Self-care in the midst of a pandemic

Faculty expert offers advice

By California State University, Bakersfield

April 15^th, 2020

Managing stress and anxiety is a regular challenge in everyday life that many people have to navigate as it is.

In the midst of the COVID-19 pandemic, adjusting to a “new normal” can be more challenging than in everyday life.

Dr. William Kelly, associate professor and coordinator for the M.S. in Counseling Psychology, usually offers insight to a client based on interactions with the individual. However, he offered helpful tips to those who might find themselves anxious, worried or adapting to this global-wide crisis.

Firstly, there are many factors to take into consideration, such as the real physical health concerns surrounding COVID-19.

“It brings up many underlying existential struggles we share as humans,” Dr. Kelly said.

“For instance, on some level we have to struggle with isolation in our lives anyway. Even when we have others around us, we are ultimately separate individuals regardless of our life roles.”

Dr. Kelly said we can never really merge with someone completely, which means social distancing and having to isolate makes this existential struggle more real, particularly for those who take comfort in having others around.

“There might be personality differences, as well. For instance, extroverts could have more difficulty with social distancing than introverts for whom it feels more natural to be by themselves,” he said.

Aside from the existential issues that are taking place within people, there’s also a fear of the unknown and finite existence. He said that even in normal times, it doesn’t take much for us to be reminded that we won’t live forever.

“A virus that kills and saves others only inflames this struggle and creates anxiety and tension,” Dr. Kelly said. “The virus is a menace we can’t see. It almost feels like it could be lurking everywhere outside the relatively safe haven of our homes. Moreover, we don’t know when it will go away or who it will spare or take away.”

This can create worry, anxiety and makes us easier to perceive stress in situations that previously weren’t so stressful.

“Humans seem to thrive when they have a sense of mastery over their environment and self-efficacy that they can succeed. Indeed, some individuals might perceive more clearly how helpless we are in the universe.”

As humans, we attempt to overcome the threat of helplessness, isolation and mortality. A situation like this throws that off kilter and we have to get our defenses back.

So, the question is: How can we attempt to overcome these obstacles in a time like this?

“There certainly is no one size fits all. It’s often helpful to do basic self-care,” Dr. Kelly offers. “Get enough sleep, exercise, eat right. Create a new routine. Making a new life routine, as best as one can, might help restore our sense of control and restore our defenses against existential dread.”

Dr. Kelly suggests that, although it’s not an easy question to answer, establishing new routines that would provide some sense of control can help. However, this adaption will take time and we have to be patient with ourselves, as it usually takes weeks to form a habit that feels normal.

“I'd also recommend to find things that provide meaning in life. This will vary greatly depending on what's important to someone,” he says.

Finding something to take care of might help some individuals, but be a burden to others. Some might enjoy finding a new hobby or getting better at an old one and it will present a sense of accomplishment, while other individuals might find it useful to learn something new.

“Anything that provides a sense of mastery and focuses attention on growth rather than helplessness and stagnation could be helpful.”

To the individuals who are feeling isolated, Dr. Kelly suggests that it might be helpful to reconnect with old friends and deepen curren relationships.

“A key might be to find healthy ways to keep from being overwhelmed with helplessness, uncertainty and feeling alone,” said Dr. Kelly. “This could help reduce anxiety and depression keeping one’s mind fresh. A fresh mind can more easily make good choices.”

While these are simply generalities of getting through the current state of the world, the hope is that they will offer insight and comfort as everyone navigates the change and shifting they’re experiencing from the news and in their own lives.