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
It’s no surprise that people are feeling anxious right now.
Workers are worrying about how they’ll pay the rent as hours are cut back. Young parents are trying to do their jobs remotely while watching their children who are home from school. Older people are weighing the health risks of making a quick run to the grocery store.
Most people’s lives have been turned upside down by the coronavirus.
As Congress takes action to keep our economy strong and our people healthy, we can’t forget those who far too often have been left behind – people who are living with mental illness and those struggling with addiction.
It’s estimated that 1 in 5 people in our country are living with mental illness or substance use disorders. Sadly, people with mental illness and people with substance use disorders may fail to get the treatment they need in a typical year. And as we know, this year is anything but typical.
We know that people who misuse opioids are at high risk for coronavirus. According to the National Institute on Drug Abuse and other health experts, opioids impact the respiratory and pulmonary health of users and make them more susceptible to respiratory infections, including coronavirus.
People who are living with a mental illness or addiction often have other health conditions that make them more likely to suffer severe complications from the coronavirus.
Responding to the coronavirus pandemic requires a comprehensive health care strategy, including increasing access to community mental health and addiction treatment services. And the best way we can do that is to include the expansion of Certified Community Behavioral Health Clinics in the next emergency package passed by Congress.
Six years ago, we worked together to pass our Excellence in Mental Health and Addiction Treatment Act. It created quality standards of care and funding to open community clinics that are transforming mental health and addiction treatment.
After only two years of operations, communities that have CCBHCs are providing life-saving services. They work closely with law enforcement and our schools and coordinate with hospitals to dramatically reduce emergency room visits.
According to the Department of Health and Human Services, they’ve led to a 60% decrease in time spent in jails, a 41% decrease in homelessness and a 63% decrease in emergency department visits for behavioral health. That’s a big deal when every hospital bed matters right now.
CCBHCs also are well-positioned to support those struggling to cope with the stress of coronavirus, whether it’s anxiety, depression, loneliness brought on by social isolation or even trauma faced by front-line health care workers. And many CCBHCs provide telemedicine services, allowing people to access help without increasing their potential exposure to the virus.
As our nation confronts COVID-19, we must not leave those with mental illness and addiction disorders behind. And the good news is, by working together, we can make sure that doesn’t happen.
Centerstone, Mental Health Community Centers, and others respond to help prevent the spread of coronavirus in Sarasota-Manatee.
SARASOTA — Canceled group meetings and therapy consultations over the phone. This is how mental health providers are adapting services in light of the novel coronavirus.
“Now is a time where people are so stressed out, they need calm, they need support and we are trying to deliver that no matter what,” said Melissa Larkin-Skinner, Centerstone Florida’s regional chief executive officer.
Centerstone has implemented system-wide strategies that reduce the risk of COVID-19 exposure while preparing to respond effectively as threat levels escalate.
Centerstone Hospital and Addictions Center is fully operational and continuing to serve clients, Larkin-Skinner said.
The walk-in center in Bradenton remains open and has extended its hours. Centerstone’s other programs continue to remain operational, and it is increasing care via video/telephone to reduce risk of exposure.
Centerstone is screening people who come to the hospital campus and clinics and is asking questions about recent health and travel history. This screening includes taking temperatures using an infrared thermometer.
Those screenings are also conducted during client phone intake interviews. Centerstone has stopped participation in offsite meetings and instead offers video or phone options.
Centerstone has also stopped volunteer participation and is checking the temperature of its staff, including cleaning crews, before each shift.
They have also increased cleaning procedures and have posted additional information regarding hand washing and virus symptoms.
To help prevent the spread of coronavirus, visitors are no longer allowed at Sarasota Memorial Hospital, the Bayside Center for Behavioral Health and other facilities.
Coastal Behavioral Health Centers could not be reached for comment. However, they have announced a number of event cancellations.
At Mental Health Community Centers’ three locations, most of its staff is working from home, making phone calls or sending emails to clients. Volunteers are asked to stay home
Support groups and other activities have been suspended this week and most likely will be next week. The Wellness Centers still provide grab-and-go meals and some one-on-one crisis intervention.
“Most people get a lot of stability in our day-to-day activities because it provides a dependable order to their day,” said Arin Norris, executive director of the Mental Health Community Centers. “That’s the piece that we don’t feel like we can safely provide right now.”
The Academy at Glengary has canceled all of its classes and group activities.
Through myriad culinary, hospitality, technology, and other programs, the Academy helps its members build friendships and employment.
Closing its doors is especially hard on a nonprofit whose mission is building a social network for people diagnosed with mental health disorders, said William McKeever, it’s executive director.
“It was a hard decision,” said McKeever. “One of the major challenges with mental health is social isolation.”
One consolation is that members now communicate regularly on the messaging service Slack. Staff is also routinely on the phone to check in on members.
“The main thing is that we’re trying to maintain daily contact to reduce that sense of isolation that they’re going to feel during this time,” McKeever said.
“It’s not the perfect solution, but the message we want to send is that we care about each other and we are in this together to get through this,” he said.
Most services at Forty Carrots closed alongside Sarasota County Schools and will not reopen until April 15. While preschool programming, parenting, and other education classes are canceled, individual therapy will resume over the phone.
“Everyone is shell-shocked at this point,” said Michelle Kapreilian, CEO at Forty Carrots.
Program directors are working on new strategies to get information about the coronavirus out to families, she said.
Colleen Thayer, executive director of the National Alliance on Mental Illness of Sarasota County, said that family support groups last week were canceled in North Port and Venice. The family-to-family class has also been postponed until the fall.
NAMI Sarasota County has begun circulating a coronavirus guide to answer frequently asked questions regarding the intersection between COVID-19 and people with mental illness, including how to find emotional support. You can find that guide at NAMI.org.
People unsure about attending therapy sessions outside the home, especially those whom the CDC has described as being at higher risk, can ask their healthcare provider about teletherapy or mental health services online.
Anyone worried about access to prescribed medications can ask their healthcare provider about getting 90-day supplies vs. a 60- or 30-day supply. If this is not possible, physicians are encouraging you to refill your medications as soon as they are allowed.
The CDC also has a webpage with information on dealing with fear, anxiety and stress brought on by the coronavirus pandemic.
The National Institute of Mental Illnesses recommends developing a plan for telehealth sessions with your provider if you (or your provider) are quarantined. It also recommends reaching out virtually to friends and family for support.
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.
Have you ever looked at someone and noticed a series of scars on their wrists? Did you make a face or pass judgement about that person without knowing who they are or what they’re going through? Likely.
Of the many symptoms of mental health conditions, self-harm is one of the least understood and least sympathized. It’s also one of the few physically visible symptoms. Therefore, it’s often responded to in a way that’s derogatory and potentially harmful. For example:
“That’s just teenage angst.”
“Why would anyone do that to themselves?”
“You’re just trying to get attention.”
These reactions grossly undermine how serious self-harm is. Self-Harm is usually a sign that a person is struggling emotionally and isn’t sure how to cope. It’s a sign that a person needs support, understanding and professional help. Most importantly, it’s a sign that shouldn’t be ignored or judged.
It can be shocking to notice a person’s self-harm scars. Your instinct may be to stare or immediately express shock. But self-harm is a sensitive topic that should be approached in a certain way.
Whether you know the person or not, it is essential not to display shock or horror even if that’s how you feel. Don’t say anything that could shame them or make them feel judged or foolish. You don’t want to draw attention to their scars, especially in public.
If the person is a close friend or family member, don’t ignore what you’ve seen. Wait until you are with them in private, and then talk to them about what you noticed.
The most important part of talking to someone about self-harm is to frame the conversation in a supportive and empathetic way. Show concern for their well-being and be persistent if they don’t open up right away. When having a conversation about self-harm, consider the following do’s and don’ts:
Do:
Don’t:
After that first conversation, it’s important to follow-up with your loved one to show your ongoing support. If they have not sought out care, continue to ask about it and offer to help them find a mental health professional.
You can also offer to help identify their self-harm triggers. You can do this by asking questions like: “What were you doing beforehand?” “Was there anything that upset you or stressed you out that day?” If a person is more aware of their triggers, it could help prevent future self-injury. Assisting your loved one find and practice healthier coping mechanisms is also a great way to help.
Self-harm is a serious issue that should be addressed as soon as you find out it’s happening. Keep in mind that one of the best things you can instill in a person who is self-harming is that you are there for them and that you care about them. You can always be helpful to someone even if you don’t understand what they’re going through.