Based on what’s been happening in our country over the past month, I know many of us, myself included, is in fear due to the not only unpredictable but uncontrollable circumstances.

Sure we have some bit of control, we can peacefully protest, we can wash our hands 1,000 times but we really have no serious control over what will happen. I cannot explain the mental health issues that may come along with that.

Fear and anxiety about a disease can be overwhelming and cause strong emotions in both adults and children. Fear about a county erupting can do just the same.

There’s the added stress, financial worry, health concerns, fears about our future as a nation and so many more things that can allow us to spiral and even worse, allow us to feel like the spiral is justified.

Whether you’ve been trying to decrease your stress, stop drug and alcohol consumption or just generally managing your mental health, this is not a time to give up as there is so much that can still be done.

There are a few common symptoms to look out for during this time. You may feel fear and worry about your own health and the health of your loved ones, changes in sleep or eating patterns, increased use of alcohol, tobacco, or other drugs, difficulty with attention and concentration, avoidance of activities you once enjoyed in the past or unexplained physical symptoms such as headaches or body pain.

I’ve talked about stress and coping many times; how you need to find healthy coping skills and mechanisms to do on a daily basis, we are even more able to do them now because of time off work and our semi quarantine.

The truth is everyone reacts differently in times like this but we can all find our healthy coping skills. A lot of my friends have found comfort in exercising at home, learning new recipes, reading new books, and picking up a new trade or even just taking much needed time out in the sun, in an open space.

Stay informed—but don’t obsessively check the news and very importantly, only use credible sources.

Take breaks from watching, reading, or listening to news stories, including social media. Hearing about the pandemic and government situation repeatedly can be upsetting. Take care of your body. Take deep breaths, stretch, or meditate. Try to eat healthy, well-balanced meals, exercise regularly, get plenty of sleep, and avoid alcohol and drugs. Connect with others. Talk with people you trust about your concerns and how you are feeling

Focus on the things you can control
We’re in a time of massive upheaval. There are so many things outside of our control, including how long the pandemic lasts, how other people behave, and what’s going to happen in our communities. That’s a tough thing to accept, and so many of us respond by endlessly searching the Internet for answers and thinking over all the different scenarios that might happen.

When you feel yourself getting caught up in fear of what might happen, try to shift your focus to things you can control
·Washing your hands frequently (for at least 20 seconds) with soap and water or a hand sanitizer that contains at least 60percent alcohol
·Avoiding touching your face (particularly your eyes, nose, and mouth)
·Staying home as much as possible, even if you don’t feel sick
·Avoiding all non-essential shopping and travel
·Keeping 6 feet of distance between yourself and others when out
·Getting plenty of sleep, which helps support your immune system
Maintain a routine as best as you can. Even if you’re stuck at home, try to stick to your regular sleep, school, meal, or work schedule. This can help you maintain a sense of control.
Take up a relaxation practice. When stressors throw your nervous system out of balance, relaxation techniques such as deep breathing, meditation, and yoga can bring you back into a state of equilibrium. Regular practice delivers the greatest benefits, so see if you can set aside even a little time every day.
I’ve spoken about mindfulness so many times over the past few years. First and foremost, mindfulness involves being in the present. It has been said that the present moment is all we have. The past has already occurred and the future is yet to be. We can become so lost in our fears about tomorrow that we miss the present.
Acceptance is another aspect of mindfulness. Instead of trying to ignore or get rid of our emotional pain, when we respond to our pain with acceptance, change can happen naturally. Acceptance is not the same as resignation or feeling powerless or hopeless
This is a very non-threatening beginning exercise in mindfulness. You can’t do it wrong so don’t worry about “getting it right.” The entire exercise should only take five minutes but make sure you are in a quiet place with no distractions (unplug your cell phone, TV, radio, etc.).

* Sit comfortably and close your eyes. Take a few deep breaths and begin to notice what it feels like to be in your body. Just be aware of and be with the physical sensations in your body as they come and go.

* You need not pay attention to any particular sensation but if you do notice a feeling or sensation, just feel it and let it go. Perhaps you feel a warmth in your hands or tightness in your shoulders. If it is a pleasant sensation, feel it and let it go. If it is an unpleasant one, also feel it and let it go. Just notice whatever feelings or sensations arise. Take your time.

* After about five minutes, gently open your eyes. You may or may not notice that you are more in the present or more connected to your body. The point of this beginning practice is to help you become familiar with the practice of mindfulness.

* Do the 8-4-8 breathing technique. Breath in through the nose for 8 seconds, hold for 4 seconds and then breath out through the mouth for 8 seconds. This is the most calming exercise.

Finally and most importantly, don’t let fear and mental health issues become pandemics, too.

Thank you for reading. Please continue to send topics you would like to see discussed to caitlinvieira@gmail.com