How to Cope
The best way to deal with OCD is to allow yourself to feel uncomfortable while not giving in to your urges. (Easier said than done, I know.) Obviously, some increase in handwashing and cleaning is necessary during this time, so it is a little complicated to know which behaviors to give up and which to keep. Talk to a trusted friend, family member, or healthcare provider if you need help figuring out which behaviors are unhealthy. If you feel comfortable, ask a partner or roommate to help keep you accountable in not giving in to your urges. If you are not able to see your mental health provider often due to the pandemic, explore other tools: Some of my clients have found it helpful to use the support features available through the app NOCD in between sessions. Learn More About Obsessive-Compulsive Disorder RELATED: Should Apple Cider Vinegar Be Part of a Schizophrenia Treatment Plan?
How to Cope
For starters, empower yourself. Think of a time you had a setback and handled it as a reminder that, although you may not be able to anticipate everything that happens in life, you will probably be able to handle stressors as they come up. Next, shift your focus of worry to what you can control instead what you cannot. For example, if you are worried about your finances, shift your focus from “Will I lose my job?” (which you cannot control) to “Let me make a budget and spend my money wisely” (which you can control). If you are still struggling with worries over what you cannot control, schedule 5 to 10 minutes each day to be “worry time.” As thoughts pop up during the day, remind yourself to wait until worry time to focus on them. Then during worry time, write all of your worries on paper. Many people I have done this exercise with end up realizing that they worry about the same few things all of the time, and by reserving time to really focus on them, some people have even gotten bored of their same old worries. All of these exercises are easier when you are mindful of when a worry thought pops up. This allows you to deal with the worry train when it approaches instead of being carried away by it. If you are new to mindfulness, I suggest trying a free meditation app such as MyLife or a guided meditation podcast such as Tara Brach’s. Learn More About Anxiety Disorders RELATED: 12 Questions Answered on How to Handle Anxiety in the Time of COVID-19
How to Cope
If you are feeling triggered by recent events, reach out to a trusted loved one or your mental health provider if you have one. Pay attention to what is triggering your symptoms. If the news is, for example, limit how much you watch and read to once a day for a few minutes, which is enough for need-to-know updates. Make sure you engage in self-care including exercise, eat three nutritious meals daily, and make time for hobbies you can do from home or while social distancing. Learn More About PTSD
How to Cope
You can use the same techniques listed in the anxiety section to try to manage the stress. Additionally, stick to a healthy routine, especially activities that approximate those you find satisfying. That may require some creativity. For example, if you used to work out in a gym and cannot go there now, still carve out time to work out. If you miss gym classes, try an online fitness class. If you are a social person, host a brunch or appetizers over Zoom. Learn More About Depression RELATED: Smoking Increases Risk for Depression and Schizophrenia, Study Suggests
How to Cope
Routine! Routine! Routine! Try your best to stick to a routine, especially going to bed and waking up at about the same time. Avoid behaviors that can interfere with sleep before bed, like reading news updates on your phone. Avoid using substances, like alcohol, to help with sleep or manage stress, as those can lead to mania in people with bipolar disorder. Learn More About Bipolar Disorder People who misuse substances, defined by an inability to control use and having substance-related health or social problems, may be using more substances than usual, and people who are sober may be struggling to maintain sobriety. Whether you have been diagnosed with an alcohol use disorder or not, it is important to be mindful of how much you are drinking because alcohol can cause sleep problems, lead to depression, worsen anxiety, and over the long term, have health consequences, such as increasing the risk of a number of cancers.
How to Cope
If you are worried your substance use may be problematic, or if your friends or family keep telling you that it may be, you should try to stop use for a while. If you become irritable or anxious without the substance and struggle not to use, you may need support from a healthcare provider. If you are trying to abstain from alcohol and experience withdrawal symptoms, reach out to your healthcare provider, as alcohol withdrawal can be fatal. If you are currently sober and struggling, keep in mind what helped you achieve sobriety. Whatever coping skills you used previously, try to continue. Reach out to a loved one for support. In a time of isolation, it may also be helpful to reach out to a community, like Alcoholics Anonymous or The Tribe (a free online wellness community with a number of peer-to-peer support groups, including one for addiction).
How to Cope
Practicing acceptance of yourself and of the things that are out of your control may help prevent a worsening of symptoms. This does not mean that you are deciding not to change anything about yourself or your situation; it just means you are allowing the present moment to be as it is without judgment. If you are experiencing a worsening of disordered eating, reach out to your counselor or psychiatrist. Learn More About Eating Disorders
How to Cope
If you are struggling to stay focused, create a schedule and to-do list each night for the following day. Include time for meals, work, and downtime. Scheduling downtime will allow you to indulge a bit throughout the day without wasting too much time talking on the phone or scrolling through social media. Also, be specific. For example, instead of writing “Do work,” actually write the items you want to accomplish. Many people find it helpful to schedule a challenging or boring task before something fun or relaxing, like a meal or a planned phone call with a friend. This provides a little incentive to get through the task. Keep in mind that the medications commonly used to treat ADHD — stimulants such as methylphenidate (Adderall or Ritalin) — can worsen anxiety. So if you have ADHD and are feeling more worried or anxious than usual because of COVID-19, you should talk to your provider about these new or worsened feelings. Learn More About ADHD
How to Cope
Usually, someone with delusions does not realize it. If you are concerned about someone you love, try to be understanding. Firmly telling them that they are wrong will not work and will likely lead to them feeling more threatened. If you worry that the delusional thoughts are interfering with their behavior, help them reach out to a provider for help. If there is an imminent safety concern, call 911. Learn More About Schizophrenia RELATED: Can Aromathearpy Help With Schizophrenia? Discuss any worsening of symptoms with your provider. Now that many hospitals are crowded with people who may have COVID-19, it is important to work with your provider to anticipate a potential crisis with the hope of managing it outside of the hospital. Of course, if you feel unsafe, it may be necessary to go to a hospital. If you can, call your provider, who may be able to help you select a less crowded hospital or a hospital that has an area for mental health crises that is separate from physically ill patients. Besides worrying about access to care, some people are worried about access to their medications as well. Given that some ingredients used in medications are manufactured in other countries, it is possible that the supply of medications could become disrupted as countries deal with the pandemic. Although no commonly used psychiatric medications, such as selective serotonin reuptake inhibitors, have yet to be in short supply, if you are stressed about the availability of your medication, ask your doctor about a 90-day supply of medication instead of a 30-day supply.
