It has been 30 weeks since the nation went into lockdown. Around mid-March of this year, our neighbors and friends went into their homes and shut their doors. They put stuffed animals in windows and drew obstacle courses on sidewalks, but they didn’t go outside. They logged onto Zoom church, Zoom Sabbath School, and Zoom class, but playgrounds were closed. Video calls were made to friends, but brunch and coffee dates were canceled. Proms, graduation ceremonies, and sports were all canceled. Birthday parties and baby showers were drive-thrus only.

Times have changed so much in the weeks since, but also, not at all. Many are still sticking behind closed doors. I personally know a handful of people who are still completely isolated. I know others that wear masks no matter where they are. Some still haven’t visited with extended family. Some haven’t returned to work. There are entire metro areas that look like Gold Rush ghost towns.

We all joke about 2020, but it’s because if we don’t laugh we may cry…and cry…and cry.

When was your last mental health check?

You don’t have to go to a doctor to have a mental health check. You can check on yourself weekly, daily, even hourly if necessary. Keeping up with your moods and behaviors is essential and does not replace professional help. Many, many people do need to see a licensed professional. Many people need to have medication daily to balance moods and maintain a healthy, positive outlook. There are many more people who have never experienced depression or anxiety that may during this time of craziness. Maybe there are others who have no problem maintaining their symptoms on their own ordinarily.

When times are not ordinary we have to take extraordinary measures for our health.

Sleep 

How are you sleeping? Are you promoting sleep through over the counter medications, alcohol, other means?

Try improving sleep by adding exercise to your morning/early afternoon each day. Stop eating four hours before bedtime. Clean your bedroom. Shut down electronics and store them outside your bedroom. Stop napping during the day. Get outside every day! Keep a sleep diary to show your primary care doctor. 

Mood

Is your mood mostly positive or negative? Do you have drastic mood swings that affect your relationship, work, or home life?

Keep a mood notebook or diary so that you can track your negative moods and how they affect you. Take time each day to do something that makes you happy. Avoid unhealthy foods and drinks that contribute to poor mood and mood swings (high sugar content, alcohol, etc.). Spend time with a friend either virtually or in person! 

Fear/Control

Is COVID-19 making you anxious and causing obsessive behaviors? Are you consistently fearful for your health and safety and suspicious of other people?

Remember that despite what happens, God is King. There is hope beyond this earth, COVID-19, and the illness and death that occurs here. Identify distorted, obsessive, or intrusive thoughts and remind yourself of the truth. Do the research yourself. Avoid the news. Get adequate rest and maintain a healthy diet. 

Relationships/Home-Life

Do you feel your relationship and home-life are strained because of your behaviors and feelings? Chores are left undone and the house is a mess. Relationships are in shambles. Everyone is walking on eggshells, including you.

Take time each day for the family–no electronics. Take a walk together, start a hobby, cook, and eat your meals together. Download an app to help you with household tasks and get you back on track. 

When to Get Help

If you struggle with mental health symptoms for more than two weeks, you should see a medical professional right away. Many individuals find that therapy helps significantly. Others depend on a daily regimen of medication. It’s between yourself and your doctor to determine how serious your symptoms are and what to do about them.

If you need immediate help, seek it immediately.

• Dial 911 for local emergency services
• Dial 1-800-985-5990 (press 2 for Spanish), or text TalkWithUs for English or Hablanos for Spanish to 66746. Spanish speakers from Puerto Rico can text Hablanos to 1-787-339-2663 for the Disaster Distress Hotline
• Dial 1-800-273-TALK (8255) for English, 1-888-628-9454 for Spanish, or Lifeline Crisis Chatexternal for the National Suicide Prevention Lifeline
• Dial 1-800-799-7233 or text LOVEIS to 22522 for the Domestic Violence Hotline
• Dial 1-800-273-TALK (8255) or Crisis Chatexternal or text: 8388255 for the Veteran Crisis Hotline