Here are tips to strengthen your mental health during the coronavirus pandemic – Courier Journal

Brighid Kleinman and Jennifer Price, Opinion contributors Published 12:14 p.m. ET April 15, 2020 | Updated 12:17 p.m. ET April 15, 2020

What's it like to take a group exercise class at home? The CJ's Kirby Adams sweats with members of Distilled Fitness to show you what it is like. Louisville Courier Journal

As we move through another week of staying at home because of COVID-19, Kentuckians are wondering how to cope with at least several more weeks homebound.

The good news is that our social-distancing efforts appear to be working Kentucky seems to be successfully flattening the curve, with the hopeful result that fewer of us will flood hospitals and overflow their capacities. However, our mental health is under added stress, both from the uncertainty of the virus and the substantial changes in our daily lives.

We know from psychological science that specific features of stressful events increase anxiety, and unfortunately, this pandemic hits the trifecta: uncertainty and unpredictability about the future, lack of control, and high perceived risk are all factors that heighten anxiety. Most of us have some things we do to help cope in the short term, but it is very difficult not knowing how long we will have to do them. Additionally, some of our usual healthy coping strategies (like going to the gym or going out to eat) are unavailable. Combine this with increasing financial worries for many of us, and this situation is a recipe for significant anxiety and depression.

[This story is being provided for free to our readers during the coronavirus outbreak. Consider supporting local journalism by subscribing to The Courier Journal atcourier-journal.com/subscribe.]

Psychological science also tells us that we can expect this increased distress to have certain characteristics including exhaustion, lack of motivation, trouble sleeping, irritability, poor concentrationand deteriorating work performance. If you are experiencing these symptoms, you arent going crazy. A lot of people are feeling like this.

Brighid Kleinman(Photo: Courtesy of Brighid Kleinman)

These are natural reactions to an unusual situation, and its normal to have some amount of anxiety during a big stressor. Its simply your bodys way of preparing to take action against a threat. Dr. Elizabeth Cash, associate professor of psychology and director of research for the University of Louisvilles Department of Otolaryngology and Communicative Disorders, explains that when we are feeling anxious or stressed, the body releases two hormones, adrenaline and cortisol. Adrenaline activates the 'fight-or-flight'response to allow our body to escape immediate threat. When cortisol is released, it signals the body to mobilize energy so it can keep moving.

Exercise: Here are Louisville gyms where you can work out virtually

For short-term stressors, like a minor car accident or upcoming medical procedure, there are many ways to cope since they will soon be over. In our pandemic situation, however, we dont know how long it will last and therefore you will need to be intentional about developing longer-term coping strategies. Cash explains that our bodies have natural rhythms of alertness and arousal that get disrupted with long-term stressors. Situations that continually or repeatedly activate our stress response systems can trigger more cortisol releases, which contribute to difficulties concentrating, relaxing and sleeping, she says.

Coronavirus gardens:Why you should 'make friends with nature' and get to planting

We can learn to rebalance our minds and bodies during a long-term stressor such as this pandemic, but we need to be intentional. Kentucky Psychological Association members recommend the following strategies to help you cope during the COVID-19 emergency. We recognize that not all individuals have the resources to do all of these, so we recommend you do what you can and help others if you are able.

Jennifer Price(Photo: Courtesy of Jennifer Price)

Please seek help if you find yourself unable to cope or if you experience any of the following symptoms: urge to harm yourself or others, suicidal thoughts, inability to get out of bed or to do necessary tasks, overreliance on drugs or alcohol.

Grocery shopping:Follow these 13 steps to stay safe during the coronavirus pandemic

Most psychologists and other mental health professionals are doing telehealth treatment so you can get help virtually. The Kentucky Psychological Association keeps a list of providers on their website atwww.kpa.org, or you can contact your insurance company to get a list of providers.

Thanks to each and every one of you who is social distancing and changing your lifestyle to keep our communities safe and healthy. You are doing a great job!

Brighid Kleinman is a licensed psychologist, andJennifer Price isKentucky Psychological Foundation president.

How are you coping with life during the coronavirus pandemic in Kentuckiana? That's what we want to know, and we started a series to find out. Louisville Courier Journal

Read or Share this story: https://www.courier-journal.com/story/opinion/2020/04/15/coronavirus-kentucky-mental-health-tips-stay-healthy-home/2975634001/

View original post here:

Here are tips to strengthen your mental health during the coronavirus pandemic - Courier Journal