Written by Cheyenne Zhou
"Life imposes things on you that you can’t control, but you still have the choice of how you’re going to live through this." — Celine Dion
It's been a while hasn't it? When was the last time you got together with your friends in public without a mask? When was the last time you saw a feed without any mentions about a pandemic? Truth to be told, the pandemic has been with us for quite a while. In fact on January 20, 2020, the World Health Organization classified the newly emerging COVID-19 outbreak as a global health emergency (World Health Organization, 2020).
As of the day I'm writing this, April 14, 2021, the pandemic has been by our side for a year and a few months. So while it's been some time, I thought it would be nice to share some coping strategies that we've found as a whole to get through this pandemic. Everyone has their own ways of coping through certain situations, but I hope that this post will help us all get through this together.
Effects of the Pandemic
The COVID-19 pandemic has changed our world in ways we never expected it would. Accounting to social media data sets and survey studies, research has found that many people are experiencing increased anxiety, loneliness, depression, concerns for the health and safety of their families and themselves, unexpected unemployment, increased child care or homeschooling, and general worry about the future (Welch, Charles, et al., 2020).
With the virtual transition during the pandemic, social isolation has emphasized the presence and versatility of the digital world. However, the dependence on social media and the internet as a safe haven has become more apparent. Social media platforms and other communication websites and apps have become the sole way of staying connected with not only our family and peers, but also news about the outside world. In fact, online platforms, such as Discord, have flourished during the pandemic as more users look for online communities to connect with others or for help and resources.
In addition, the pandemic has also promoted a time for self-discovery. With more time to ourselves, the curse of boredom seemed to loom over us from time to time. After the first initial binging of shows we missed or things we wanted to do but couldn’t, we were left with what may have seemed like nothing to do. People started exploring different areas of interest or even taking steps towards accomplishing goals. For example, work out and yoga routines, such as those by Chloe Ting, have become more popular indoor activities.
However, I think one of the more impactful things about the pandemic is re-discovery. Similar to self-discovery of new hobbies, likes, and dislikes, I think this open time has allowed us to re-discover the things we used to do. Personally, I found myself rediscovering past hobbies I used to have, such as comic making and story writing. It was nostalgic to draw on watercolor paper again or to write something that thankfully won’t be graded. However, it’s also led me to try new things as well. For instance, I took cooking a little more seriously than just frying an egg and eating it with a bowl of rice and kimchi. While they may not be Master Chef quality, it’s given me something to explore around within the comfort of my home.
Coping Tips and Tricks
“You are braver than you believe, stronger than you seem, smarter than you think, and loved more than you'll ever know.” — A.A. Milne
As mentioned previously, everyone has their own ways to cope with certain situations. Similarly, everyone tolerates and responds to stress differently. However, having effective coping strategies for stressful situations is essential to preventing stress-related psychiatric disorders (Kar, Nilamadhab et al., 2021). So here are a few strategies we found to help you hopefully cope through the pandemic.
Accentuating the Positive and Minimizing the Negative
It can be difficult to ignore what the pandemic has done and changed in our daily lives. While the news is only trying to keep the world informed, sometimes the constant exposure to such negative news can be demotivating. However, recent research suggests that an individual can focus on the positive aspects of life despite the effects of the current circumstances (Kruglanski, Arie W., Erica Molinario, and Edward P. Lemay, 2021). In the study, they found that focusing on goal pursuits despite restrictions helped induce feelings of positive affect, optimism and freedom. It helps to keep us distracted and focus on the progress towards our goals instead of the negatives out in the world.
So what kind of goals or wishes do you want to take a step towards?
Expressive Writing
Expressive writing is when an individual shares their emotions and thoughts about significant life upheavals through a form of writing (Welch, Charles, et al., 2020). Forms of expressive writing can include, but not limited to diaries and journals, personal writings and observations, songs, poems, etc. Research has found that expressive writing can be effective on physical and mental health, leaving an individual to feel positive behavioral changes and even long-term mood improvements. Such writing allows an individual to not only express their emotions, but also construct a story where the individual can form a new perspective on their lives through their writing (Pennebaker and Chung, 2011).
Connecting with Others (Including Those Online)
Connecting with others has been more important than ever before. Though we may not be able to see each other in person, the internet has given us options to stay connected. Through social media platforms, we are able to stay updated on what our friends, family and loved ones are doing through quarantine. However, not everyone may have such people to depend on. Some have taken to online communities, such as those on Discord, to connect, find help or resources.
There’s something intriguing about building friendships through an online platform. Some argue that developing such relationships, platonic or otherwise, may seem superficial and lack the substance and benefits in-person relationships provide. However, as the pandemic has continued to persist, we as individuals rely on several factors, such as our social networks and community support, as coping mechanisms. As a post- and pre-disaster mental health measure, our social lives and means of communication are essential to increasing an individual’s coping ability (Douglas, 2009). In prolonged states of social isolation, any source of support and communication, whether it is through school systems, communities, or family, provides a boost to our well-being. Therefore, regardless of whether the interaction occurs online or in-person, the significance of an interaction is determined by whether it meets our social needs and our need to belong (Best, 2014).
However, please remember to do what you feel is comfortable. Speaking to others on the internet can be risky, which is why many are cautious about making such connections. Personally, such online communities have helped me, but I've also met my fair share of people I'd like to avoid on Discord. Therefore, if you do choose to follow such tip, please do so at your own risk and stay safe on the internet!
"In times of stress, the best thing we can do for each other is to listen with our ears and our hearts and to be assured that our questions are just as important as our answers." — Fred Rogers
Other Coping Strategies
Self-Care
Meditation
Treating yourself!
Face masks
Listening to music
Music can help adjust and lift your mood!
Music can also be soothing as some lyrics actually capture how one may feel.
Exercising
Reduces health risks, such as cardiovascular diseases and some cancers.
Can also strengthen your bones and muscles.
Regular exercise can make you feel happy.
Drawing
Similar to expressive writing, it can be a chance to express your thoughts and emotions.
The art quality doesn't matter! What ultimately matters is that it helps you relieve your stress and burdens.
Outro
The world has been locked down for quite a while now, but we live to push forward. There has been hope that the pandemic will be coming to the end with the release of the vaccine. UCI in particular has made plans to reopen in Fall 2021. While the list was short, I hope that it has provided more options and opportunities to explore coping strategies.
Take care everyone and much love!
References
Best, Paul, Roger Manktelow, and Brian Taylor. "Online communication, social media and
adolescent wellbeing: A systematic narrative review." Children and Youth Services
Review 41 (2014): 27-36.
Douglas, P. K., Douglas, D. B., Harrigan, D. C., & Douglas, K. M. (2009). Preparing for
pandemic influenza and its aftermath: mental health issues considered. International
journal of emergency mental health, 11(3), 137.
Kar, Nilamadhab et al. “Stress and coping during COVID-19 pandemic: Result of an online survey.” Psychiatry research vol. 295 (2021): 113598. doi:10.1016/j.psychres.2020.113598
Kar, Sujita Kumar, et al. "Coping with mental health challenges during COVID-19." Coronavirus disease 2019 (COVID-19). Springer, Singapore, 2020. 199-213.
Kruglanski, Arie W., Erica Molinario, and Edward P. Lemay. "Coping with COVID-19-induced threats to self." Group Processes & Intergroup Relations 24.2 (2021): 284-289.
Pennebaker James and Chung Cindy. 2011. Expressive writing: Connections to physical and mental health. Oxford University Press.
Welch, Charles, et al. "Expressive interviewing: A conversational system for coping with COVID-19." arXiv preprint arXiv:2007.03819 (2020).
World Health Organization. “Archived: Who Timeline - Covid-19.” World Health Organization,
27 Apr. 2020, www.who.int/news/item/27-04-2020-who-timeline---covid-19.
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