HOW CAN I BETTER COPE IN THIS MOMENT?
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FIND TOOLS THAT COULD HELP YOU COPE BETTER IN THIS MOMENT
If you had to pinpoint only one thing that is bothering you at this very moment, what would that be?
STRESS
LOW ENERGY
SADNESS
IT'S EVERYTHING
I FEEL OK
GO BACK
I FEEL GREAT!
DEPRESSION
I’m having trouble sleeping.
What do you think is having the biggest impact on your energy today?
I just feel "blah."
I might be getting sick.
BACK TO HOME
Click here for the CDC’s guidance
If you are feeling a little off and are concerned that you might have COVID-19, it’s important to take the proper precautions. Click below for more information or contact your health care provider.
My diet is not great.
What do you think is contributing to your feeling "blah”?
I don't get enough exercise.
I don't get enough sleep.
I'm just bored.
Not sure if it’s Tuesday or Friday, because all days have started to feel the same? You’re not alone. Without external stimulus, time seems to move differently, and days can become repetitive. While there are benefits to boredom, there are also ways to shake up your routine and even enjoy it. “The beauty of the internet is that we have tools where we can do research and start something new,” says Celeste Viciere, a mental health advocate and licensed mental health clinician. Viciere shares, “I never thought I would be cooking, and I love cooking now.” Take a free online class, conquer cooking a new cuisine, try a different fitness routine or start a new hobby. The editors at Yahoo Life have created a series that highlights new activities that keep them entertained and help them find calm during this challenging period. Click below for inspiration.
Visit "The Unwind" on Yahoo Life
“Foods that are really oily and greasy are comfort foods. We go to them when we're feeling stressed or we just want a little pick me up,” says Dr. Judith Joseph, a psychiatrist and clinical assistant professor of child and adolescent psychiatry at NYU Langone Medical Center. “However, if that's your go-to all the time, eventually that makes you end up feeling kind of bogged down. You may feel the sugar rush initially, but then you feel kind of empty or depleted or just tired.” Joseph advises removing those temptations from your home and focusing on healthier, satisfying options. “Just try to limit the amount of overly processed food that you keep in the house. Keep brain foods around, like bananas. Eggs are good. Almonds, things that have high DHA, omega-3 fatty acids, and then be mindful about what you're eating.” Click below for resources to help you manage your challenges with healthy eating.
Closed gyms and more time indoors have made it difficult to stay active, but the promise of warmer weather offers more opportunity to find safe ways to exercise outside. Regular activity does more than help one’s waistline: Even a small amount of exercise can have a major impact on how you feel. “There are tons of resources online that just popped up around the pandemic,” says Dr. Judith Joseph, a psychiatrist and clinical assistant professor of child and adolescent psychiatry at NYU Langone Medical Center. “People are offering free workouts, family workouts, creative movement exercises that are doable, that don't create stress on your body, but allow people to move within their apartments or their homes without leaving the house.” Fitness apps and social media workouts provide low or no-cost at-home exercise options. Joseph also suggests that music can have a positive impact on mental health, by evoking feelings of happiness or nostalgia. A dance party — whether alone, with your family or your roommates — is an easy, fun and free way to get that heart rate up. Click below for more inspiration on ways to create a beneficial exercise routine.
I just feel "blah"
Find the information you need at Coping-19
I can’t wind down after looking at a screen all day.
Which of the following do you think most hinders your sleep?
The pandemic has thrown my routine and schedule out of whack.
I start to stress.
Trouble Sleeping
While screens have long functioned as sources of entertainment, over the last year they've become crucial for essential tasks, such as work meetings and even hanging out with friends. But so much screen time can have negative health effects on your eyes, body and sleep cycle. “You want to avoid screen time right before bed,” says Dr. Neha Chaudhary, a child psychiatrist based in San Francisco, faculty member at Harvard Medical School and medical advisor to Pace, a virtual platform for emotional health groups. “The blue light can tell your brain that it's time to be awake,” Chaudhary says, so it’s important to step away from all screens at least one hour before bed. Moreover, trading screens for a pen and paper to jot down a to-do list before bed can also promote a better night’s sleep. Click below if you’re having trouble sleeping.
Everyone has a natural sleep cycle called circadian rhythm, more commonly known as your internal body clock. “Consistent sleep-wake timing is a major part of circadian rhythm health, which is foundational to mental and physical health,” says Dr. Jade Wu, a board-certified sleep psychologist at Duke University. “Keep a consistent get-up time every morning, including weekends, and do some purposeful activity to start your day, such as exercising, meditating or even just having a nutritious breakfast. If you're consistent on the morning end, your brain will learn to make you sleepy at around the same time in the evenings, too.” Wu says that this kind of structure can improve not only your sleep quality but also your daytime functioning. Click below for more resources to help find better sleep.
While there could be multiple contributors to your anxiety, which of the following most resonates for you in this moment?
Financial uncertainty is always stressful — even under normal circumstances. But the added financial challenges brought about by the pandemic have raised anxiety at a minimum and, to many, have been devastating. When facing financial stress, personal finance expert Sahirenys Pierce advises people to “lean into it.” Pierce, whose family lost everything — from their house to their marriage — during the 2008 financial crisis, understands financial stress firsthand. “Your current situation doesn't dictate where you're going to be in the future,” she says. Even when circumstances feel bleak, Pierce suggests that it’s an opportunity to learn more and to begin to set a foundation for your future. “Turn your fear into power.” To counter financial hardship, there are several government benefits to consider, as well as additional financial relief resources. If you need help stemming financial anxiety due to uncertainty, try taking action now with a few new money-saving habits until work stabilizes. Click below for additional resources on financial uncertainty.
I’m stressed about my finances.
There’s a lot going on with my family right now.
Work is incredibly stressful at the moment.
Everything that’s going on in the news is stressing me out.
There is a lot happening in the news to make people feel stressed and sad — and, on top of it all, there’s a global pandemic. It’s important to stay informed so that you know what’s happening and so that you know how to best protect yourself and your loved ones. But it’s also important to protect your well-being by limiting your news intake and by finding methods to positively counteract the negative impact that news might have on your mental health. “A couple of years ago, we didn't have 24-hour news. We didn't have notifications,” says Dr. Judith Joseph, a psychiatrist and clinical assistant professor of child and adolescent psychiatry at NYU Langone Medical Center. “So just give yourself a break and really try your best to limit the exposure to media, because it can feel toxic at times. You need to be informed, but you don't need to be informed 24/7.” Find more articles on maintaining perspective below, including how to set and maintain healthy boundaries when it comes to taking in information.
I'm stressed about my finances.
Which of the following has had the most disruptive impact on your family dynamics?
It’s critical to maintain connection with your loved ones and friends — even if we start to feel fatigued by video calls or disheartened after a year of social distancing. “There’s power in community,” says Celeste Viciere, a mental health advocate and licensed mental health clinician, who explains that communities can take many forms: online platforms, fitness classes or religious groups. “I recently asked a young woman to call her father's rabbi and to to politely ask if there was someone in the organization who could give her father a call once or twice a week,” shares Dr. Judith Joseph, a psychiatrist and clinical assistant professor of child and adolescent psychiatry at NYU Langone Medical Center. “That simple gesture allowed him to feel connected.” Find resources below to help you stay in touch with friends and family while socially distancing.
I am separated from my loved ones and I feel lonely.
I am worried about being able to support my family.
I am caring for sick relatives, and it is hard on many levels.
Caring for my children during the pandemic is very challenging.
Raising children during the pandemic has resulted in a host of unforeseen challenges. Health and safety, education, social justice, grief — the evolving list of concerns and topics to address with your children has grown significantly more complex over the last year. The emotional and physical tolls of the pandemic on parents have been significant, making self-care for parents that much more important. “Your kids will notice the difference between your being energized and nurtured verus burned out or emotionally unwell,”says Dr. Neha Chaudhary, a child psychiatrist based in San Francisco, faculty member at Harvard Medical School and medical advisor to Pace, a virtual platform for emotional health groups. “Invest in them by investing in yourself." Click below for a variety of resources to help parents manage the unique circumstances of raising children in the current situation.
Family
While caretaking for loved ones is both rewarding and selfless, it can be emotionally and physically exhausting. When shouldering such profound responsibility, it’s important that caregivers try (even if it feels impossible) to prioritize their own self-care to ensure that they have the resources and stamina to look after others. “You really can't take optimal care of others if you're not taking care of yourself,” says Dr. Neha Chaudhary, a child psychiatrist based in San Francisco, faculty member at Harvard Medical School and medical advisor to Pace, a virtual platform for emotional health groups. “Our stores get depleted, and without refilling them, there's not enough energy, compassion, warmth and empathy to spill over to others in need.” While the demands of caregiving might make self-care seem impossible at times, taking as little as five minutes to meditate, journal or exercise can make a world of difference. Click below for more information and support for caregivers.
I am caring for sick relatives and it is hard on many levels.
Which of the following is causing the majority of your work-related stress at the moment?
I am worried about my safety at work.
I’m having trouble finding work-life balance.
I’m underemployed or unemployed.
Work
Given your work status, which is having a greater impact on your work-related stress?
I just feel really depressed.
Recent Unemployment
I’m really worried about my finances.
Where are you currently struggling the most to balance work demands with personal needs?
I am looking after my kids while I’m working, and it’s very challenging.
Work/Life Balance
There is no longer a boundary between work and home.
If you are working from home during the pandemic, it might be hard to realize when it’s quitting time. If you are sitting at your desk at home, the minutes can easily tick away. While it’s easier than ever to just keep working, overwork can be detrimental and can even lead to burnout. Not only is it important to have time to yourself, taking breaks can actually boost your productivity. Click below for expert insights and tips on how to set boundaries with work in the work-from-home era.
Visit “Working from Home” on Yahoo Life
If the work-from-home era has taught parents anything, it’s the colossal value of childcare workers and educators. Many schools have employed some form of remote or blended learning, which has brought about unique challenges. Parents have been forced to temper their expectations. “For parents, it’s really about reminding yourself that you’re doing the best you can. If I’m working and they are watching TV or on the tablet, that’s OK,” says Celeste Viciere, a mental health advocate and licensed mental health clinician. Viciere suggests reminding ourselves about what’s truly important. “They’re safe and they’re happy. I can only do what I can do.” While there is no substitute for full-time childcare, there are a number of resources for parents to help their children with their education while meeting professional obligations. Click below for more information.
I feel like my identity is under attack, and I can’t be myself at work.
Work Safety
I am an essential worker.
Frontline workers have toiled throughout the pandemic to ensure that the general population has health care, supplies and food. With all that essential workers have done to keep the country safe and supplied for over a year, stress of frontline workers is at an all-time high. Anxiety over risk of exposure, concern about the possibility of infecting others, and long hours in conditions that have been likened to a war zone are prominent factors compounding the psychological stress levels of frontline and health care workers, which has been elevated well beyond the already high levels of the general population. To support those individuals who help the world continue to function safely and healthily, Coping-19 has developed a dedicated section with relevant resources and materials designed specifically to help essential workers.
The CDC's guidance on "Returning to Work"
What makes you concerned for your safety?
I’m worried about returning to work, or I’m concerned about unemployment.
“The pandemic has been overwhelming in many ways for workers, both those who have lost employment and those who have navigated the many changes on the job in the last year,” says Robert Stroup, a labor and employment lawyer at Levy Ratner P.C. “Our firm put together a team to keep up with the flurry of new laws and guidance affecting employed and unemployed workers,” he says. Those resources, which help make complex legal issues easy to understand, can be found on Levy Ratner’s website. For example, if you are returning to work, OSHA recently released updated COVID-19 workplace safety guidance to mitigate onsite virus spread. Workers whose employers are failing to comply with COVID-19 safety standards might be eligible for Pandemic Unemployment Assistance should they feel compelled to decline work. Find more information on workplace safety or unemployment benefits on the Department of Labor’s website. It’s also helpful to contact your employer to find out about the safety measures that they will be implementing to help you return safely.
Racism and social injustice are nothing new, but tensions exploded in 2020 and continue to exhaust people in the BIPOC, AAPI and LGBTQ+ communities. “In the workplace, Black Americans have always done this thing called mask-wearing — feeling compelled to put on a kind of facade — so they have never really been themselves,” says Angela Neal-Barnett, Ph.D., director of the Program for Research on Anxiety Disorders among African Americans at Kent University and vice president at A3B, a consulting firm. “What is happening is that the facade is cracking because of the grief, because of the depression, because of the anger. And now we're adding Asian employees because we're seeing the racial trauma that our Asian American colleagues are dealing with.” Neal-Barnett feels strongly that change must come from within the institution and encourages people who are facing such stress to lean into culturally competent employee assistance programs and employee resource groups where available. Click below for curated resources to support the unique needs of different communities.
I’m mourning the loss of a loved one.
If you had to pick one thing that is most impacting your sadness right now, it would be:
I’m so stressed.
I’m grieving for the life that was.
I’m anguished by rising racial conflicts.
I just feel so sad.
"Feeling connected used to happen organically, but the pandemic has changed everything,” says Dr. Neha Chaudhary, a child psychiatrist based in San Francisco and faculty member at Harvard Medical School. “My advice to folks who are either feeling the impact of loneliness or just want to feel more connected in general is to start being proactive about it. Seek out more creative ways to connect.” Chaudhary recommends looking for resources like Pace, a company for which she serves as medical advisor, that runs virtual emotional health groups led by facilitators. Chaudhary describes the groups, which are open to everyone, as “fun, challenging and social — kind of like a running group.” For additional inspiration, Chaudhary suggests starting a book club or rallying a group around a common interest, scheduling weekly social hangouts or cooking the same meal with a friend or family member. “It takes effort and planning,” she says, “but these are the things that we know improve connectedness." Click below for inspiration on ways to connect with friends and loved ones.
I feel really lonely.
“At present, millions of Americans are mourning the death of a loved one,” says Dr. Camille Wortman, professor emeritus of psychology at Stony Brook University and an expert on grief and bereavement. “The magnitude of loss that Americans are facing is unlike anything that has occurred in our lifetimes. In addition to their own grief, the bereaved must bear the weight of collective grief,” says Wortman, adding that the incredibly painful, yet important, grieving process has only been made more challenging by social distancing. “The pandemic has robbed people of the very experiences that could sustain them, such as physical affection from family and friends. They cannot participate in family gatherings or milestones without endangering their own lives or those of their loved ones.” When the grieving process is derailed, Wortman warns that it can lead to severe, disabling protracted grief responses. With many of society’s typical grieving rituals unavailable, it’s important to create new rituals that are possible within the current circumstances. Click below for resources to help navigate the grieving processes necessitated by the pandemic.
“This past year took away many of our activities we use to consciously or unconsciously distract ourselves from facing challenging feelings, including overwhelming sadness,” says Nadav Antebi-Gruszka, Ph.D., who co-founded Heartspace Therapy, along with fellow licensed mental health clinician, Daniel Spence. Spence encourages people to allow themselves to be sad: “There’s a lot of loss in the world right now. This sadness is valid. Struggling against it will just make it worse.” While challenging, Antebi-Gruszka says it’s also an opportunity to identify the root causes for sadness and to possibly heal and grow. In moments of sadness, it’s more important than ever to reach out for help. When friends and family or your medical professional are not an option, there are many other resources that can provide help, such as the National Alliance of Mental Illness, which is free, has chapters all over the country and is available on the phone and online. Click below to learn about symptoms of depression and to find support resources if you need help.
It’s easy to feel overwhelmed with the current situation: We have been faced with unprecedented circumstances and challenges. “With so much in disarray and out of our control, finding the things we can control or have a say in can be really helpful,” says Dr. Neha Chaudhary, a child psychiatrist based in San Francisco, faculty member at Harvard Medical School and medical advisor to Pace, a virtual platform for emotional health groups. “Create little rituals and routines in your day that you can have direction over, and engage in activities like nature walks or listening to music that release feel-good chemicals in your brain.” Click below for inspiration on ways to find comfort in the current circumstances.
I’m just generally feeling overwhelmed.
There has been much to grieve about since the pandemic began — even beyond loss of life: social injustice, political division, loss of work or employment and dramatic upheaval to our lives. Many people are mourning the life that existed pre-pandemic. “People are grieving for the life that they knew to be true,” says Celeste Viciere, a mental health advocate and licensed mental health clinician. Everyone is grieving for lost experiences on some level: from lost time with friends and family, to lost rites of passage, or lost jobs caused by the shutdown of entire industries. Such grief is real and can lead to chronic problems if left unmanaged, so it’s important to acknowledge our feelings and seek the appropriate support. “Routines and communities have been stripped away,” explains Viciere. “So we have to grieve that part.” Click below for resources to help navigate the grieving processes necessitated by the pandemic.
“Remember that trauma is psychological distress in the face of a terrible or life threatening event,” says Angela Neal-Barnett, Ph.D., director of the Program for Research on Anxiety Disorders among African Americans at Kent University. The tragic deaths of Black Americans and heightened racial tensions in 2020 and the recent attacks against Asian Americans are examples of trauma-inducing events that marginalize a group’s experience. “This trauma is resulting in anxiety, depression and grief,” she says. To manage the effects of trauma, Neal-Barnett suggests consulting with a mental health expert or, for more affordable options, reaching out to a trusted institution, such as a nonprofit or religious organization. She also recommends contacting local universities to take part in psychology training programs: “You will be treated by graduate students who are supervised by people with licenses in the field. It's state-of-the-art treatment, and it's usually free or on a sliding scale, which means that you are only required to pay what you can and, for many people, that's zero.” Click below for resources if you are suffering from grief due to racial trauma.
I’m anguished by rising racial conflicts
I'm mourning the loss of a loved one.
It is OK to feel how you’re feeling — we are facing unprecedented circumstances. To help individuals navigate their mental health challenges, Dr. Judith Joseph, a psychiatrist and clinical assistant professor of child and adolescent psychiatry at NYU Langone Medical Center, recommends following “the five Vs”: vent, validate, values, vitals and vision. Vent to a friend, a relative or a counselor, so that you can get your feelings off your chest. Validate the way you are feeling, because validation can be powerful. Remember your values, because it can be easy to lose sight of what brings meaning to your life. Don’t forget the basics: Eating a balanced diet, getting exercise and sunlight are all vital to wellbeing. Finally, have a vision: Create a future-looking event or activity to which you can look forward. Remember, you don’t have to tackle everything at once. It can be overwhelming to manage the complexity of emotions that you are feeling, so try taking small steps. Start the interactive questionnaire again and see if you can pinpoint one area that might help you in this moment.
I can’t pick. It’s everything.
If you’re overwhelmed, you’re not alone.
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I can't pick. It's everything.
Would you be willing to help share some of the things that are working for you to help others who are struggling right now? Your tips could help make Coping-19 a robust and comprehensive resource, and your knowledge and experience could be incredibly valuable to someone else. Click below to help others navigate these challenging times. If you find yourself having a more difficult day, or if you are just curious, please revisit the quiz or explore additional information by visiting Coping-19.
I’m actually hanging in there and feeling OK right now.
If you’ve found resources, techniques, organizations, experts, apps or coping mechanisms that are working for you right now, there are probably a lot of other people who could benefit from your experience.
Submit a Resource at Coping-19
