A Message from Giffor
d Social Worker Sarah Roberts
We are designed for survival. Our brains are programmed to identify a threat and focus on it as a way to figure it out. This is not always useful and you may find yourself exhausted in a matter of days. COVID-19 and all that goes along with it causes fear, anxiety, stress, and all of this can be emotionally draining.
Listed below are evidence-based ways to manage your thoughts and emotions during this time that will help reduce anxiety and the risk of trauma.
First, it’s OK to say that you are scared.
In fact, it’s good to name what you are feeling. Name the emotion and acknowledge that it is there. If you have kids, talk to them about what they are feeling. We often think kids don’t know or need to know what is going on but they pick up on far more than we think. Talk to them.
Second, reframe your thoughts.
Instead of isolation, it’s family time. When thoughts and feelings come in, assess them, do they spark action and brainstorming or are they simply fear? If it’s fear, focus on what you can do.
Next, distraction!
Do something that gets your mind off of the fear. A list of ideas is included below. Also, limit your time with the news and other media outlets (this includes Facebook!) At the same time, keep a regular schedule. Routine will help your mind stay calm; it is also invaluable to kids.
And finally, take action.
Feeling like you have a role and have control over a situation helps to limit feelings of panic and chaos. Your role is to enact protective measures. This includes good hand hygiene, social distancing, and monitoring recommendations from the CDC. By doing these things you are actually participating in the greatest social response of our time, you are protecting your family, and you are taking control. If you notice you’re focusing on things you can’t do, consciously make the decision to shift and focus on what you can do.
We will get through this. Life is a series of ups and downs. We don’t know what this downturn will look like, which makes us scared. The unknown is uncomfortable. But the best thing you can do right now is believe that it will get better, because it will. This is not easy. Take it one day at a time. You may feel alone but you are not. We are all in this together.
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Ideas for getting through social distancing/isolation
- Self care.
- Go for a walk (you are allowed outside!).
- Do a puzzle.
- Spring clean.
- Bake your favorite dessert.
- Start a new TV show.
- Take an online class.
- Call or Facetime someone you haven’t seen in forever.
- Listen to a new podcast.
- Read a new book.
- Meditate using an app; Insight Timer is great.
- Try a new hobby.
- Eat healthy. The excessive stress and lack of mobility will throw your body off. Attempt to maintain as many healthy habits as possible.
- Maintain a schedule.
- Call your neighbors and check in with them.
- Take a virtual exercise class. FitOn is a free app and has thousands of classes.
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For more information about coronavirus, visit giffordhealthcare.org/coronavirus-covid-19, cdc.gov or healthvermont.gov. Additionally, you may call 2-1-1 with questions.
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Gifford is a community hospital in Randolph, Vt., with family health centers in Berlin, Bethel, Chelsea, Randolph, Rochester, and White River Junction; and specialty services throughout central Vermont. A Federally Qualified Health Center and a Top 100 Critical Access Hospital in the country, Gifford is a full-service hospital with a 24-hour emergency department and inpatient unit; many surgical services; a day care; two adult day programs; and the 30-bed Menig Nursing Home, which was named by U.S. News & World Report as one of the best 39 nursing homes in the country in 2012. The Birthing Center, established in 1977, was the first in Vermont to offer an alternative to traditional hospital-based deliveries, and continues to be a leader in midwifery and family-centered care. The hospital’s mission is to improve individuals’ and community health by providing and assuring access to affordable, high-quality health care in Gifford’s service area.
