Mental Health and Coping Tips – Wexner Medical Center – The Ohio State University

Recognize the Signs of Stress

Employees are no doubt unsettled. Many are dealing with their personal ties and losses to COVID-19, major disruptions in child care, fears of losing their jobs and overall uncertainty about what the coming months and years may look like.

Those who may respond more strongly to the stress of a crisis include front-line and essential workers as well as those who have lost their jobs, had their work hours reduced, or had other major changes to their employment.

Stress during COVID-19 is something to take seriously. It may cause:

Changes in sleep or eating patterns
Difficulty sleeping or concentrating
Worsening of chronic health problems
Worsening of mental health conditions
Increased use of tobacco, and/or alcohol and other substances

Encourage your employees to talk about how they are feeling, and watch for symptoms of their stress:

Feeling irritation, anger, or in denial
Feeling uncertain, nervous, or anxious
Lacking motivation
Feeling tired, overwhelmed, or burned out
Feeling sad or depressed
Trouble sleeping
Trouble concentrating

When stress becomes too much, there are resources for help. Make sure your employees are aware of your employee assistance program resources, and post and share these resources from the CDC to help those who may be struggling or experiencing a crisis. In an emergency, call 911.

Ohio State resources for managing COVID-19 stress
- Coping with COVID-19: Practical coping tips from the clinical staff of the Stress, Trauma And Resilience (STAR) Program of the Department of Psychiatry and Behavioral Health and Harding Hospital.
- Reducing COVID-19 anxiety: Evidence-based strategies and tips from Ohio State’s chief wellness officer ranging from how to talk to your children about COVID-19 to staying well while working from home.
- News and advice from health care providers across Ohio State, including:
Find a health care provider or treatment
- Find a primary care provider or specialist.
  - Ohio State Behavioral Health: 614-293-9600. For all in-person visits, you can feel confident that our locations are safe. We’ve taken significant measures to minimize the risk of the spread of COVID-19 and ensure that our patients are protected.
  - Ohio State’s Neurological Institute is one of Columbus’ top programs for psychiatry and behavioral health. We have over 200 medical, surgical and research specialists dedicated to the treatment of patients with neurological and psychiatric disorders.
  - Our Psychiatry and Behavioral Health Department believes in treating the whole patient and addressing the connections between mental and physical health, giving each individual the support, care and respect they deserve.
- Telehealth: 614-366-5555. For patients who cannot or prefer not to schedule an in-person visit. Accessible from a smartphone, tablet or computer.
- Telehealth Immediate Care: 614-293-3200 or schedule online. Same-day care via video or telephone for patients 14 and older.
If you feel you or someone in your household may harm themselves or someone else
- National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255) and TTY 1-800-799-4889
- The Online Lifeline Crisis Chat is free and confidential. You’ll be connected to a skilled, trained counselor in your area.
- National Domestic Violence Hotline: 1-800-799-7233 and TTY 1-800-787-3224

Remember to take it easy on yourself. This is hard. Right now, the duration of this pandemic is unknown, and there are many factors that will ultimately determine the path of this illness. Taking time for a deep breath is important. Working smarter—not harder—is important.

Overall, Have Realistic Expectations

Right now, the duration of this pandemic is unknown. There are many factors that will ultimately determine the path of this illness. Taking time for a deep breath is important. Working smarter—not harder—is important.

Make certain you’re getting enough rest.
Eat healthy, nutritious meals.
Check in with friends and family members.
Engage with your children and parents. Even if you can’t visit in person, call them, text them or reach out to them on social media.
Take care of your spiritual well-being; understand that this is going to be a marathon, not a sprint. Consider what type of energy is needed to get through this difficult time.

Be Mindful

Pause to clear your mind when you enter your work space.
Slow your breathing. Taking several slow deep breaths will help center you.
Be aware of your body. If your stress is carried in your neck and shoulders, then stretch, roll your head to the left and to the right, and roll your shoulders, making circles with them.
Do this several times throughout the day to build your energy and stamina.

Clear Your Head with Mini Breaks

Work with your team to build in mini breaks throughout your shift. Even a 10-minute time away can be helpful.
Take a walk during the day or grab a healthy snack. Think about what’s calming for you and improves vital energy and focus. This can work both in the home and in the workplace.
If you can, plan downtime at home. Think of potential distraction activities that work well for you, whether that’s a good book, movie, podcast, games with your family or mindfulness techniques. They all help us refuel physically and emotionally.

Stay Healthy

Maximize healthy eating by packing several small-plate workday meals including fruit, nuts, cheese, yogurt and other energy snacks.
Limit alcohol and any other mind-altering substances. While these may relax you in the short term, the long-term effects won’t be as effective as eating right and practicing positive stress-reducing activities.

Keep Moving

Many experts say that moving for a minimum of 30 minutes per day is key to maintaining both physical and emotional wellness. The key is finding something that you can and will do. Some options:

Walking, biking, running and hiking.
Play a game of fetch with your pet.
Stretching and yoga—excellent forms of movement.

Stay Connected

When you get home, interact with those in your household. Check in on your children’s school work and provide them with positive and supportive feedback. Schedule a family movie night. Be creative—there are many ways to connect with your loved ones and disconnect from the pressures of the workplace.
Social distancing doesn’t mean social isolation. Reach out to family, friends and colleagues to maintain social contact via FaceTime, Zoom, Skype or Google Hangouts to reduce your isolation.
Consider joining another family or friend for a meal by social media to reduce isolation for everyone.

Think Outside the Box

We need to think differently about what we’re prioritizing and how we can best meet the increased demand for care, social distancing and other unique stressors. It’s time to think outside of the box, especially when things are chaotic and are beginning to feel out of control. It’s OK—ask for support, evaluate your needs and adjust your coping skills in a way that will help you to move forward.

We’ve created these downloadable PDF versions of our guides for employees and employers to serve as a reference you can distribute within your organization as you plan your return to work.

Download the Co-Branded Employee Guide: If you would like to customize our employee guide for your organization, we’ve created a PowerPoint template where you can add your organization’s logo and include a custom introduction letter.

Now that many states have relaxed coronavirus-related restrictions, it can feel like America’s back to normal. But COVID-19 is still a threat worth respecting.

Let’s be honest, living in 2020 hasn’t been a delight. In times like these, it’s natural to be feeling a mixture of exhaustion, rage, disgust, despair, desperation, hypervigilance, anxiety and grief. It’s not all bad news though. A mental health expert at The Ohio State University Wexner Medical Center explains how we can mitigate and minimize the effects of “crisis fatigue.”

Rescheduling the screenings postponed because of COVID-19 may not be at the top of your priority list, but your health may depend on them.