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Feeling inundated by stress? You're not the only one. Here are some ways to get help.

San Diego Union-Tribune - 7/28/2020

We all have a stressful day now and then. But here and across the country, we've been experiencing a very long string of stressful days.

The coronavirus pandemic, economic pressures, the seesaw of shutdowns and reopenings, and widespread social unrest against racial injustice all create a lot of stress for the human psyche.

According to Cathryn Nacario, CEO of the National Alliance on Mental Illness in San Diego, a nonprofit advocacy group, the number of calls to the local NAMI helpline are double what they were last year at this time.

Calls range from people seeking support groups, to needing housing help, to asking for resources to help a family member or friend. Nacario said that the most common mental conditions during this time are anxiety and depression.

"People may not have a formal diagnosis, but this situation has brought it on," she said. "Especially anxiety, because many fear they may lose their job or lose their home. There are a lot of layers of triggering events right now."

Daphyne Watson, executive director of Mental Health America of San Diego County, said her advocacy organization has seen similar effects from the current situation.

"We need to recognize mental health as a connective thread through all social ills," Watson said. "The level of unease we are experiencing as a society contributes to depression and anxiety."

Access and obstaclesEven during this time of multiple crises, many people don't want to closely examine their symptoms of anxiety.

"There's a whole spectrum of anxiety, from mild worry to debilitating fear," explained Ken Goodman, a board member for the Anxiety and Depression Association of America.

"Anyone can fall anyplace along that spectrum. If you can function and not suffer too much, I'd call that mild anxiety. But if the fear is impacting your sleep or appetite, causing you not to function in certain aspects, then we're getting close to anxiety disorder."

Recognizing symptoms and getting help for mental-health challenges can still feel awkward or scary. Some cultural traditions can be hurdles to reaching out.

Nacario said NAMI San Diego offers resources in several languages, but that among Latinx and other communities, there's typically a stigma about mental health disorders.

"Many of our support groups have seen the same scenario," Nacario said. "The wife drags the husband along. The husband sits, arms crossed, clearly not wanting to participate. But 12 weeks later, they want to continue. The body language changes and they have a compassion for their family member."

With COVID-19 hitting Latinx and African American communities so much harder than others, the general population is realizing the pronounced racial disparities in healthcare, experts say.

Many people of color know someone who has contracted the disease or died from it, Watson said. Those losses add stress, as does the knowledge that pre-existing conditions, such as diabetes and high blood pressure, can worsen COVID-19 outcomes.

Many African Americans aren't as familiar with the benefits of mental health care, Watson said. An African American, she attributes her education and decades-long career in mental healthcare to having family members who sought help early on.

"Some African Americans fear that mental health care might be experimentation, possibly coming from a realization that experimentations weren't anomalies, at times," Watson said. "That fear continues, and they don't realize that quality mental health is available."

No matter the demographic, the pandemic can cause nervousness. Teens and children have had their lives severely disrupted, from education and sports to their social circles. Some don't have adequate Wi-Fi access and no longer have regular meals provided by schools.

Nacario pointed out that the rising number of people age 20 to 40 getting the coronavirus contradicts any notions they may have about being immune. That isn't the only age group pushing back against restrictions.

"There are stories of adults telling their elderly parents to stay home," Nacario said. "It's a symptom of the greater anxiety. People desperately desire to go back to normal, to go out and see their friends."

Many challengesAfter George Floyd died May 25 during an arrest in Minneapolis, protests about racial justice spread across the country. Four police officers were later charged in the death of Floyd, a Black man, who stopped breathing after a White officer knelt on his neck for nearly eight minutes.

These events have also added to general stress levels.

"The protests and the riots can trigger fear in different ways," said Goodman, who created "The Anxiety Solution Series" guidebook. "Seeing protesters close together, or not wearing masks, make some anxious about the community spread. Other people seeing vandalizing and riots are afraid for safety reasons or fear the collapse of our society."

But those are not the only reactions.

"For some, it's a double-edged sword," Watson said. "The anger expressed is a reaction to the culmination of injustices they've been seeing. It's not a good thing that social distancing wasn't observed, but the identification of challenges and expression of concerns are good things.

"Now we have to figure out how to make it positive going forward."

Goodman, Nacario and Watson all agree we are living in a time when many factors present challenges to mental health. They encourage self-care and seeking support.

"People are suffering in silence and not reaching out," Watson said. "It's especially important because catching mental-health problems early can mitigate unfortunate outcomes. Early detection is crucial."

Healthy ways to cope with stressThe recent spate of concerns in the news can be jarring. Here are some reminders from the Centers for Disease Control and Prevention*:

Take care of your emotional health. Looking after your emotional well-being will help you think clearly and react to urgent needs to protect yourself and your family.

Take breaks from watching, reading or listening to news stories, including those on social media. Hearing about the pandemic repeatedly can be upsetting.

Take care of your body.

Take deep breaths, stretch or meditate.

Try to eat healthy, well-balanced meals.

Exercise regularly.

Get plenty of sleep.

Avoid excessive alcohol use and drugs.

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.

Connect with your community- or faith-based organizations. While social distancing measures are in place, consider connecting online, through social media, or by phone or mail.

Know what to do if you are sick and are concerned about COVID-19. Contact a health professional before you start any self-treatment for COVID-19.

Know where and how to get treatment and other support services and resources, including counseling or therapy (in person or via through telehealth services).For specific information on reducing anxiety, look at these suggestions by Ken Goodman of Anxiety and Depression Association of America.

Online mental health resourcesHere are just some of the online options for help:

FOR TEENS:

brainxp.org/teen-toolbox: A collection of videos and podcasts, these guides to building coping skills are written by and for teens. Also check out Brain XP blogs and Brain XP Instagram.

National Alliance on Mental Illness offers tip sheets on such topics as managing a mental health condition in college and how to help a friend.

The Human Rights Campaign's Trevor Project and other services provide support for LGBTQ youth, including hotlines and talk lines.

The Steve Fund, dedicated to the mental health and emotional well-being of students of color, has a video toolkit, podcasts and a presence on Facebook, Twitter and Instagram.

FOR ADULTS:

Federal health agencies contribute content to this "one-stop access to U.S. government mental health and mental health problems information."

up2sd.org: In addition to helpful pages on such topics as suicide prevention and recognizing symptoms of mental health disorders, this wide-ranging website has sections devoted to the mental health of children, teens and men.

Mental Health Alliance has a comprehensive list of resources for dealing with anxiety during the coronavirus pandemic, including tools and information on anxiety, financial issues and ways to connect with others. Culturally sensitive and Spanish-language materials are available.

The Anxiety and Depression Association of America offers its blogs, webinars, videos and podcasts on mental health-related topics.

The Black Mental Health Alliance's website offers fact sheets, black-authored book lists and a directory.

The federal Substance Abuse and Mental Health Services Administration's website is a wealth of information, including its programs, crisis lines and suicide prevention resources.

CRISIS AND HELP LINES:

up2sd.org's Access and Crisis Line: (888) 724-7240

National Alliance on Mental Illness: (800) 950-6264; text NAMI to 741741

National Suicide Prevention Lifeline: (800) 273-8255 or (800) 799-4TTY

The Trevor Project for LGBTQ youth: (866) 488-7386

Crisis Text Line: Text HOME to 741741

Steve Fund for students of color: Text STEVE to 741741

THERAPIST DIRECTORIES:

psychologytoday.com/us/therapists

justdavia.com/blog/directories-for-therapists-of-color

Wood is a freelance writer.

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