Surviving the Pandemic

By Wendy Mejia, LGPC

Since the beginning of the pandemic, we have seen an increase in children and adults experiencing anxiety and depression. The pandemic has generated a national unrest and fear. Having this understanding that we are all being impacted differently, it’s important to be aware of the signs that can help with managing symptoms of anxiety and depression. It is important to note that we (humans) all experience some or all of these signs within our lifetime, however when the signs are excessive, changing your ability to function on a daily basis, that’s when you must make a change and get help.

Signs to look out for:

Changes in appetite – eating too little or too much (stress eating)
Changes in sleeping patterns – insomnia and or excessive sleeping
Significant mood changes – emotional highs and lows
Excessive crying
Social isolation
Decrease in preferred activities
Fatigue
Excessive worrying
Somatic Symptoms – Complaints of headaches, stomach pains, pain in order to avoid going to school and or work

Things you can do to minimize symptoms:

Engage in self-care (take longer baths, getting a massage, drawing, working on a puzzle, listening to music)
Give yourself some grace – remind yourself that you are doing the best you can with the information you have
Engage in positive self-talk – be mindful of what you are saying to yourself. There’s a different in saying to yourself, “You are doing the best you can.” versus “You are not doing that right.”
Move, move, move – engage in physical activities (walking, dancing, hiking, working out, yoga, swimming, etc.)
Be creative – color, write (use a gratitude journal), draw, sing
Surround yourself with loved ones – family, friends, and positive social interactions
Engage in mindfulness practices and meditation
When needed, seek a professional mental health therapist

If you need information on where to start, here are some resources:

The Shine App – Provides mental health wellness and meditation
The Calm App – Provides mediation techniques for sleep and relaxation
Color Me – Free Adult Coloring Book for Adults App
https://www.therapistaid.com/worksheets/gratitude-journal.pdf- Gratitude journal
https://positivepsychology.com/mindfulness-exercises-techniques-activities/ –Provides Mindfulness Grounding Techniques
Call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255),or text the Crisis Text Line (text HELLO to 741741), when you need someone to talk to if you or a loved one are suicidal.
https://www.psychologytoday.com/where you can find your local therapist.