awesome coping mechanisms, I've also had periods of reading constant news updates, binging pretty terrible reality TV, and eating piles of candy. I've also picked some silly fights with friends for no reason, and I even cried to my boss last week (regrettably). So don't put fuel on the fire by being hard on yourself. We all cope with challenging situations in our own ways. Fortunately, we have the opportunity in this crisis to strengthen our mental health muscles by coping in conscious and creative ways. Go easy on yourself, and be kind to each other. Stay safe AND stay sane- we will get through this!
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However, even in my worst case scenarios, I never expected this wild adventure to include the rapid spread of a dangerous virus, or all the panic, fear and stress that infects the population even more rapidly. COVID-19 has been fatal to some people and surely life-shattering for their loved ones, but it's bad news for all of us. It is deeply affecting many of our communities, the global economy, international trade, and our personal lives. The health risks and physical symptoms are largely known, but there is another vital area that is in serious danger right now- our mental health.
Like many expats living in South Korea, I find myself vacillating day to day (and sometimes minute to minute) between feelings of safety and terror, clarity and confusion, and stability and total internal chaos. I've spent countless hours in the last few days (since the numbers began to dramatically rise) reading the news, talking to concerned family members, and going back and forth with people on social media. The number and implications of the 'what ifs' seem to multiply, and the conversations sometimes go in circles, with everyone airing thoughts, feelings and facts but not able to come to conclusions. The worrying is a spectrum from "it's fine!" to "it's the apocalypse!", and I am all over it.
We don't have a lot of answers, and we can't predict the future. We're not in control of this virus, international governments, our employers, institutions or airlines. However, we do have the power to protect and maintain our mental health during this period of frayed nerves, social mistrust and facebook fights over hand soap. There are things we can do to take care of ourselves, and I asked around the expat community to see what some people are doing to keep calm in the crisis.
1. Exercise
This is something that I hate to admit really works! When I was younger I got a lot of exercise in team sports and playing outside, but now it's something I have to push myself to do (seriously, it's like an expert level mind game with myself). Although I find it very challenging, consistent exercise is a huge stress reliever. Fear and confusion from current events flood your body with cortisol and adrenaline, putting your system into hyper arousal. In my case, this has manifested as feeling constantly on edge, my emotions running high, and uncomfortable physical energy. The good news is that any type of exercise can help calm your nerves. I personally enjoy yoga and pilates (there are tons of free YouTube videos for this), as well as walking and biking outside now that the weather is getting nicer. Move your body, and it will thank you.
2. Consume news with caution
As many of us learned in 2016, too much time spent sucking up news from our screens can have damaging effects on our wellbeing. In a public health crisis like COVID-19, it can be really tough to step away from the headlines. The situation is changing rapidly, and updates can have a major impact on our everyday lives. However, it is super important to consume news media carefully, intentionally and in a balanced way. For some people, this means only engaging with certain credible news outlets, to avoid fake news and misinformation. Others find it useful to put a cap on the time they spend reading the news, such as one hour per day. There can be a healthy medium between ignoring the facts and drowning in information, and it's crucial to find the right balance for you.
3. Stay busy
One way to avoid becoming obsessed with the news cycle is to stay busy with other activities that you enjoy. This can be tough when a virus is spreading in communities, because many of us want (and are encouraged by authorities) to limit our travel and interaction with other people. Additionally, many schools are workplaces are temporarily closed, creating a surplus of free time that can easily translate to boredom and restlessness. I understand this struggle: I'm a super social person, and I usually travel through Seoul every weekend to go out with friends. Lately this hasn't felt like the safest way to spend my time, so I'm being forced to think creatively to come up with some alternatives. I suggest you try to think of this as an opportunity to try something new. It's very frustrating to feel stuck, but this crisis won't last forever, and in the meantime you could work towards other goals in your life. I've been biking, reading, colouring (yes, I love colouring books and they're great for anxiety!), cooking, and chatting with friends back home. YouTube is packed with tutorials, and sites like Coursera offer tons of free education. You don't control the virus, but you do have control over your own life.
4. Reach out
Besides being physically isolated in our apartments and neighbourhoods, many of us are also struggling with feelings of psychological isolation due to this health crisis. We're all trying to make tough decisions (such as staying abroad or leaving), and we all have different criteria we're using to do so (such as stats or government alerts). We have different personal limits for anxiety and uncertainty. Ultimately, we must make individual choices in a difficult time, and that can feel kind of lonely! Fortunately, we're in this shitshow together. Reach out and share your feelings of overwhelm with friends, family, and even kind strangers on expat Facebook groups. Talk it out. Even if you still have to make your own choices at the end of the day, remembering that this is a shared experience can help us cope. If you're feeling fine yourself, reach out to people who might be struggling! Think about how you can be a leader in your community during this dark time. It's crucial for everyone's well-being that we take care of each other.
5. Go easy on yourself
I've packed this post with great advice, but the truth is that I don't always use it! This is a really stressful time, and besides some of these awesome coping mechanisms, I've also had periods of reading constant news updates, binging pretty terrible reality TV, and eating piles of candy. I've also picked some silly fights with friends for no reason, and I even cried to my boss last week (regrettably). So don't put fuel on the fire by being hard on yourself. We all cope with challenging situations in our own ways. Fortunately, we have the opportunity in this crisis to strengthen our mental health muscles by coping in conscious and creative ways. Go easy on yourself, and be kind to each other. Stay safe AND stay sane- we will get through this!
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| with love, frances :) <3 |
A nice piece, calm, collected and most of all practical and do-able. Yay you, Mz Frances.
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