S P A C E in the Midst COVID-19
“I found myself affected, not by the virus itself but by the microorganism of media — as the culture of Corona chaos evolves only multiplying harmful organisms that are detrimental to the health of my mind.”
"Take it all in strides."
That is the comment my husband voiced after I had an unexpected breakdown yesterday.
My parents had FaceTimed me from Florida after they disembarked their cruise. They were NOT held in quarantine; they took extra precautions for cleanliness and safety during their travels, and they are feeling well.
Photo by Luis Galvez on Unsplash
But for some reason, a flood of emotions took over me which led to uncontrollable tears, feeling unable to manage the overwhelming thoughts and feelings that had taken over.
Subconsciously, I had been holding intense feelings of fear related to their travel, and of course, combined with the reactions to the evolving public health crisis known as COVID-19.
It was just too much.
On Friday, March 13th, I allowed myself to get caught up in the media spiral. Tuning in to the Prime Minister’s address, following local Provincial Government updates, leaving the news on as “background noise” and following updates on social media.
Watching the news is a psychologically risky pursuit that can prey on the anxieties that currently exist in individuals — particularly, those who are vulnerable and who have pre-existing mental health issues. The psychological risk is holding us hostage as we find ourselves glued to the television, radio, social media and other platforms, feeling powerless to this global event.
“I found myself affected, not by the virus itself but by the microorganism of media — as the culture of ‘Corona chaos’ evolves only multiplying harmful organisms that are detrimental to the health of my mind.”
Two weeks ago, after returning home from facilitating a full day of mental health training, I crashed on my couch, flipping through the TV guide to find “mind-numbing” entertainment. Instead, I came across the CTV News at 6 pm. There were plays and replays of shoppers loading up their vehicles with toilet paper and a discussion around how Costco and other stores were selling out their supply of bathroom tissue. In addition to that, there were stories of limited supplies of hand sanitizer.
Photo by Claire Mueller on Unsplash
I immediately had a sense of panic and fear of missing out — that I too needed to join the chaos and find toilet paper and sanitizer. Without thinking, I jumped in my car and headed out on a mission to retrieve these items. As I was driving, CBC News was on the radio — more discussions of the COVID-19 virus filled my already anxious mind. And then something took over me — I started to feel agitated, I felt crowded and helpless — and then I panicked.
Would this virus take over the world, nation, my province or community? Would it attack my family, making them sick? Would I contract the virus because I have had a compromised immune system and historically low white blood cell count? Am I compromised? Will I run out of Purell and not be able to afford it now that because prices have skyrocketed on e-commerce sites? Will this virus shut down our economy and cause a recession?
Before being swallowed up in the hole of fear and information overload, I slammed my audio button to shut off the NOISE. It was too much. I was overstimulated, and I didn't have room for any more information.
I was not processing anything and just reacting to everything.
The reality is, the world is heavy with this health crisis.
Perspective-taking:
Managing my depression and anxiety requires me to mind my media intake. As an individual living with a mental health problem, I acknowledge an increased vulnerability to the news. Those who are predisposed to anxiety have the potential of being immensely triggered by the events portrayed in the news.
Think of anxiety as an underground river that’s flowing all the time. You think, "What if?’ — a fear-inducing hypothetical scenario prompted by headlines about price-jacking on hand sanitizer or photos of abandoned grocery stores shelves in your community, then those thoughts poke holes and opens the flood gates for the anxiety to flow out.
The frequent news coverage of the virus is hugely concerning — and there is data to indicate that this public health emergency can wreak havoc on the general population’s mental health.
So how do we consciously consume media in a healthy way that helps minimize hysteria?
Here are some suggestions on how to inoculate yourself against feeling overwhelmed and find S P A C E:
Be aware of your exposure to media and consider limiting the risk of unnecessary stress and worry by giving yourself a set time, once or twice a day to check in on local and global events — using credible and reliable news sources, of course.
Think about having a media-free day or taking more breaks away from the media. News isn’t just on the news channels but now has flooded platforms where we traditionally do not find news. Choosing a media break will help silence overwhelming thoughts and allow us to enjoy some of the simpler things in life.
Take care of your body. Take deep breaths, stretch, or meditate. Try to eat healthy, well-balanced meals, move your body, get plenty of sleep, and minimize or avoid harmful substances that have adverse affects on our body.
Make time to unwind. Try to do some other activities you enjoy.
Connect with others. Talk with people you trust about your concerns and how you are feeling.
Reach out and support those who are vulnerable and/or not in a position to get groceries, medications or involve themselves in other day-to-day activities. There is a human side to this virus that calls us to unite and be strengthened as a community.
How are you clearing the clutter to allow for mental space during these times of uncertainty?
Here are my suggestions in finding S P A C E in the midst of COVID-19:
Stillness — with the MANY distractions and noise surrounding COVID-19, it’s easy for us to stay connected with news, information, and other noise related to the virus. Remember that you have the power to turn off the remote, change the radio station, close out a website or request NOT to discuss it if you do not have the space for it. Don’t allow yourself to be passive when you feel media is overwhelming you.
Turn it all off, and find quietness. Assess how you have been feeling and behaving lately. Have you been “panic-buying,” are you agitated. Have you been feeling anxious and fearful? Distracted or overwhelmed? Stay with these feelings for a moment, just being curious and non-judgmental about them, being gentle with yourself as you explore the root of these experiences.
Can you find gratitude in this moment? Can you find love or compassion, for yourself or others? Stillness is a choice and is a source of our peace.
Purpose — what is the purpose of consuming news and media. Conscious consumption is vital at this time. Before you tune into that news broadcast, or log onto that social platform, ask yourself, “what is my purpose for consuming information right now?” Am I seeking an appropriate amount of information? Remember, there is no need to stay tuned 24/7.
Acceptance — is the process of receiving ourselves as we are and embracing the process in which we are working through. Sometimes it is easier for us to avoid the feelings, emotions and experiences, instead, let’s focus on these innate and authentic experiences and validate them — they are real, and they are ok. Also recognizing that we ARE NOT alone as we navigate not only the physical impact of this virus, but also the mental and emotional affects.
Clarity — is getting clear on what matters and getting rid of what doesn't. Clarity guides us with a better understanding of what is valuable and important to us. Clarity is intentional, understanding what is a priority for you. Are you consuming information that does not affect you? Are the sources you use legitimate — providing you with clear and concise information? Do you have clarity around what YOU need for your own self-care? Or are we just going along with mainstream, moving unintentionally into mentally crowding spaces?
Photo by Wesley Tingey on Unsplash
Evolution — our capacity to evolve and self-manage through this challenging time is based on conscious intent. Everything around us is in a continuous state of evolving, improving, and changing, and this requires us to actively participate and adapt. How will we use these moments to facilitate growth and expansion? How will we ensure we are taking care of ourselves so that we can also be there for others. Personal growth and evolution is on-going and recognizes that it is part of an important journey.
As we continue to work through safety concerns around this virus in attempts to protect our immune system, let us not forget the importance of self-care in protecting our minds.
Have you felt a heightened sense of fear, worry or constant stress regarding COVID-19? Even during moments of adversity, we can find stability in the things we CAN control and relief in letting go of the things we can’t.
Your mind is in control. Don’t let it run with the corona chaos. Take it back in your charge — it belongs to you!
Comment below and share a wellness tip for others, to help counteract negative symptoms.
Sending you lots of wishes for wellness, and peace of mind.
With Love & Intention,
Martina
Martina Kelades, Founder, Life Out Loud
Mental health trainer, consultant and speaker, Martina has over 10 years’ professional experience working as a Personal Development Counsellor and Instructor. She holds a diploma in Social Services (Addictions Counselling concentration) from the Nova Scotia Community College (NSCC), as well as a BA (Hons) in Psychology from Mount St. Vincent University. In addition to her education, Martina is a certified and active Mental Health First Aid trainer, a national, certificate, training course through the Mental Health Commission of Canada
