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"Isolation" ~ Coping with COVID-19 Stressors

Kimberly Bayer


Isolation, self-isolation and social-distancing are familiar terms with new meaning in the age of the COVID-19 global pandemic crisis. In Canada, over 22,000 cases(1) have been confirmed, as well as nearly 600 deaths, and this number will inevitably rise in the coming weeks. Along with the fear surrounding the disease, there are many uncertainties to contend with, including gutted economies, job losses, temporarily-dashed educational dreams, health and social isolation protocols, and so on. According to David Kessler(2), a world renowned grief expert, we are experiencing collective grief, not only for the freedoms, safety, and familiarity of our lifestyle before the pandemic, but anticipatory grief. In other words, worries about what the future might hold, as well as the loss of control around life beyond the pandemic. As with other types of losses, this kind of grief follows five stages, albeit not necessarily in an orderly or linear way: Denial, anger, bargaining, sadness, and acceptance. The virus happens to other people, not my family. Screw this virus, forcing me stay home! Okay, maybe staying home for a few weeks will make everything okay. I miss my family, friends, and going to work. I've got to get a grip and get through this! (2). In response, Kessler offers two suggestions: Making choices about letting go of what we cannot control (e.g., the behaviour of others) and drawing on our compassion resources (pausing before reacting to others; choosing patience and compassion over the need to control).


Nonetheless, the pain is real, is pressing, overwhelming, and physical. As such, there is a need to be mindful of, and to regulate our emotions. With non-stop news updates, even for those consumers who limit access, emotional responses are triggered, as well as fret-filled contemplations as to how this impacts our own lives; all told, we are easily emotionally flooded. It becomes hard to focus. It also becomes hard to focus on other things because we feel emotionally threatened. During overwhelmed states we tend to shut down and to feel numb (e.g., sitting in front of the TV for hours on end, then feeling guilt for this unproductive state). It helps to be kind to yourself, to have self-compassion.


Yet, our sense of safety cannot be restored from outside sources, such as a positive news story to help bring relief to our fears; instead, it comes from within us. Within our nervous systems, the vagus nerve (Latin for 'wandering', which sends sensory information from the brain to the visceral organs and initiates the body's relaxation response (3, 4) helps us to emotionally regulate. We need to breathe deeply and purposefully to help calm down our physiological system, which helps us to calm our thoughts and emotions (3). One feeds the other and this technique takes practice. Many of us are shallow breathers, which puts us in a fight or flight mode; however, with time and practice, we can learn proper breathing techniques, and this aids with sleeping, digestion, memory, and pain management (4). Counselling can also help with breathing techniques and mindfulness exercises, as well as emotional dysregulation and restoring balance. We will get through this! In the meantime, there are many resources for teens, adults, older adults, and workers, and a few are listed below (5), including resources for talking to children about COVID-19 (6).


Love Prevails (street art) artist unknown

References


1. Government of Canada. (2020, April 10). Coronavirus disease (COVID-19). Retrieved from https://www.canada.ca/en/public-health/services/diseases/coronavirus-disease-covid-19.html


2. Berninato, S. (2020, March 23). That discomfort you're feeling is grief. Retrieved from Harvard Business Review. https://hbr.org/2020/03/that-discomfort-youre-feeling-is-grief


3. Rosenfeld, J. (2018, November 13). 9 Fascinating facts about the vagus nerve.


4. Vranich, B. (2016, December 2). How to breathe (TEDx Manhattan Beach). Retrieved from https://www.youtube.com/watch?v=1sgb2cUqFiY&t=260s


5. HeathLink BC. (2020, April 3). Mental health and COVID-19. https://www.healthlinkbc.ca/mental-health-covid-19


6. Kelty Mental Health Resource Centre. (2020, April). Talking to children about COVID-19:


Images: K. Bayer; photos from a sidewalk on Commercial Drive, Vancouver; artwork/artist: unknown


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