Wellness Wednesday
7 Tips for Dealing with COVID-19 — A Message from Dr. Maha Zayed
In the coming weeks, Dr. Maha Zayed will be doing a virtual speaking engagement for all middle and high school students on managing their emotions during the COVID-19 pandemic. In today’s Wellness Wednesday, Dr. Zayed shares some of her tips, geared for teens but certainly applicable for all right now, on practicing self-care and looking after yourself during this time.
Feel your feelings.
Missing out on events, hobbies, or friends is so disappointing and such a bummer. The best way to deal with disappointment and loss is to let yourself feel it. Go ahead and let yourself feel sad or disappointed. Recognize that your feelings are completely normal and may vary from day-to-day. Dealing with feelings looks different for everyone. You could express feelings through art or journaling. It may help to talk about your feelings with loved ones or trusted others. I think you will find that it will help to get it off your chest and to share in the collective experience with others. You will find that everybody is having emotions. Like I said, you are definitely not alone.
Learn the facts.
Educate yourself on COVID-19 from trusted sources like the WHO, the CDC, or your parents. Don’t spend too much time looking at your social media feeds to learn about coronavirus news. There is so much misinformation out there that can fuel anxiety.
Keep scary thoughts in check.
Try and keep your thoughts healthy and accurate. It is easy to think about worst-case scenarios. I would encourage you to think about all the difficult times you have been through and how you have gotten through them. This is another difficult time, and you can get through it. We will look back at this in the future as a short time in our lives. Resilience is a muscle that is strengthened, and you are currently strengthening this muscle right now.
Focus on what you can control.
I know this is not a normal time. When we are under stressful conditions, it is helpful to divide the situation into two categories. Something I can do something about, and something I can do nothing about. There is a lot that is falling in the second category, but one thing that helps with a loss of control is trying to create and follow a routine and structure. You can try and keep a routine, get some exercise, go outside, and engage in pleasurable activities.
Find social support.
Social distancing does not have to mean social isolation. Find new ways to connect with your friends. Talk to your family members more. If you do not like talking through videos or on the phone, play games with friends; engage in activities where you don’t have to talk too much. Tik Toks are a good way. There are some games that are adaptable to Zoom like Pictionary, Charades, and Speak out.
Practice mindfulness.
Mindfulness is the act of focusing on the present moment without judging it. It can help keep you focused on the here and now versus the past and the future. It’s easy to think about all the “what ifs” in the future. If you find yourself thinking about the future, try and bring your thoughts back to the present and what is happening right here and now without judgment. For example, where are you right now? Are you healthy right now? Is your family healthy right now? Who is around you? What are you doing? I like to encourage teens to identify 5 things that you can see, 4 things you can touch, 3 things that you can hear, 2 things you can smell and 1 thing you can taste. This can help you feel grounded in the present moment. There are some good apps that can help you practice mindfulness like Calm and Headspace. Take a look at these.
Dr. Maha Zayed, Psychologist, The OCD and & Anxiety Center
