Whether you feel comfortable talking about it or not, the coronavirus has likely impacted your mental health in some way or another…
The coronavirus has negatively impacted the mental health of Americans in a number of different ways, with social distancing and health anxiety being two of the biggest factors. People with Type 1 Diabetes are already more likely than the general population to experience stress (McCarthy, Whittemore, Gholson, & Grey, 2019), depression (McCarthy, Whittemore, Gholson, & Grey, 2019), and anxiety (de Groot, Golden & Wagner, 2016). Therefore, people with Type 1 Diabetes need to be especially mindful of their mental health during this time period. Listed below are some mental health tips:
*Lean on family and friends who listen well for support. Be wiling to be honest about what you are feeling. If you find yourself having a tough coronavirus day, pick up the phone and call a family member or friend who listens well. Ask if they’d be willing to simply listen to you for 10 minutes while you talk about your day.
*Designate a “coronavirus buddy”. Tell a friend or family member that you’d like to be there for them if they’re having a hard day and that you will answer the phone if they call. Promise to them that you will just listen for 20 minutes so they can vent, complain, or cry it out. Ask them if they would be willing to do the same for you.
*This is a great time to work on our awareness of our feelings (i.e. mindfulness). Each day brings new feelings and different moods. Being able to identify what you’re feeling/what mood you are in can help you better understand what you need for your mental health that day, as well as identify patterns in your feelings, and what might have influenced your mood.
*Adjust your personal expectations for yourself. Be willing to be flexible in your expectations for yourself each day. We are all experiencing a collective trauma. During this difficult time period, not every day is going to bring you the same energy, motivation, or positive attitude. Be kind to yourself, these are not normal circumstances.
*Your physical health and mental health interact with and influence each other. One of the biggest themes of Type 1 mental health research is that diabetes management and mental health influence each other. As mental health issues increase, diabetes control tends to decline. Keeping an eye on your diabetes control during this time is not only important for your physical health but your mental health too!
*Plan self-care breaks for yourself. Many of us have had to cancel summer vacations or other similar plans for breaks due to the coronavirus. However, continue to plan a break for a self-care activity at least one day a week. Be consistent about planning self-care and plan an activity that you personally enjoy. There are lots of ideas out there, but try to find something that works for you.
As always, if you find that your mental health issues have become overwhelming or you’d like to get support and talk to a mental health professional, please reach out to us via email dr.carroll@type1talkcounseling.