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Fear and worry: Pocono experts offer tips for coping during pandemic

Pocono Record - 4/2/2020

Apr. 2--As the coronavirus pandemic increases in our area, anxiety and depression is affecting us all.

According to the Centers for Disease Control and Prevention, stress during an infectious disease outbreak can include fear and worry about your own health; fear and worry about the health of your loved ones; changes in sleep or eating patterns; difficulty sleeping or concentrating; worsening of chronic health problems; and increased use of alcohol, tobacco, or other drugs.

We spoke with Pocono mental-health professionals on how to cope with depression, anxiety, stress and fear during these uncertain times.

We are in this together

"It is important to know that even the people with nerves of steel are feeling a sense of unease right now. You are not alone even though you may feel isolated and physically be isolated," East Stroudsburg-based psychologist Jill Howell and author of "Color, Draw, Collage: Create Your Way to a Less Stressful Life," said. "Reaching out to others is the most important thing that you can do right now. Contacting old friends and family spending time on the phone or video chatting. It is important to connect with people to feel less isolated."

Andrew Said, a licensed professional counselor at Pocono Counseling Associates in Stroudsburg, suggests using digital apps to keep in touch with loved ones.

"Zoom with family and friends, FaceTime, find groups online like a virtual book club-anything to keep you connected and not isolated," he said. "One of the most important things to know is that there is help if it all gets to be too much."

Look into teletherapy

According to Said, a lot of mental health practices are offering online sessions.

"You don't have to do this on your own. I know some may say that online would be a struggle due to privacy concerns and I completely understand that especially with everyone being home," he said. "My suggestion would be to set up a time you know you can step away -- even if it is sitting in your car if it means you will get the additional support you need."

Ana Velez, a clinical licensed social worker based in Gilbert, said most of her clients are phoning in since the shelter-in-place order was issued.

"I would say more than half of my clients are calling in," she said.

In lieu of the coronavirus pandemic, most teletherapy sessions are covered by Medicare, Medicaid and private health insurance.

Most therapists are offering (telemed) services. This is a good time to reach out to them. Whether you have never spoken to a therapist before or haven't spoken to one in a while it is always helpful to speak to a professional if you are having difficulty coping," Howell said. "Therapists can offer lots of tricks and techniques for coping skills but can also just lend an ear and be a witness to your difficulties."

Give yourself time-outs

Said says although we are in a time of uncertainty, try not to let it consume you.

"The important thing is to acknowledge but not dwell. Yes, this is happening, yes it is scary and stressful, but it does not have to be all-consuming. I have watched loved ones focus on the numbers and check the news repeatedly throughout the day and while it's good to stay informed, being too connected to the constant barrage of information can have a negative impact. As with anything, moderation is key. Allotting a certain time frame to check the news -- maybe 15 minutes in the morning or mid-day and then not again until nighttime or not until the next day can help minimize anxiety," he said. "I know with everyone being home routines are hard to stick to, but that can be helpful in managing anxiety. When life feels out of control, take a deep breath and assess what is in your control. You can put a routine in place that normalizes the day and keeps you engaged without watching the news on loop. Staying connected is also a huge component to keep anxiety and depression at bay-- yes it may look different now but we live in a technologically connected world."

Howell agrees.

"The media is saturated with information about Covid-19. You can't turn on the TV, lift up your phone, or even look at Facebook without seeing information about the virus. It is much too much," she said. "You need to know the headlines and be informed but you do not need to spend your entire day focused on this virus. We already know what to do. We have been told what proper behavior is. Abide by the rules. But for your own sanity, please do not focus just on this."

Instead take the time to reconnect with yourself.

"How many times have you said, 'I wish that I had time to read that book that's sitting on my night table?' Take time to start a new hobby. Learn a language. Take an online class. Go for long walks. Clear your brain of all of the anxiety and worry. There are so many resources out there to help you to be calm. Some of my favorites are the insight timer meditation app, yoga with Adrian on YouTube, and vibrational sound healing videos on YouTube. Take a breath. Take advantage of this extra downtime. We are always moving so fast. This is a good time to hit the reset button. We will all come back to the world refreshed and with very clean hands," Howell said.

Release those endorphins

Dr. Tammy Heskeyahu of Lehigh Valley Physician Group in Brodheadsville, said exercise is a great way to de-stress.

"One of the best ways to combat anxiety and depression during this time of distress is to exercise. Although fitness centers are closed in the area, try to get in touch with nature. Taking a walk outside around your neighborhood or going to one of the beautiful trails in the Poconos would prove to be beneficial," Heskeyahu said. "Exercise not only reduces stress hormones, but it also stimulates your mood in a positive direction."

Support your loved ones

"If your loved ones are suffering from anxiety during this time, be there for them by listening to what they have to say but don't engage and perpetuate their fears. Instead get them to be aware of their anxiety-related thoughts and challenge them by taking a look at the probability of their fears coming true," Heskeyahu said. "Most times the probability is very low, but if it does occur, most people think they won't be able to cope. Remind them that whatever happens they will be able to cope and discuss ways they would be able to do so."

Heskeyahu suggests that if a friend or family member says they are feeling very hopeless and have thoughts to hurt themselves, urge them to call the Suicide Prevention Hotline number at 1-800-273-8255.

Monroe County also has a confidential crisis hotline if you or a loved one needs to talk to someone immediately. If you don't feel like speaking over the phone, you can text 741741 and a crisis counselor will respond.

Check in with your elders

"If you are protecting your elderly family members by social distancing, technology use is beneficial for keeping in touch. Utilizing video chats like FaceTime or Skype can limit the feelings of loneliness and separation," he said. "Make meals together using video chats or send funny articles and videos to cheer them up. Give them a call every once in a while to check in and let them know you are thinking of them."

It is very scary to be alone, as Howell notes, especially for seniors who are not up to date on social media and other digital forms of communication.

"Unfortunately, technology can be overwhelming for a lot of seniors and they may not be able to video chat. For those that can absolutely use the technology, because it will give them a better sense of connection, send them funny videos that you think that they would like. Who doesn't laugh at a good cat video? We can all use a good laugh right now," Howell said. "Make home movies of the grandkids. if they are unable to use technology, call and speak with them on the phone. Snail mail is always fun to receive for anyone. So write letters and make cards to cheer them up."

Find some 'me' time

"It is also incredibly important that we take time to ourselves. Being cooped up with the family can be overwhelming," Howell said. "So please take time for solo activities. Take a bath. Learn to meditate. Do a craft or a hobby on your own. Take a walk outside by yourself. If we don't take care of our own personal sanity we will have difficulty supporting our friends and family."

If you and your significant other are both working from home, Velez recommends coming up with a plan so you can complete your tasks while keeping the peace in the household.

"Those who are confined at home because of the situation need to develop a routine that will work for them," she said. "For instance make a plan to have breakfast together or lunch and in between and then find a place to do things separately. If can be in different rooms, that's good. But you need to change the structure of your home environment and communicate -- assess what's going on."

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