Spiking COVID-19 numbers, fights about masks, civil unrest, questions about the economy and your kids’ schooling…this is an unprecedented time for most of us. The unique challenges of each day have understandably led to increased stress, anger, and frustration for many of us.
Dr. Kristina Disney is the Behavioral Health Director of Armor Health (www.armorcorrectional.com), a leading healthcare provider of incarcerated patients. Many of the patients Dr. Disney counsels need help alleviating their anger and stress as they acclimate themselves to the mental strain of adjusting to a life behind bars.
Dr. Disney recommends five coping skills that can be helpful during challenging and uncertain times:
1. Be kind to yourself -Try to be mindful of how you are feeling and acting on a given day and forgive yourself for the times when you are not at your best. Stress can sometimes bring out the worst in us – however, it is completely understandable to have a “bad” day, to cry in the shower or “snap” at a loved one. No one is expecting you to be perfect! You are a human being and you will have moments when you are not at your best.
Try to practice good self-care, which includes getting enough sleep, exercising, eating a healthy diet, being patient and kind to yourself, and reminding yourself that you are doing the best you can, given the circumstances.
2. You are stronger than you think! - During difficult and stressful situations, it is important to recall times in the past when you’ve endured and overcame a challenge, obstacle or stressor. Embracing our resilience and strength is essential when we experience an influx in stress. For example, it is important to tell ourselves, “yes, this situation is pretty awful…but I’ve gone through some tough times before and have overcome obstacles that I thought were insurmountable.” I know that I can do it again!”
3. REMEMBER - the “New” Normal is really temporary - it’s a scary thought to think that we might always have to live like this! Remind yourself that this too will end, even if we might not have a clear end date. History shows that society will make the changes or find the solutions to the COVID-19 crisis.
4. Identify at least one thing you are grateful for every day - A lot of what we hear and see these days is scary and troubling. Therefore, it can be helpful to seek out the opposite – meaning try to identify something that makes you laugh, smile or feel good every day. Ideally, try to find something positive every morning when you first wake up, such as watching a funny YouTube video, playing with your children or pet, looking at a family photo album, listening to your favorite song, etc. During these times, it is also important to maintain relationships with loved ones, friends and colleagues, who can be a great source of support and positivity.
5. Focus on controlling the things that you can -It is natural to worry about the future, especially when things seem so uncertain. However, it is important not to become consumed by our thoughts of anxiety and worry. We cannot control the future, nor should we allow uncertainty to drive us to hopelessness and despair. That being said, it is human nature to think about the “what if’s” and worry about “what might happen next month, in six months from now,” etc. The key is to only allow yourself to have these kinds of worrisome thoughts once or twice a day – for a short period of time. By limiting the time you allow yourself to think about upsetting things you do not have control over, including what the future might look like, how Covid is affecting your children’s lives, how your 401K is being affected by the pandemic, etc., you can effectively reduce the likelihood of developing anxiety-related disorders.
We can also fight our anxiety about uncertainty by concentrating on what is within our control, such as deep-cleaning your living space, re-organizing your closet, starting a new creative project or exercise routine, etc.
BIO – Dr. Kristina Disney, Ph.D., CCHP-MH
Dr. Kristina Disney has more than 10 years of experience working in corrections, Forensic Psychology and delivery and management of mental health services within corrections, with a focus on jails. She is also experienced in training and mentoring mental health directors in correctional healthcare settings. She is certified in Correctional Mental Health (CCHP-MH) by the National Commission on Correctional Health Care (NCCHC). In addition, she has vast experience in the assessment of suicide, violence risk crisis de-escalation and enhancing collaboration between custody and healthcare staff. Her experience in forensic psychology, includes conducting forensic assessments and psychological evaluations and providing expert witness testimony in Court.
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