In late July we discussed a psychological perspective to explain why America is losing the war against Covid-19. Currently, each of us is making important decisions about how to cope, survive and perhaps even emerge stronger and more resilient when this horrible pandemic has finally passed.
Today we’ll discuss seven strategies we believe will enable you to cope successfully with the Pandemic. Is it really possible to come through this feeling stronger, a bit wiser and more resilient? We think it is. We know some of the strategies are not for everyone. So consider those that suit you.
Let’s first understand that what most of us are going through are normal responses to an extraordinary situation. A certain amount of anxiety and sadness is understandable when feeling deprived of the joys and pleasures of life as it was before the pandemic.
Coping Strategy #1
Using Coping Strategies That Have Worked for You in the Past
Think back at times in your life when experiencing stress – i.e.: the death of a close family member or friend; missing out on a promotion. What were the coping strategies that worked best in the past?
- Putting more time/energy into your work.
- Deep breathing exercises, meditation, yoga.
- Physical exercise and /or dancing.
- If religion has played an important role in your life, now is a good time to rely on it again.
- Read books on your lists; listen to soothing music.
- Volunteer at organizations that assist those less fortunate than you.
- Strengthen your relationships with family and friends
- Allow yourself to take time off for yourself and just “do nothing” (i.e., time for reflection, self-awareness).
Copying Strategy #2
Looking at the Pandemic as an Opportunity
Having more time now to accomplish things your previous lifestyle didn’t allow, seize the
opportunity to accomplish such tasks as:
- Doing spring cleaning in August.
- Returning to, or beginning, a hobby.
- Writing you and your family’s history to pass on to children/grandchildren.
- Taking on-line courses on the internet.
It’s advantageous to begin with the easiest, most doable tasks to provide the motivation and encouragement to tackle more difficult ones.
If you’re a list maker, like one of the authors (L.L.), make a list of what you want to accomplish over a weekend, week, or month. Keep expectations realistic and doable.
Coping Strategy #3
Focus Your Energies on What You Have Control Over and Not on What You Don’t
- Maintain good physical and emotional health. This can lessen your vulnerability to contracting and recovering from Covid-19.
- Good nutrition, b. Adequate sleep, c. Physical exercise, d. Medical attention to keep medical illness (i.e.: diabetes, obesity, pulmonary disease, etc.) under control to reduce susceptibility, e. Consider having an extra supply of your medications on hand in case there are shortages.
- Protecting you/family/friends from the virus by following guidelines from credible, trustworthy sources, like the CDC, your states health department and outstanding medical internet sites such as Kaiser Foundation (khn.org), Johns Hopkins (coronavirus.jhu.edu), Mayo Clinic(mayoclinic.org).
- Set good example for your family/friends. Don’t be misinformed or bullied by risk takers and conspiracy theorists.
Coping strategy #4
Taking Advantage of Various Ways to Stay Connected to Family/Friends/Colleagues
Being isolated can lead to loneliness, despair and depression. Humans need the comfort and feeling of connectedness with others. To compensate being confined to home, excluded from your familiar work place, it’s important to stay in contact via telephone, Zoom, iPhone, etc. Via the internet, you can participate in exercise classes at health clubs, attend concerts, and education classes… to name a few.
Coping Strategy #5
Looking at the Pandemic as a Transition
We’ve all experienced stress when confronted with developmental transitions/challenges such as the transition from adolescence to adulthood; first job; marriage and raising children; and caring for elderly parents. What were the successful (and less successful) coping strategies that worked for you?
Transitions in life are often when errors are most likely to occur. When you grocery shop and forget to take your list, do you return home without items and get annoyed with yourself? When you have an office visit with your doctor and forget to make a list of your major concerns/questions, do important questions come to mind after leaving the office?
Dr. Atul Gawande, Renowned Harvard surgeon and bestselling author, developed simple checklists for surgeons and operating room staff to check off before, during, and following surgery. These checklists dramatically reduced complications and greatly improved surgical outcomes (the basis of Dr. Gawande’s, The Worklist Manifesto). Granted, checklists aren’t for everyone. But if you find checklists useful for staying on track in other areas of your life, could developing a checklist , following Dr. Gawande’s model, for you and your family help to avoid contracting Covid-19?
Here’s a sample checklist that you could revise so it’s suited for you and your family:
| Check Doctor’s office for requirements |
Wear a mask |
Take hand sanitizer |
Social distancing |
Wear/ dispose of gloves |
Avoid |
Decide if symptoms require a visit | |
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Grocery Shopping |
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Filling Gas Tank |
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| Large Social Gatherings |
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Airplane Flights |
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Leaving Home |
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Doctors office visit |
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Coping Strategy #6
Special Considerations Regarding the Elderly, Those With Mental Health Problems, and Others with Special Problems
It’s understandable that people with mental health problems and the frail elderly may experience an increase in their symptoms because of constant stress of the prolonged pandemic. So, it is especially helpful for friends/family to stay in close contact.
For example, it’s comforting for an isolated elderly person living alone to receive calls from family members. Specifying a regular day and time gives that person something special to look forward to.
Given how stressed doctors and the healthcare system is, it’s important to keep appointments with health care professionals and closely follow the treatment plan.
Coping Strategy #7
Maintaining Patience and Hope
It’s helpful to remind ourselves that Americans have great resilience, strength, and determination. We’ve come through world wars, economic depression, and were victorious against small pox, polio, and AIDS. During, and following, these calamities came the discovery of penicillin, vaccines, the computer age and the exploration of outer space.
Covid-19 has revealed glaring disparities and failings in our healthcare, economic, education, and judicial systems. Can we hope that we’ll emerge from this pandemic with greater resolve and determination to be better prepared for future pandemics; to provide economic opportunities for more Americans; to make improvements and provide greater access to healthcare and education; and to finally make reforms in our judicial system… to name a few?
Please share your personal experiences coping with the pandemic and pose questions about today’s article. Please comment below. If you prefer contacting either of us personally, here are our email addresses; please provide yours:
Next month, we’ll discuss additional strategies for coping successfully with the ongoing pandemic. Please stay safe and healthy by following the advice of trusted government officials, scientists and health professionals.
Larry and Jeff