Notes #64

Reader Response
Dan, for a subject idea, if you are not too tired of it, I would like your thoughts on coping with the many anxieties around COVID. Examples of mine and family/friends  - Fears of family or friends or self getting COVID, anxieties when your workplace does not have vaccine mandates, people hosting family gatherings when some have different comfort levels in attending, having a baby and parenting during the pandemic, understanding others opinions and so and so on.  Cindy
I put the following article together for you, Cindy, and all "Notes" readers, with some help from some very knowledgeable writers-Hope it helps. Dan

Stress, either physiological, biological, or psychological is an organism's response to a stressor such as an environmental condition. Stress is the body's method of reacting to a condition such as a threat, challenge or physical and psychological barrier.

Stress is a normal response to situational pressures or demands, especially if they are perceived as threatening or dangerous. Stress is the result of brain chemicals, called hormones, surging through the body. These hormones make people sweat, breathe quicker, tense their muscles and prepare to take action. When this happens, a person's built-in alarm system-their "fight-or-flight" response-becomes activated to protect them.

A certain amount of stress is a normal part of daily life. Small doses of stress help people meet deadlines, be prepared for presentations, be productive and arrive on time for important events. However, long-term stress can become harmful. When stress becomes overwhelming and prolonged, the risks for mental health problems and medical problems increase.

Long-term stress increases the risk of mental health problems such as anxiety and depression, substance use problems, sleep problems, pain and bodily complaints such as muscle tension. It also increases the risk of medical problems such as headaches, gastrointestinal problems, a weakened immune system, difficulty conceiving, high blood pressure, cardiovascular disease and stroke.

                   ----------------------------------------------------

Anxiety is a response to a vague or unknown threat. It may be caused by stress that can result from work, school, personal relationships, emotional trauma, financial concerns, stress caused by a chronic or serious medical condition, a major event or performance (COVID), a side effect of certain medications, alcohol consumption, drugs such as cocaine, or a lack of oxygen. A certain level of anxiety helps us stay alert and aware, but for those suffering from an anxiety disorder, it feels far from normal - it can be completely debilitating.

                  ----------------------------------------------------

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. It is a common but serious mood disorder. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working. To be diagnosed with depression, the symptoms must be present for at least two weeks, and it begins to interfere with daily life.
   
Depression is about an imbalance in brain chemistry. The natural "upper drugs" (Serotonin, Dopamine, Norepinephrine) are produced less by the body when the individual perceives an event as distressful. That means that as the perceived stress level goes up, the less the body produces the natural upper drugs, and the more the individual feels distressed.

Without proper medication and treatment people may choose to self-medicate with drugs and alcohol, overeat, harm themself (cutting, burning), become sexually promiscuous, or withdraw from people.

Depression is treatable (not curable) with medication, exercise and talk therapy.

                              -----------------------------------------------

Fear is an intensely unpleasant emotion in response to perceiving or recognizing a danger or threat. Fear causes physiological changes that may produce behavioral reactions such as mounting an aggressive response or fleeing the threat. Fear in human beings may occur in response to a certain stimulus occurring in the present, or in anticipation or expectation of a future threat perceived as a risk to oneself. The fear response arises from the perception of danger leading to confrontation with or escape from/avoiding the threat (also known as the fight-or-flight response), which in extreme cases of fear (horror and terror) can be a freeze response or paralysis.
                          -----------------------------------------------------

COVID
The COVID-19 pandemic may have brought many changes to how you live your life, and with it, at times, uncertainty, altered daily routines, financial pressures and social isolation. You may worry about getting sick, how long the pandemic will last, whether your job will be affected and what the future will bring. Information overload, rumours and misinformation can make your life feel out of control and make it unclear what to do.
During the COVID-19 pandemic, you may experience stress, anxiety, fear, sadness and loneliness. And mental health disorders, including anxiety and depression, can worsen.      
It's a frightening time. We're in the midst of a worldwide pandemic, with many places at least partially shut down, others struggling to reopen safely. Some of us are in areas where the corona virus infection rates are getting worse. Others are bracing for what may come next. And all of us are watching the headlines and wondering, "When is this going to end?"
For many people, the uncertainty surrounding corona virus is the hardest thing to handle. We still don't know exactly how we'll be impacted, how long this will last, or how bad things might get. And that makes it all too easy to catastrophize and spiral out into overwhelming dread and panic. But there are many things you can do-even in the face of this COVID crisis-to manage your anxiety and fears
Almost 7 out of 10 Canadians reported being negatively impacted by COVID- 19.
Almost 2 out of 5 Canadians reported some level of distress in the past month having to do with the symptoms of anxiety and/or depression (more than likely having been exacerbated by COVID).
Anxiety symptoms include: excessive and constant feelings of nervousness, worry and fear.

Depression symptoms include: lack of energy, agitation lowering of a person's mood, manifesting itself in anger, irritability, hopelessness, fear, anxiety, fatigue, numbness, confusion, worthlessness, or shame. 
So just what should we consider doing during these pandemic times?
It's very important to stay informed, particularly about what's happening in your community and province. However, we can't allow ourselves to become obsessive, so only check the news occasionally. Be sure that your source of news is reliable; there is an awful lot of misinformation and sensationalism being propagated which only feeds into our fears.
Self-care strategies are good for your mental and physical health and can help you take charge of your life.
* Get enough sleep. 
* Participate in regular physical activity.
* Eat healthily. 
* Avoid tobacco, alcohol and drugs. 
* Limit screen time. 
* Make connections.
* Relax and recharge. 
* Limit exposure to news media. 
* Stay busy. 
* Focus on positive thoughts. 
* Use your moral compass or spiritual life for support.
* Set priorities. 
* Do something for others. 
* Support a family member or friend.
* Be kind to yourself.
* Maintain a routine as best you can.
* Take time out for activities you enjoy.
* Get out in nature, if possible.
* Find ways to exercise.
* Avoid self-medicating.
* Take up a relaxation practice.

Stress is a normal psychological and physical reaction to the demands of life. Everyone reacts differently to difficult situations, and it's normal to feel stress and worry during a crisis. But multiple challenges, such as the effects of the COVID-19 pandemic, can push you beyond your ability to cope.

Despite your best efforts, you may find yourself feeling helpless, sad, angry, irritable, hopeless, anxious or afraid. You may have trouble concentrating on typical tasks, changes in appetite, body aches and pains, or difficulty sleeping or you may struggle to face routine chores.

When these signs and symptoms last for several days in a row, make you miserable and cause problems in your daily life so that you find it hard to carry out normal responsibilities, it's time to ask for help.
                   
                           Get help when you need it!
Continue your self-care strategies. You can expect your current strong feelings to fade when the pandemic is over, but stress won't disappear from your life when the health crisis of COVID-19 ends. Continue these self-care practices to take care of your mental health and increase your ability to cope with life's ongoing challenges.

Remember to stay diligent and to re-commit to these tried and true COVID safety practices:
* washing your hands frequently (for at least 20 seconds) with soap and water or a hand sanitizer that contains at least 60% 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 crowds and gatherings of 10 or more people.
* 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.
          *    follow recommendations from health authorities.

While the possibility of contracting COVID can be scary to think about and even be immobilizing, being proactive can help relieve at least some of the anxiety. Make a plan!
* Write down specific worries you have about how COVID may disrupt your life. If you start feeling overwhelmed--take a break.
* Make a list of all the possible solutions you can think of. Try not to get too hung up on "perfect" options. Include whatever comes to mind that could help you get by.
* Focus on concrete things you can problem solve or change, rather than circumstances beyond your control.
* After you've evaluated your options, draw up a plan of action. When you're done, set it aside and resist the urge to go back to it until you need it or your circumstances significantly change.
Additional Contributors to this article:
Mayo Clinic Staff
Nancy Schimelpfening
Melinda Smith
Lawrence Robinson
Government of Quebec Publication