Disruptions caused by the coronavirus have flooded our everyday lives. No matter where you are or what you are doing, it's nearly impossible to escape. Whether we turn on the tv, log into social media, or in conversation, we are constantly updated and reminded of its presence. It can be overwhelming, scary, and anxiety-provoking. As a hospital social worker who works on the front lines of this battle, I want to share my experience, as well as offer some tips on how to help manage anxiety.
When I am at work every day, I feel so grateful for the doctors, nurses, respiratory therapists, and other medical professionals who are helping save patient’s lives, while risking their own lives to do so. I know what it's like to wake up in the morning and feel anxious about going in to work to fight an invisible disease. As a social worker working in a hospital, I see a different side of the fight. My job is to speak directly with patients and their family members in hopes to put a safe discharge plan in place. During these conversations, I find myself providing emotional support and trying to reassure patients and families that they need to remain hopeful, in a time where all hope seems lost. I often wonder if I have the courage and strength within me that is needed to speak with people who are hurting so deeply. In the last few weeks, I have seen more death than I have in a lifetime. I have spoken with and tried to console people who have multiple family members in the hospital, and have even had to ask families to plan two funerals in one week. At the same time, I find myself anxiously worrying about my family, my health, and what germs I might be bringing home. I worry about co-workers and family friends who are also in the hospital, fighting for their lives. I feel so sad when I hear about loved ones who have passed on. Honestly, it can be difficult to have hope at times, especially since no one knows how long this terrible pandemic will go on for. The only thing that keeps me going is my faith.
Tips for managing anxiety during these stressful times:
1) Deep Breathing Practice 7/11 breaths- inhale for 7 seconds through your nose and exhale for 11 seconds through your mouth. Do it loudly if you need to. This physical expression helps release a lot of inner tension. Do this a few times a day, especially in moments that you are feeling anxious. Use apps such as breathwrk and headspace for a more guided experience.
2) Journal Write down your experience in detail; all of the emotions that you are feeling and why you are feeling that way. Keep in mind that it is completely normal to feel anxious during a pandemic. Journaling is one of the most practical techniques for managing anxiety. Do this daily.
3) Watch the News in Moderation… (if you want to watch at all) Personally, I no longer watch the news. I allow myself to get an update once a day, usually in the middle of the day. Watching the news makes me anxious, especially when I first wake up and before going to bed. If you are like me, my suggestion is to check the news on your phone or computer once or twice a day.
Pray/Meditate Prayer has kept me grounded. I usually pray in the morning before going to work and then at night before bed (and any time in between when I feel like I need to). During this time I mention all of the names of people who I know are sick or suffering and give the situation to God. It is so comforting to know that although I am powerless in the situation, God is not. Also, a friendly reminder that prayer doesn’t need to be anything dramatic or over the top. Just openly say what’s on your mind and have faith that someone is listening and doing something about the situation.
Zoom/Facetime with Friends and Family It’s important to laugh during this time. While there is a pandemic happening and people are suffering, it is important not to lose your joy. You can have compassion and empathy for others without losing your happiness and even though you may not physically be able to see your friends/family, it is important to keep in touch!
Although it's hard, try not to dwell on the sad news of what you are hearing every day. This too shall pass.
It is worth mentioning that I have also seen so much kindness during this pandemic. Co-workers reaching out to each other, family members, and even patients calling to check in on the safety of the medical professionals. If there is anything that we should take away from this pandemic, it is that. Be kind towards one another. Love one another. Life is really so fragile.
Also, a big thank you to all of my co-workers and health professionals in all settings who are working weeks on end and putting in so many overtime hours to help save lives. I see you. It’s not enough to just call you a hero. You deserve everything.
The best way to slow the spread of this disease is to stay at home. If you absolutely must go out for groceries or essentials, wear a mask. Wash your hands with soap and water multiple times a day. If you feel sick, quarantine yourself. Speak with your doctor, and if it is appropriate, go get tested.
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