Maintaining Mental, Emotional Health in a Virus World

From the World Health Organization to the Panhandle Public Health Department (PPHD), the public is encouraged to stay home more and interact with other people less. The instructions are promoted as a means of reducing the impact of the COVID-19 virus.

The challenge is how do people maintain their health, not just physically, but also mentally and emotionally. How do you stay physically active with new social limits? How do you maintain relationships when the familiar hug, even a handshake, is discouraged? How do people who are by nature social maintain their relationships when “interaction” requires relying on technology?

“Yes, we are social creatures, however we can view this time not by social distancing, but as physical distancing,” said Liz Borgmann.

Borgmann is a fitness trainer, and coordinator for the local suicide prevention program. She stresses that while we are encouraged to limit our physical interaction with other people, we can still maintain our relationships.

“Technology has come a long way to allow us to connect by video chat, text message, social media, and even the good old phone call,” she added. “It allows people to be able to have social interactions. We just need to be a little creative.”

The increased time at home, even with people we are familiar with, requires more stress awareness. Borgmann said she refers to an analogy she recently heard: “Treat uncertain times like you would if you are thrown off the raft down down the rapids.”

Doreen Marshall, Ph.D., American Federation for Suicide Prevention Vice President of Programs, agrees stress comes with uncertain times. In her blog “Supporting Your Mental Health While Navigating Change,” she says “Change when things are uncertain is hard. Change that we didn't choose is harder. Change that has a potential impact on our mental wellness may be the most challenging of all.”

Nichole Peralta, M.A., LIMHP, LPC, LADC, CCTP, owner of Karuna Counseling in Sidney, said her office has seen a “slight increase in clients, but nothing significant.”

“We are experiencing a slight increase in anxiety related issues, as it relates to COVID-19 but I think the community,” Peralta said.

 state and nation are doing a great job in providing resources to keep families safe.

Borgmann said one of the key elements in riding out the tide of change is concentrating on the things that we can control. She said the unknown is the most difficult of battling the COVID virus.

“You control when you wake up, perform your day-to-day activities. You can even control your breath. Breathing exercises are great for calming the body down and refocusing,” she said.

She encourages people to stay physically active during the physical distancing response to the coronavirus. Exercise helps keep the mind healthy, she said.

“When someone engages in physical activity, the brain releases two neurotransmitters, serotonin and endorphins. Endorphins can be associated with the runner's high feeling. It is the natural pain killer effect, and serotonin is mood boosting and gives you a happy feeling,” she said.

Exercise doesn't have to be a lengthy session at a heavy-duty gym. It starts with keeping your body moving.

“Physical activity can be taking a walk, doing an at-home bodyweight workout, bike riding, walking up and down steps, even dancing while cleaning the house. Physical activity does not require a gym or any equipment. There are a lot of bodyweight exercises, and people can get very creative with their activity as long as they are done safety.”

She said it is recommended to complete a minimum of 150 hours of moderate activity or 75 minutes of vigorous exercise, in order to achieve sustainable health benefits.

The good news is people of Cheyenne County and the Panhandle in general have historically proven themselves strong-willed.

“As the evidence has shown with past experiences in our community, we will bounce back,” she said. “This is a difficult situation and even though there is not an official end date, there will be an end to this storm. There is hope for our communities in the Panhandle to come back stronger than before,” she said.