Mindfulness in the Midst of a Pandemic
As a therapist, people tend to look to me for answers. We ask the questions to gain understanding and help guide and walk with people on their journeys. In the midst of a pandemic, how does that work though?
As a therapist, people tend to look to me for answers. We ask the questions to gain understanding and help guide and walk with people on their journeys. In the midst of a pandemic, how does that work though?
Feelings of increased stress, anxiety, and depression are now a new “normal baseline” for a population finding themselves faced with fear and uncertainty.
Everyone has been talking about the Coronavirus, otherwise known as COVID-19. It’s all over the news, it’s pervading daily conversation, and it’s supposedly pretty scary for our older population, particularly those with underlying severe, chronic health conditions. This global epidemic (and some may call it a full-fledged pandemic) is impacting our global health, economy and way of life as we know it.
According to the World Health Organization (WHO), “Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases such as Middle East Respiratory Syndrome (MERS-CoV) and Severe Acute Respiratory Syndrome (SARS-CoV). A novel coronavirus (nCoV) is a new strain that has not been previously identified in humans.”
Common signs mimic a common cold or flu, with respiratory symptoms such as a cough, fever, shortness of breath or trouble breathing.
As more and more confirmed cases start popping up all around us, anxiety naturally increases.
WHAT IS ANXIETY?
Anxiety is like worry on caffeine. Anxiety is our brain’s way of letting us know that something is unsafe, dangerous or potentially harmful/deadly. We are survival creatures and we don’t like things to disrupt our safe, consistent routine. COVID-19 has begun to do just that.
Anxiety is adaptive. If we sense danger (even perceived danger), our brain perks up and gets our body ready for action to fight, run or freeze. This is how we protect ourselves and those we love.
Anxiety is only good until a certain level. Because anxiety motivates us and keeps us safe, it works great for short bursts and for specific situations. What happens when we are overly anxious for too long of a time? It’s different for everyone, but if we are too anxious, it no longer helps us, and it can begin to interfere with our daily life. We may be recluses, avoid, become depressed or even develop panic attacks.
When we enter an unknown situation like a global viral epidemic, fears run wild. We have little past experience on what to expect, how things may change (humans hate change!) and the future impact on our health – physically, emotionally, financially and economically.
We must have anxiety during this time, as it helps us become prepared to take on a threat to our existence. Yet, we still don’t know what will become in our country or in our state. For our own mental health and the mental health of our children watching how we react and respond…we must find ways to use both our emotion mind and our logic mind to stay in the WISE mind (to learn more about “wise mind”, look up Dialectical Behavior Therapy- DBT).
REDUCE YOUR PREOCCUPATION WITH CORONAVIRUS NEWS
Coronavirus is undeniably a major topic of discussion in the news, but constantly listening to updates and reading stories may lead to increased anxiety. It’s also important to know which news sources are providing accurate information so you’re not distressed over news that isn’t even factual. Limit your news consumption so you can stay informed without becoming preoccupied. The WHO is a great resources as is the CDC.
Turn off the t.v. when enjoying a family meal. Turn off alerts from news outlets on your phone. Set aside one or two times a day (if needed) to look at credible news sources so that you can function throughout the rest of your day at school, work or at home.
KNOW YOUR OWN RISK OF CATCHING CORONAVIRUS
According to the CDC, the immediate risk of exposure to the Coronavirus is low for most people. Additionally, it has been reported that most cases are mild. Those who are at a greater risk for experiencing a severe Coronavirus illness are older people and those with preexisting health conditions such as heart disease, lung disease, and diabetes. If you fall into one or more of those categories, take extra precaution in your Coronavirus prevention.
Remember, just because you may fall into the high-risk category does NOT mean you will catch it. And if you do, it does NOT mean that you will die. It’s important to keep a rational mind about the statistics.
USE CORRECT PREVENTATIVE METHODS
While you can’t control the spread of Coronavirus, you can control how you respond to this situation. The CDC recommends these everyday actions to prevent the spread of illness:
This is a big life lesson of learn to control what we can, and accept what we cannot. Germs spread. It’s actually incredible if you think about it, how much our bodies can take on a daily basis with the germs we come into contact with every day. Our bodies are resilient and self-repair constantly. We know what we need to do to do our best in controlling the spread of all germs.
CREATE A PLAN OF ACTION
Talk with those in your household about what to do if Coronavirus spreads to your community. Assess the needs of each person, especially those who are at an increased risk of developing severe complications. Learn about the resources that are available to you in case you need health care services, information, or any additional support. Stay in contact with your work, your child’s school, and local agencies about any upcoming closings or modifications in gatherings.
If it helps, stock up on some necessary supplies like toilet paper, medications, canned and boxed foods, frozen foods, and other supplies that you may need if in your home for 2-4 weeks. Prior Planning Prevents Poor Performance. This is true in times of uncertainty and can really slow the rise of anxiety.
RECOGNIZE THAT IT’S NORMAL TO BE WORRIED ABOUT THE CORONAVIRUS
Since we do not yet know everything about the Coronavirus, it’s definitely ok to be worried. Having some anxiety might even encourage you to take preventative measures (like washing your hands more than usual) which, in turn, will reduce your risk of getting sick. However, stressing over the fact that you’re anxious about the Coronavirus will only make the cycle worse.
Stress increases cortisol and other hormones that make us eat worse and sleep less. This can lead to being physically and emotionally run down, with or without the Cornoavirus.
These are always good tips in times of stress:
TALK TO A MENTAL HEALTH PROVIDER…VIRTUALLY!
If your anxiety about Coronavirus is surpassing what you can handle, a little therapy won’t hurt. Anxiety often arises during times of uncertainty, but that’s when it’s most important to keep mentally healthy. Therapy can help you manage anxiety about many different things.
In today’s world, tele-mental health (otherwise known as online therapy or eTherapy) allows people to access mental health therapy from the germ-free comfort of their own home or surroundings!
Having excessive anxiety about the Coronavirus will lead to more harm than good. Use preventative methods, make a plan, and know that you’re going to be okay. Always remember that help is available if you need it, for both your physical and mental needs.
On Friday afternoon, Governor Walz signed executive orders 20-10, 20-11, and 20-12. These executive actions were absolutely necessary to ensure that mental health programs have the flexibility needed to continue providing services but in alternative ways during the COVID-19 pandemic. A recent article in the Star Tribune, as well as an opinion piece make the need for this action clear.
The most important executive order for the mental health community is EO 20-12. This executive order reflects SF 4200, which is bipartisan legislation that would easily pass on a floor vote if the legislature were able to convene. However, given the uncertainty in the legislature – including a staff person being diagnosed with COVID-19 in the House – Governor Walz correctly recognized the urgency of the situation and took executive action.
EP 20-12 provides the Department of Human Services with short-term flexibility to alter background study requirements, licensing and certification standards, requirements for in-person assessments, eligibility renewal standards for public programs, work or community engagement requirements, service delivery standards including treatment setting and staffing ratios, payment procedures, and more. The most important change for the mental health community relates to telehealth, where the executive order allows for flexibility regarding telehealth and other electronic strategies for communicating with providers or patients. Private plans in Minnesota have already agreed to reimburse telehealth from a person’s home and by phone.
This means that a community-based mental health provider will be able to bill for services provided via telehealth, even if this is a phone call and not the more intensive telehealth systems that would usually have to be used. This will increase much-needed mental health access while ensuring that healthcare providers and people with mental illnesses can follow best practices to avoid contracting COVID-19. Many people with mental illnesses don’t have computers or smartphones and people in rural Minnesota don’t have Internet. This step, allowing services by phone, was a top priority for NAMI Minnesota.
More detailed information on how DHS will be implementing the orders will be placed on the DHS website in the coming days.
EO 20-11 was also issued on Friday and allows the Department of Human Services to seek federal authority to waive or change federal requirements for all programs and services, including the Minnesota Family Investment Program (MFIP), Medical Assistance, MinnesotaCare, and other programs to maximize federal funding, maintain enrollee coverage and provider participation, and to ensure public health and safety.
The other order issued on Friday was EO 20-10, which prohibits price gouging for essential goods and services including food, gasoline, medical supplies, health care goods like hand sanitizer, and other essentials.
It’s important to know that your emails made a difference! Special thanks to senate leaders – Abeler, Hayden, and Marty and house leaders – Schultz, Liebling, Kiel, Albright, and Schomacker. We now have bipartisan support for this action in both the House and Senate.
More needs to be done at Federal Level on COVID-19 Response
As the Senate prepares the third in a series of COVID-19-related relief bills, please urge Senator Klobuchar and Senator Smith to ensure people affected by mental illness can maintain their treatment, get health and mental health coverage, access needed support, and lift up the nonprofits they depend on, like NAMI.
We need you to ask your U.S. Senators to do 4 things:
1. Remove barriers to mental health treatment. People need ways to manage existing mental health conditions and maintain mental wellness while reducing their exposure to the coronavirus. To do this, Congress should:
2. Promote coverage for health and mental health care. People with mental health conditions are often uninsured or face barriers to getting needed treatment and support. These challenges are even greater during a crisis. To address this, Congress should:
3. Ensure safe housing for people with severe mental illness. Many people with severe mental illness experience homelessness or housing insecurity and are uniquely vulnerable to being exposed to the virus and outbreaks in shelters or encampments. With the loss of steady income, many more individuals are also at risk of losing housing. Congress must act by:
4. Support nonprofits’ capacity to serve. The economic impact of this crisis will also touch charitable organizations like NAMI organizations and our partners. Nonprofits need support to meet greater demand and fill important gaps during this time. To assist, Congress should:
Senator Klobuchar and Senator Smith need to hear from you TODAY. Please contact them now to ensure people with mental illness are helped in their response to COVID-19.
News from the State Level
COVID-19 Update
NAMI Minnesota is working very hard to ensure that our members and supporters have access to the most up-to-date information about COVID-19 and the resources that are available. All this information is available at NAMI Minnesota’s website. Please also note that our support groups have been moved online and many classes are being scheduled online as well.
Special Open Enrollment Period for MNsure
In response to the COVID-19 pandemic, MNsure has opened a special enrollment period to obtain health insurance on the private marketplace. Starting on March 23rd, any Minnesotan can apply for health insurance on MNsure for coverage starting on April 1, with a deadline of April 21st to get coverage under this special enrollment period. Here is the broad eligibility criteria:
To learn more about this opportunity, all you have to do is go to MNsure’s website.
Governor Walz Signs Executive Order on Elective Surgeries
Governor Walz signed another executive order in response to the COVID-19 pandemic, requiring health-care providers to postpone elective surgeries, including elective dental procedures. This will reduce the strain on Minnesota’s health care system will experience and is in alignment with recommendations from the Centers for Disease Control and Prevention (CDC) and the Centers for Medicare and Medicaid Services (CMS). The executive order defines a non-essential or elective surgery as a procedure that can be delayed without undue risk of the current or future health of the patient. Potential criteria to consider when determining if a procedure is elective can include:
You can read the full executive order here.
News from Federal Level
Federal Action on COVID-19 Outbreak
This week, Congress and President Trump were able to reach a compromise and pass H.R. 6201. While we can expect the passage of additional legislation in the near-term, this marks the first spending bill made in response to the COVID-19 pandemic. This legislation includes a number of funding increases and short-term policy waivers that will help people access the supports they need during the pandemic. Here are the key changes that NAMI members should be aware of:
Food and Nutrition:
Emergency Paid leave
Unemployment Benefits
Paid Sick Leave
Health Insurance
National Council Breakdown of CMS Actions on COVID-19
CONDUCTING TELEMEDICINE VISITS
CMS has clarified and provided more flexibility for states to respond to the coronavirus. The allowances outlined below will remain effective for the duration of the COVID-19 public health emergency.
Medicaid Telehealth
Telehealth and Prescriptions of Controlled Substances: The DEA has announced that for the duration of the public health emergency, registered practitioners may issue prescriptions for controlled substances to patients for whom they have not conducted an in-person medical evaluation, providing the following conditions are met:
This temporary relief of the Ryan Haight Act has been a long-term advocacy goal of the National Council and its members. We thank all members who worked to build this case with DEA over the years to make this emergency declaration possible.
Medicare Telehealth
Telehealth Best Practices
The National Council has compiled a reference document that includes details on these changes and more, titled “Best Practices for Telehealth During COVID-19 Public Health Emergency.” This document is intended to provide mental health and substance use treatment providers with the background and resources necessary to help begin or expand the use of telehealth.
TELEHEALTH AND PRIVACY: HIPAA & 42 CFR PART 2
HIPAA: The Office for Civil Rights (OCR) at the Department of Health and Human Services (HHS) announced that it will exercise its enforcement discretion and will waive potential penalties for HIPAA violations against health care providers that serve patients through everyday communications technologies during the COVID-19 public health emergency. This applies to widely available communication apps such as FaceTime or Skype when used in good faith for any telehealth treatment or diagnostic purpose, regardless of whether the telehealth service is directly related to COVID-19.
42 CFR Part 2: SAMHSA issued guidance related to the sharing of substance use disorder health records throughout the public health emergency. SAMHSA makes clear in the guidance, information disclosed to the medical personnel who are treating such a medical emergency may be re-disclosed by such personnel for treatment purposes as needed. SAMHSA notes that Part 2 requires programs to document certain information in their records after a disclosure is made pursuant to the medical emergency exception. SAMHSA emphasizes that, under the medical emergency exception, providers make their own determinations whether a bona fide medical emergency exists for purpose of providing needed treatment to patients.
INCREASED HEALTH FUNDING
COVID19 has changed the way we do business, how we finish out the school year, and how we engage with others. Unfortunately, changes in routines can also create conflict. The anxiety and uncertainties only compound to a sense of “new normal” many of us are figuring out as we find ourselves sharing a space, while practicing social distancing.
By: Bridget Eickhoff
Anxiety, worry, and panic are felt by many of us at some point in our lives. After attending a training by David Carbonell, Ph.D. on chronic anxiety, I picked up some helpful tools that I would like to share.
A big reason behind anxiety symptoms is self-protection. People often interpreted anxiety as a signal for danger, meaning fight, flight, or freeze; but what if that was a false signal. What if this feeling is intense discomfort that will eventually pass if it is not forced to be silence. Next time you are experiencing anxiety check-in with yourself and if you indeed are in danger or is this discomfort? If it turns out to be discomfort allow yourself 5-10 minutes to worry, you may be surprised how different it feels to allow the worry to have its time rather than continue to suppress it.
Think of yourself swimming and trying to avoid a large wave coming your way. You may ask yourself “what is the best way for me to avoid this wave?” Your instincts may say to swim away from the wave and hope you can be faster, but in reality the easiest way to avoid the wave is to swim under it. The same can apply to feelings of anxiety and worry. During a panic attack your gut may tell you to hold your breath or take in more breaths at a time, when what is shown to help is taking deep belly breaths. Next time you find yourself beginning to feel anxiety or panic, try to recognize how your gut tells you to react and think about what the opposite might be.
Acknowledge and accept the feelings
Wait and Watch – recognize what the sensations in your body and your thoughts (this could be a good time to try doing the opposite of your usual)
Action – make yourself comfortable while waiting for it too pass
Repeat – go through steps a-c and try to think to yourself it will end no matter what I do
End of intense anxiety or panic attack
Our therapists at CARE Counseling are trained and competent in working with those experiencing symptoms of anxiety. Your counselor will be able to help explore with you common patterns of negative thinking, help you develop successful coping skills, and teach calming strategies.
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For more helpful information on anxiety click here
Interested in scheduling an appointment?
Call us at 612-223-8898 or schedule online here
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By: Bridget Eickhoff, MA, Alison Dolan, Psy.D., LP, and Andrea Hutchinson, Psy.D., LP
Being a therapist can be a fulfilling and rewarding career. However, it can be hard to remember that therapists are humans who also experience anxiety, stress, and burnout. We took a survey of 30 clinicians at CARE Counseling asking what makes them feel successful and balanced at work. Here are the main points our amazing clinicians found that help them find balance when working with a full caseload.
Here at CARE we are dedicated to making sure that our staff members are properly trained. Telehealth allows therapy to be provided to a much larger community of people. Ensuring that our staff members are appropriately trained is important to us. We want to make sure your time spent together with your clinician is private, secure, and safe. Zoom is our new video conferencing system that we are using to conduct our Telehealth sessions. Zoom is HIPPA compliant and super easy to use!
Click here to watch our telehealth training day for our clinicians!
Learn more about Zoom by clicking the link below: