As Whatcom County continues coronavirus social distancing, some tips for mental health

With the state stay-at-home order in place until at least May 31 due to the COVID-19 outbreak, many are feeling the toll being home all the time and can take on their mental health.

David Sattler, who holds a doctorate in social psychology and is a psychology professor at Western Washington University, studies preparedness and response to large scale catastrophic stressors.

The Bellingham Herald spoke with Sattler at a comfortable social distance over the phone. Here’s his advice on how to improve your mental health during the coronavirus crisis.

Establish a routine

As simple as it may seem, establishing a daily routine is one of the most important steps in maintaining your mental health according to Sattler.

“(The coronavirus pandemic) is definitely an unusual and unprecedented situation,” Sattler said. “But we have really good lessons that we’ve learned over the years from other types of catastrophic large scale disasters.”

Being mindful of your sleep habits by going to bed each day at a similar time and waking up a similar time is extremely helpful, he said. Eating healthy and nutritious foods on a daily basis will also help you sleep well and keep your body regulated.

Spending all day, every day with your family can also cause stress. Small things that never annoyed you now seem like a big deal. This is why giving each other space when needed coincides with having a routine, he said.

Being more flexible in terms of when you spend time together is important. Be more understanding of your needs and the needs of others to reduce the tension caused by minor events.

Establishing a daily routine and managing time spent with family will help this “new normal” feel more normal as the days progress, he said.

Manage finances

The COVID-19 crisis has left millions of Americans unemployed. For the week ending May 2, 26% of Whatcom County residents working in February had filed for unemployment benefits. Due to the mass surge of unemployment in Washington, 36% of the nearly 800,000 who applied statewide have yet to receive any benefits.

“Large scale catastrophic stressors like the pandemic can challenge our sense of control, predictability, safety and trust,” Sattler said. “The bottom line (is) that’s what this all boils down to.”

The lack of income due to unemployment can be a major cause of stress. Not everyone has the means to plan ahead and put money away in a savings account for a rainy day, he said. Being financially unstable causes a lack of predictability, safety and trust. Helping re-establish those feelings with a daily routine can restore a sense of normalcy and help people cope with their financial stress.

Essential workers

Being on the frontlines of the COVID-19 pandemic can stress not only essential workers but the families they come home to each day.

“A lot of people are being very creative in improvising protective equipment,” Sattler said. “People who are making masks, that might not be up to N-95 standards, but they may help minimize exposure, so it’s really essential.”

Following the guidelines from the Centers for Disease Control and Prevention is the first step. Those guidelines include covering your face, which as noted by Sattler, can be done in various ways even without the premium equipment.

Some businesses like Costco have begun requiring all customers to wear face masks when entering their store.

When business employees and customers follow guidelines, essential workers are more comfortable. Having the peace of mind that you are less at risk increases control, predictability, safety and trust, according to Sattler.

Parents and children

Children also need schedules. Children look at their parents as role models, so it’s important to create structure with set times for lunch, dinner and bed.

A daily routine not only helps the child, but also gives parents more alone time, Sattler said.

Explaining to your children what is going on in the world, based on their age and level of understanding, is important as well. Children are aware that normal life has been shifted, so explaining to them in simple terms why they can’t go to school every day or hug and visit their grandparents is key, Sattler said.

Children do not always explain their feelings or let it be known that they are upset. When children are fearful, they don’t want to be alone and can express their feelings by acting out, he said.

An established routine will instill confidence in a child to be able to be independent and work on school work and other activities alone, Sattler said.

Suppressing emotions

Spending so much time in one space can tax the brain. It’s normal for emotions to change throughout the day in response to stress.

“The symptoms may be expressed differently depending on who we are, depending on our age and the situation we are in,” Sattler said. “Be patient with ourselves and understand that those are normal, common reactions.”

Your emotions may reveal themselves in different forms, he said. You may find yourself feeling down or sad, or having odd dreams. The feelings become more of a concern if they begin to negatively affect your life.

Mood and sleeping pattern changes can be attributed to stress, he said. Taking better care of your body helps limit stress.

Life after COVID-19

Sattler said to remember the coronavirus pandemic will come to an end. We will return to our normal lives eventually. But this pandemic has given people time to reflect on their lives and think about what they are appreciative and grateful for.

“Over 25-30 years of research in the disaster area shows that people oftentimes will experience something called post-traumatic growth,” Sattler explained. “Post-traumatic growth means after we have lived through a stressor, like the nature of the coronavirus, it’s very common for people to reflect on their lives and what gives life meaning and purpose. After the disaster passes or even during the situation, they may grow in ways that were not necessarily expected.”

Essential workers such as health care employees, teachers and those in the food industry are now recognized for their daily efforts that would typically fly under the radar in the past. These essential workers are being shown gratitude and appreciation for the services they provided.

Planning for the future may be tough during these uncertain times. However, making a plan and having something to look forward to can boost your mental health according to Sattler.

Technology has helped keep people informed.

“Can you imagine if this was 1918 with the Spanish Flu Pandemic? They were likely very isolated with very limited information,” Sattler said. “They didn’t have internet. They couldn’t get immediate information (and) had to wait for newspapers to be delivered or over radio. The ability to talk to each other was probably limited to telephone, but there probably weren’t telephones everywhere in 1918.

“So that’s a very positive development for living in 2020.”

If you need help

Washington state’s coronavirus response website offers links to mental health resources. These resources are also available by telephone:

▪ Suicide Prevention Lifeline: 800-273-8255.

▪ Crisis Connections: 866-4-CRISIS (866-427-4747).

▪ Crisis Text Line: Text HOME to 741741.