Healthy Mind: Mental Health Coping Mechanisms Amidst the Pandemic

By: Lara Nicole V. Roquios

What is Mental Health?

Mental health includes emotional, psychological and social well-being. It affects the way we think, feel and act. It also helps us decide how to handle stress, relate to others, and make choices. Mental health is important at all stages of life, from childhood and adolescence to adulthood.

Experiencing mental health problems throughout your life can affect your thoughts, moods, and behaviors. Many factors contribute to mental health problems, including:

- Biological factors such as genes or brain chemistry

- Life experiences such as trauma or abuse

- Family history of mental health problems

Mental health problems are common, but help is available. People with mental health problems can get better, and many recover completely.

Psychological impact of COVID-19 pandemic in the Philippines

The COVID-19 pandemic and the resulting economic downturn have negatively impacted the mental health of many people and created new barriers for those already suffering from mental illness and substance use disorders. The 2019 coronavirus disease (COVID-19) pandemic threatens the mental health of society. This study investigated the prevalence of psychiatric symptoms and identified factors contributing to psychological impact in the Philippines.

A total of 1879 completed online surveys were collected between March 28 and April 12, 2020. Data collected included social demographics, health status, contact history, COVID-19 knowledge and concerns, precautions, information needs, depression, anxiety and stress. Scales (DASS-21) and Impact of Events Scale-Revised (IES-R) Rating.

In the Philippines, in the early stages of the pandemic, a quarter of respondents reported moderate to severe anxiety and a sixth reported moderate to severe depression and psychological impact. The identified factors can be used to devise effective psychological support strategies.

Early Warning Signs

Not sure if you or someone you know is living with a mental health problem? Experiencing one or more of the following emotions or behaviors can be an early warning sign of a problem:

- Excessive worry lasting more days than not for at least 6 months

- Pain or impairment in social, occupational, or other important areas of functioning

- Restlessness

- Fatigue or tired often.

- Difficulty concentrating

- Irritability

- Muscle tension

- Sleep disorders

Signs of progression in major depressive disorder include:

- Feeling depressed or depressed almost every day most of the day

- Decreased interest in activities once enjoyed

- Significant change (increase or decrease) in body weight

- Sleep disturbances (insomnia or hypersomnia)

- Fatigue or frequently feeling tired

- Difficulty concentrating

- Recurrent thoughts of death for at least 2 weeks

- Impairment in social, occupational, or other important areas of functioning

When to seek professional help

It is best to consult a professional health care provider if:

- You have difficulties to function in your daily life

- You no longer engage in activities you once enjoyed.

- You have difficulty of getting out of bed

Treatment may include outpatient psychotherapy (conversation therapy, cognitive behavioral therapy, dialectical behavioral therapy), outpatient medication management, and potentially inpatient mental health hospitalization. Additional treatment may include changing exercise or eating habits, using social supports, avoiding alcohol and recreational drug use, and/or joining a support group.

Take care of yourself

1. Feel free to feel your feelings

You and your colleagues will be under tremendous pressure when you consider the surge in demand for treatment, the risk of infection and lack of equipment, among other stressors. Experiencing stress and its associated emotions is by no means a sign of weakness or a reflection of your ability to perform a job.

2. Intentionally use coping strategies

When you are stressed, implement strategies that have worked in the past. This may include getting adequate rest and breaks during work or between shifts, eating meals (healthy foods according to your schedule), participating in physical activity, and maintaining contact with family and friends (appropriate social distancing).

3. Check in with yourself regularly.

Monitor for symptoms of depression/stress disorder, such as prolonged sadness, trouble sleeping, disturbed memories, and/or feelings of hopelessness. Talk to a trusted colleague or supervisor. If your symptoms persist or worsen over time, seek professional help.

4. Taking a break from news and social media

Make it a habit to keep your computer and smartphone away from time to time. When you come back online, focus on information from reputable sources, not just those from social media feeds. You don't have to embrace everything produced by a 24/7 news cycle.

5. Reinforce and remember the importance and meaning of yourself

Despite the present challenges and setbacks, keep in mind that your mission is a noble one to care for those in need in times of great uncertainty. Take the time to recognize the efforts and sacrifices of people around you. Together we are all stronger.

Look after people around you experiencing symptoms

1. Set time aside with no distractions

It is important to provide an open, non-judgmental space that does not get in the way.

2. Let them share as much or as little as they want.

Let them lead the discussion at their own pace. Don't pressure them to tell you something they're not ready to tell you. Speaking can take a lot of trust and courage. You may be the first person they can talk to about this.

3. Don't diagnose their emotions or make a second guess.

You are probably not a health care professional and are willing to talk and provide support, but you are not a trained counselor. Don't assume what's wrong or jump too quickly into your own diagnosis or solution.

4. Keep your questions open

Say "Can you tell me how you feel?" Rather than "I can see you in a very bad mood". Keep your language neutral. Give the person time to answer and try not to ask too many questions.

5. Talk about well-being

Talk about ways to relieve stress or practice self-care, and ask if anything can help. Exercise, a healthy diet, and a good night's sleep can help protect your mental health and maintain your well-being.

6. Listen carefully to what they say

Repeat what they said again to make sure you understood it. You don't have to agree with them, but you show that you respect their feelings by showing that you understand them.

7. Help you find professional support and provide information on how to do it.

Offer to go to the GP with them, or help talk to friends and family. Don't control it, let them make decisions.

8. Know Your Limits

If the problem is serious, ask for help or signs. If you believe they are in immediate danger or have an injury that requires treatment, you should take steps to make sure they are safe.

Mental Health and Wellness