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We're not superheroes, we can't read your mind, and we really do care about you! Read on for more answers to questions you may have about therapists. How do mental health counselors and psychologists listen to people’s problems all the time and not fall apart? This is a common question, and I’ll have to answer it with an analogy. A sanitation worker may be bothered by slogging through a septic field in rubber boots when they first start out on the job, but after a while it no longer bothers them. In graduate school, we learn to handle others’ pain through a process called stress inoculation. While we’re learning about the science of psychology, counseling theories, and therapy skills, we’re also becoming more and more resilient to hearing about painful feelings and experiences. We even engage in roleplayed therapy sessions before ever seeing a real client. Of course, we might find ourselves feeling hurt or overwhelmed in certain situations. A client’s death is very painful for a counselor. Another situation is when a client’s experience triggers something painful in the counselor’s life. Let’s say a counselor just returned to work after their mother’s funeral, and the first client they see reports that their own mother just passed away. The counselor is likely to feel upset, not only because they care about the client, but because it brought up the recent sting of their own recent loss. How do we handle situations like these? We seek support from each other. Do therapists talk to each other about clients? We very rarely discuss any specific client’s private business with each other. The psychotherapy setting is sacred to us, and your privacy is paramount. The most common reason your name might come up is when there is a problem with your insurance or something else administrative-related. Here are some rare instances in which we might discuss something therapy-related about a client: -Your therapist might consult with another licensed mental health professional to improve your care. We don’t share names during these consultations. Your therapist might ask another clinician, “I have a young adult female client with social anxiety. Do you have any worksheets that might be helpful?” or “I have a depressed middle-aged male client who seems stuck in his therapy. Do you have any ideas?” -Your clinician is likely to seek professional consultation before submitting a mandatory abuse report to Child Protective Services or Adult Protective Services. Even though we are bound by law to report abuse of children, the elderly, and disabled adults, reporting is something we take seriously. We consult to ensure that we are reporting when we need to report and not reporting when it is not needed. -Your counselor may seek consultation if they believe you are at imminent risk of seriously harming yourself or someone else. We do everything we can to prevent involuntary psychiatric hospitalization. Even though hospitalization can save your life, it is stressful, disruptive, can be humiliating, and can destroy the therapeutic relationship. We want to be sure we’re doing the right thing if we’re faced with that serious decision. Are therapists ever shocked or put off by what clients tell them? In general, no. We know that people are complex, and they have very different experiences. We understand that everyone has inner thoughts and feelings that they don’t tell very many people for fear of judgment, and that is exactly why we’re here. Chances are, we’ve heard it before. My therapist said something that offended me. Should I tell them? You should tell your therapist. Any competent mental health professional will welcome your feedback, work diligently to understand your concerns, apologize, and change their approach. If you need a way to bring it up, try this: “When you said ___, I felt ___.” If it's one of our clinicians, and you don’t feel comfortable talking to your counselor about it, please contact our office and ask for the owner. Where do therapists go to get help? When we’re going through something painful in our own lives, we do what most people do: -lean on family and friends -get professional help When one of us needs professional counseling, we go outside of Etheridge Psychology to avoid a conflict of interest (or dual-role conflict). That said, we often turn to each other for peer support. The mental health professionals and staff at Etheridge Psychology are kind, approachable people. We rally together when one of us has a death in the family or is going through something else that’s hard. Not only do we support each other, but we do what we can to make sure a clinician’s caseload is taken care of during emergencies. What I love about this profession is that all of my coworkers are warm and empathic by design. We maintain healthy boundaries with each other, but we’ve got each other’s backs as well. If you are looking for a counselor or psychologist in Cary, give us a call at (919) 600-4906 or email us. We serve children, teens, and adults. We are LGBTQ+ friendly, neurodiversity affirming, and a transgender safe space. Some insurance accepted, and online counseling is available. Author: Mary Anne Etheridge, Ph.D.

Do you worry a lot or become easily nervous or overwhelmed? Feeling anxious in certain situations is normal and even healthy, but when the anxiety seems bigger than the issue at hand or is interfering in your ability to work, socialize, or enjoy your life, you may have an anxiety disorder. Counseling is a great way to explore the root of your anxiety and learn ways to reduce and cope with the symptoms, but sometimes you need immediate help. While there’s no quick cure for anxiety, here are some ways to cope in the moment: Breathe. If you’ve done much internet searching on anxiety, this tip is often listed first. As anxiety rises, our breathing becomes shallower. Stop what you’re doing and pay attention to your breathing. See if you can slow your breathing by inhaling through your nose to a count of five. Focus on filling your lungs from the very bottom all the way to the top. Then exhale slowly to a count of five. Repeat. If your attention wanders away from your breathing, that’s okay. Just gently redirect yourself back to breathing. Walk. Get up and walk around the house, up and down the hall, or hit the road. Walking is a great way to re-ground yourself and get some anxious energy out. If you’re inclined to run, then run! Exercise has repeatedly been proven to reduce anxiety in the scientific literature, so use it to your advantage. Talk. Talk to someone you trust about your feelings and worries. Often, just talking it out can help to quell anxious feelings and help you think more rationally about what’s bothering you. If you want to talk it out but don’t have anyone to call, try a 24-hour crisis hotline. Distract. When your mind is racing or flooded with worries, it’s hard to not feel anxious. Try distracting yourself from your anxious thoughts. There are innumerable ways to do this, but some ideas include petting your dog or cat, folding your laundry, listening to music or a podcast, and reading a magazine or book. Ground. A popular and effective method for grounding is the 5-4-3-2-1 technique. Take your time with this. Look around where you are right now. Name 5 things you can see around you. Then, name 4 things you can touch or feel, like the chair you’re in or a button on your shirt. Touch them as you name them. Name 3 things you can hear, like your own breathing, distant traffic sounds, or the air conditioner running. Then, see if you can identify two things that you can smell, like an air freshener in the room or the soap you used on your skin. Finally, identify something you can taste, such as the toothpaste you brushed with this morning or the spice from your lunch. If you’re struggling with anxiety, please also know that it is treatable. Counseling, medication, and self-care have helped many people. If you don’t know where to get help, you can start by talking to your regular primary care physician. Other ways to get help include searching for mental health providers in your area or calling your health insurance company to ask about providers in your insurance network.

If you are thinking about getting a psychological evaluation, you may not know what all is involved and why. You have the right to be informed, so make sure you ask your psychologist any questions you may have! Psychological tests do not diagnose people. Did you know that there are no tests that diagnose ADHD, OCD, Autism, or any other mental disorder by themselves? People often ask us to "test" them for a specific condition, but tests are only part of an assessment. Tests give the psychologist information about you compared to a norm group, and this information may help the psychologist reach a diagnosis. Tests are selected based on the psychologist’s judgment of what is appropriate for you – no more and no less. In fact, psychologists often diagnose or rule out mental disorders with no testing at all, and they will let you know if they feel that testing is not necessary for you. No mental disorder can be diagnosed in a vacuum. Your psychologist cannot evaluate you for only one disorder and ignore the rest of your mental health, and to do so would run contrary to our professional standards. We do not simply give you a "positive" or "negative" result for a specific disorder you are interested in. Part of the diagnostic criteria for nearly every mental disorder is that the disorder must not be explained by another condition, so we must assess your mental health, not a disorder. For example, if you ask for a bipolar disorder assessment, we will assess for bipolar disorder as well as other possible explanations of your symptoms, such as depression, anxiety, personality disorders, trauma disorders, and substance abuse. You may be diagnosed with a different disorder or no disorder at all. Similarly, if you ask your primary physician for a flu test because you have a sore throat, and the flu test is negative, you'd still want to know why you have a sore throat! It can be surprisingly expensive. You may end up with sticker shock if you assume that you are only paying for the time the psychologist is meeting with you. Your psychologist spends a lot of time on your evaluation when you aren’t present: scoring and interpreting tests, integrating clinical data, case formulation, diagnosis, treatment planning, report writing, and sometimes there are records to review, collateral interviews, and other behind-the-scenes tasks. We can check your health insurance benefits for you, but no health care provider can guarantee that your insurance company will pay for services. You may be disappointed in the diagnosis or lack of diagnosis. No matter how convinced you are that you have a certain disorder, diagnosis involves much more than checking off symptoms you found during an internet search. Only a licensed mental health professional can diagnose you. Your psychologist will do their best to explain their conclusions and diagnosis, but you should be sure to ask any questions you have about the results. We cannot guarantee a favorable outcome. You may have sought a psychological evaluation for some external gain, such as a certain medication, academic accommodations, disability benefits, or extra time to take the SAT. Psychologists don’t "sell" these benefits, but they will conduct an honest, evidence-based assessment that adheres to the highest professional and ethical standards. We may recommend additional evaluation. You may be disappointed to find that, after several appointments and psychological tests, the psychologist recommends even more evaluation for you. Sometimes, one of the results of a psychological evaluation will necessitate a recommendation that you undergo additional testing or that you seek a neurological, speech, or occupational therapy assessment. We respect your time and will only recommend additional assessment if we feel it is needed. It can be a lengthy process. At the very least, the psychologist must gather a comprehensive biopsychosocial history and ask you about a variety of emotional, behavioral, and cognitive symptoms. The psychologist may request your permission to interview one or more members of your family or to obtain your prior medical and/or mental health records. If testing is recommended by the psychologist, you may be given self-report tests, face-to-face testing with the psychologist, computer-based testing, or some combination of these. This process can take weeks, and the final report may not be completed for some time after your final appointment. Here is a basic rundown of what might be involved in your psychological evaluation. Your psychologist will determine whether you need all of these stages and in which order to administer them: Screening: Psychologists differ in their expertise, so our administrative staff tries their best to screen calls to determine if we have a psychologist who has the expertise to help with your specific concern. Sometimes, this cannot be determined before scheduling, but your psychologist will be honest with you during your intake appointment if they feel you would be better served by a different clinician. If this happens to you, please be patient with us as we try to find a provider who can help you and understand that our administrative staff cannot always predict ahead of time whether your needs are outside the psychologist’s areas of expertise. History Gathering: You will be asked about your history and current status in various areas: personal, family, relationship/social, trauma/abuse, education, work, medical, mental health, and substance use. You may be asked about your culture, religion, and any other topic that might be relevant to your mental health, such as sexual orientation or identity. Symptoms: You will be asked about the history of each symptom as well as the frequency, intensity, and pattern of the symptoms. You’ll be asked how the symptoms affect different aspects of your life. Collateral Information: You may be asked for permission to release your prior medical and mental health records to the psychologist. You may also be asked for academic records or even permission to interview a family member. Testing: If testing is recommended, you may be asked to complete self-report tests (multiple choice), computer-based tests, and/or face-to-face testing with the psychologist. Sometimes, the psychologist will ask that you allow people close to you to complete rating scales about you. Integration: This is typically the longest part of the evaluation, but you are not involved at this stage. The psychologist scores and interprets tests, reviews records, integrates all clinical data, renders a diagnosis, writes a clinical report, and formulates recommendations for treatment or other interventions. Feedback: The psychologist meets with you one final time to ask any additional questions that came up during the integration phase, explain the clinical findings, and discuss the diagnostic impression and recommendations. It is during this meeting that you should ask any questions you may have. Following are some additional sources of information about psychological testing and assessment: Psychological Testing and Evaluation Understanding psychological testing and assessment What Is a Psychological Evaluation?

Owner's Note: It's been a long time since our last blog post! We apologize for our silence. Many people are struggling with pandemic-related stress and changes, and others are simply coming out of the woodwork after quarantine to get mental health care and evaluations that they have put off. Elaine Rodriguez is the newest member of our clinical team, and we are incredibly fortunate to have her. Please view her bio at: https://www.etheridgepsychology.com/elaine-rodriguez We've all heard that substance abuse has been on the rise since the COVID-19 pandemic began. The pandemic is certainly associated with the increase, but different factors play into it for different people. For example, some people's substance use is associated with the pandemic through the stress of job loss, financial difficulties, disruption to their lives, and/or losing a loved one to COVID-19. For others, an increase in substance use is associated with pandemic-related depression, and still others are using more due to plain boredom. If you have found yourself wondering about your own or a loved one's drinking habits, you may feel unsure about whether the drinking behavior "qualifies" as alcohol abuse. Most of the time, you should trust your feelings, but if you want more to go on, Elaine offers some guidance. Three common warning signs indicating you or a loved one may have an issue with alcohol abuse: #1. Alcohol tolerance Over time, consuming alcohol can result in an increased tolerance to its effects. This is the body and brain’s way of adapting in an attempt to keep us safe, despite intoxication. You might notice that your loved one can have drink after drink without experiencing the typical side effects (slurred speech, impaired coordination), or that you now need six beers instead of two to achieve a “buzz.” #2. Loss of control/prioritizing drinking A hallmark of any addiction is continuing to drink or use despite it causing a negative impact on one’s life. This can range from behaviors like choosing to drink over other activities, or making multiple attempts to cut-back without success, and drinking even when facing legal consequences such as a DUI. You may notice that someone you care about is only interested in events that include alcohol, or drinks in settings that are inappropriate. #3. Withdrawal and cravings When we become dependent on alcohol, suddenly refraining from drinking can cause the body to go into withdrawal. Without the substance the body has become accustomed to, our system goes into a state of shock, resulting in physical and emotional symptoms. This includes intense desire or craving to drink. Have you ever felt anxious, or felt your hands tremble when you couldn’t (or chose not to) drink? Does someone you love seem to be hyper-focused on when they can have their next drink? Alcohol is a unique drug, in that the withdrawal symptoms can be severe or even fatal. People going through alcohol withdrawal can experience seizures, hallucinations, agitation, and disorientation. Therefore, it’s important to seek medical supervision when attempting to quit. In addition to seeking medical support, the strategies below may also prove helpful for those deciding to give up alcohol. Build a support network: Sobriety is a journey best handled through recruiting as much support as possible. This includes friends and family, but one can consider external networks as well. Most people are familiar with 12 Step groups such as Alcoholics Anonymous (AA), however, this is far from the only option available. Other group support options include online forums and chat rooms, some of which also offer in-person meetings. You can also choose to seek guidance from your general practitioner, workplace Employee Assistance Program (EAP), a professional therapist, or a religious/spiritual community. Change routines and avoid triggers: We discussed the ways in which drinking can alter the brain and body, however, alcohol use also has behavioral components. Over time, the act of drinking becomes associated with certain people, places, and activities. Cravings can be triggered by subtle cues such as the time of day, weather, or stress. When you or a loved one are new to sobriety, it is crucial to understand triggers and avoid them when possible. This can include taking a new route to avoid passing the liquor store, and making an effort to engage in activities that don’t include alcohol. Seek to understand, prevent, and cope with relapse: Relapse is considered a normal and common component of addiction. It is estimated that up to 90% of recovering alcoholics will have at least one slip during the first four years of their recovery. Recognizing your own or a loved one’s warning signs can help prevent relapse. These include increased stress/anxiety, rationalizing and complacency (e.g. thinking it is okay to have one drink, because it is a special occasion), and decreased engagement with one’s support network. Perhaps most importantly, individuals in early recovery and those who care about them should be understanding when a slip occurs, and recognize that this does not indicate failure. Continue being gentle with your loved one or yourself, and revisit what encouraged success prior to the relapse.

Did you know that May is Mental Health Month and has been since 1949? Although Mental Health Month was started by Mental Health America, many different mental health advocacy organizations help spread awareness every year. The National Alliance on Mental Illness (NAMI), for example, is spreading awareness this year with the tagline “You Are Not Alone,” which is an apt message for all of us right now as we shelter in place as much as possible to keep ourselves and our neighbors healthy. Staying connected with others is important to your mental health, but when most of your interactions are two-dimensional during this pandemic, you may still be left feeling isolated, stressed, or sad. What can you do when you’re feeling anxious, worried, lonely, or depressed? Here’s a list of activities that can help you cope. Choose one to do RIGHT NOW. Then, refer back to this list often until you’ve tried most or all of them! Eat healthy foods: Even if you’re also eating less-than-healthy foods. Just increase your fruits and vegetables and remind yourself that you’re doing something good for your health. Exercise: Whether it’s taking the stairs, walking around the block, or reorganizing the garage, any amount of exercise, in any form, is great for your mental health. Regular sleep schedule: I know it’s hard, but resist the urge to sleep in every day. Set your alarm and get up at the same time every day so that you don’t end up with insomnia, oversleeping, or nocturnal! Limit media exposure: You don’t need to watch hours of news coverage per day or read hundreds of articles to stay on top of current events, and it’s not good for your mental health to do so. Also, please check the source of your information! Name your feelings: Just giving your feelings names can help you regain control over them. Struggling to come up with names? Try this resource. Recognize that anxiety and sadness are not the enemy: We’re in a global pandemic. You may have lost your job, are struggling financially, or have people in your life who are sick with coronavirus. You’re supposed to be sad and anxious right now. Crafts: Sew masks, potholders, or a shirt for your dog. Paint a picture. Sketch a tree in your back yard. Paint rocks for your garden. Take pretty pictures. Clean out the junk drawer: Completing small tasks can give you a boost of feel-good endorphins. Try it and see for yourself! Clear out clothes you haven’t worn in over a year: Make something out of them, donate them, or list them online to sell them. Get some direct sunlight: I know it sounds hokey, but direct sunlight really can boost your mood! Get outside and enjoy the sun and nature. Need more ideas? Here are some other coping activities to try: Call someone Watch a movie Do a YouTube fitness class Read a book Learn about something on the internet Do a sudoku puzzle Do a crossword puzzle Learn how to meditate Learn mindfulness Play a game on your phone or computer Put together a jigsaw puzzle Play a board game with your family Check on your neighbor Take a warm bath Listen to music Write your thoughts down in a journal Take an online yoga class Go for a walk in the sunshine Offer to take your neighbor’s dog for a walk Try some gardening Try self-massage on your hands and feet Write down 10 things for which you are grateful. Watch animal videos in real time Take great care of your mental health during this time, spread the word about Mental Health Month, and remember that You Are Not Alone.

Your mental health is crucially important, and we're here to help. We have telehealth counseling appointments and telehealth psychological evaluation appointments available, and we are in network with many insurance plans. That said, we're not the only game in town! Here are some more mental health resources that may be able to help you during the COVID-19 pandemic. Hope4NC Helpline 855-587-3463 A North Carolina Department of Health & Human Services (NCDHHS) resource that connects NC citizens to mental health and resilience support. Hope4Healers Helpline 919-226-2002 A joint partnership between NCDHHS and the North Carolina Psychological Foundation (NCPF) that provides mental health and resilience support to health care professionals, emergency medical specialists, first responders, other staff who work in health care settings and their families throughout the state who are experiencing stress from being on the front lines of the state’s COVID-19 response. National Disaster Distress Helpline 800-985-5990 Offers crisis counseling and emotional support 24 hours a day for anyone experiencing distress or other mental health concerns during the COVID-19 outbreak. The Hopeline 919-231-4525 or 877-235-4525 Available 24 hours a day National Suicide Prevention Hotline 800-273-TALK Free and confidential support for people in distress, prevention and crisis resources and best practices for professionals. Source: North Carolina Department of Health and Human Services The National Domestic Violence Hotline 1-800-799-7233 (SAFE) Source: North Carolina Coalition Against Domestic Violence Domestic Violence Hotline in Wake County, NC 919-828-7740 or 866-291-0855 Sexual Assault Hotline 919-828-3005 or 866-291-0853 Solace Center 919-828-3067 or 866-291-0854 A community-based sexual assault forensic examination center Source: InterAct of Wake County

AS THE RAPID SPREAD OF the coronavirus continues, schools across the country have been forced to close their doors. With about 57 million kids enrolled in kindergarten through high school, according to the National Center for Education Statistics, the closures during the COVID-19 pandemic have led many educational institutions to find innovative ways to reach and teach their students. One of the primary ways that's being done is through virtual education. Visit the site below to learn more about how to help your child adjust to online learning. https://health.usnews.com/wellness/for-parents/articles/virtual-education-the-new-normal-during-the-coronavirus-pandemic

Bored. Frustrated. Scared. Tired. Angry. Irritable. Worried. Depressed. Restless. Anxious. Do any of these sound like you? The current coronavirus pandemic has touched us all, and the stress seems to be increasing right along with the number infected. You may be fearful that you or someone you love will contract COVID-19. Concerns about the virus can result in acute stress symptoms, such as intrusive thoughts, sleep problems, difficulty concentrating, anxiety, and irritability. These symptoms are even more pronounced in those with a loved one who has contracted the virus. Those who have lost someone to COVID-19 have the additional burden of grief. Most of us are under various levels of quarantine. Despite the humorous Facebook and Instagram memes about saving the world by being a couch potato, quarantine has significant psychological consequences. This is especially true when quarantine is forced and when information and the expected duration of quarantine is unclear. The sad reality is that these mental health effects can last long after the quarantine has ended. Parenting is really difficult right now! Many kids, and even teens, don’t understand why they can’t go to their friends’ houses and do many of the other fun things that they enjoy. Parents struggle to explain the current global situation to their children in a way that they understand. This may be particularly challenging for parents of children with special needs like autism. Many school districts have not yet set up a remote learning curriculum, so parents are struggling with keeping their children from losing learned material and falling behind. Divorced parents are finding it harder to navigate custody orders and co-parenting. Guilt and feelings of inadequacy are being reported by more and more parents. Relationships and marriages are being tested during this crisis. Many couples are struggling to adjust to suddenly working from home and spending much more time together. New negotiations are happening regarding household chores and other responsibilities. Disagreements abound over various topics, such as finances, children, and even how strictly to follow quarantine recommendations. In the space of a few weeks, millions of Americans have lost their jobs. Of those still employed, there seem to be two main groups: those who have had to suddenly adapt to working from home, and those who must still go to work and face varying levels of infection risk. Financial loss and an uncertain future results in anxiety and depression. While all of this sounds awfully gloomy, it’s important that we recognize the psychological impact of this virus and all the changes and circumstances related to it. All of us are affected in some way, and if you have a pre-existing psychiatric condition, the effects may be much stronger. We can only begin to address the psychological consequences of the pandemic once we acknowledge that it exists. If you're struggling, consider online counseling. Mental health providers across the nation have begun offering remote counseling by telehealth, and your health insurance likely covers it. Start with a local counselor so that you can go visit them in person when quarantine restrictions are lifted. Your mental health is as important as your physical health, and both are more important than ever.

When we think about health we often think of physical health, but did you know that it's just as important to stay mentally fit? Take a look at my article on Psychology Today for five tips to help you and your family stay mentally healthy during COVID-19. Click the link below to learn more. Keeping Our Families Mentally Fit During COVID-19 In peace and stay well, Raychelle Cassada Lohmann, Ph.D.

COVID-19 is causing widespread fear and anxiety throughout the U.S. But the impact is more pronounced for people with existing mental health disorders. This is especially true for anyone who struggles with anxiety or depression. Visit my piece on U.S. News and World Report to learn ways to cope during the COVID-19 outbreak. Please click the link below to visit the USNWR site: Coping With Anxiety and Depression During the Coronavirus Pandemic A crisis can exacerbate existing mental health issues. Here's what you can do to protect your family. In peace and stay well, Raychelle Cassada Lohmann, Ph.D.

You already know that the new coronavirus dramatically changed lives, schedules, and routines in the space of a week. Did you know that mental health care has changed as well? Counseling via telehealth has been available for a while, but most mental health practices have stuck primarily with the face-to-face model. In the past week, however, mental health professionals across the nation have quickly (and impressively!) transitioned their practices to mostly or fully telehealth until the coronavirus crisis passes. I am proud of the quick coordination among mental health practitioners, health insurance companies, government agencies, and regulatory bodies that have come together to ensure you get continuity of care during this crisis. What is telehealth? Telehealth at Etheridge Psychology refers to connecting clients and clinicians by secure video conferencing. This allows you to get needed mental health counseling while reducing your risk of being infected with coronavirus. How does it work? Overall, telehealth works the same as in-person appointments. Our secure, HIPAA-compliant telehealth platform is super easy to use. We just email you a link that you click on when it’s time for your appointment. You can use your phone, tablet, or computer. There’s nothing to download, and you don’t have to create an account. If you have any problems, just call our office. What’s it like? If seeing a mental health professional via telehealth sounds weird or uncomfortable, don’t worry. Most people tell us it's more comfortable and natural than they expected, and research has shown that teletherapy is about as effective as in-person therapy. You should find a private spot with a good internet or cellular connection for your appointment. If you feel uncomfortable seeing your own face on your screen, move back a bit from your device. It will feel more natural. You can also stick a Post-It note over your face on your screen if you find it distracting so you can focus on your counselor. Will my insurance cover this? Most health insurance companies have told us that they have relaxed their telehealth guidelines during the coronavirus outbreak and will cover your remote mental health care. You should call your insurance company to make sure it’s covered and that your clinician is in your network. Will I keep using this after coronavirus? When it’s safe for you to come into the office, we hope you’ll come meet with your counselor in person at our office in Cary!

It’s on every news channel, all the news blogs, and everyone’s Twitter, Facebook, and Instagram feeds. Notices and warnings are on the doors of schools, healthcare establishments, and government buildings. COVID-19, also known as coronavirus, doesn’t just affect your respiratory system. In fact, the virus may be affecting you right now even though you haven’t been infected. This virus may be affecting your mental health. With each passing day, the number of people infected by the virus has been rising. As each new headline passes your screen, do you find yourself shifting in your seat or wondering where you left your hand sanitizer? Have you been considering cancelling that trip you planned for your kids’ spring break? Are you increasingly worried about your aging parents? These worries and those anxious feelings represent a normal response to a very real concern. A certain amount of anxiety about the virus is completely normal, and anxiety is not always bad. There’s a “healthy” level of anxiety that can keep you on your toes, increase your motivation, and help you to keep yourself safe. Many people report that they aren’t worried about the virus at all. After all, it can be reassuring to know that you’re more likely to catch the regular old flu than this new coronavirus at this point. If you’re not worried, hats off to you, but you should still follow the recommendations of the Centers for Disease Control (CDC) and the World Health Organization (WHO). Your anxiety about the new coronavirus is not unhealthy unless it’s out of proportion to the actual threat or if your anxiety is causing impairment in your day-to-day functioning. If you are experiencing increasing anxiety about the COVID-19 outbreak, it can begin to affect your sleep, concentration, productivity, mood, relationships, and more. For people with pre-existing mental disorders, particularly anxiety disorders, news of this novel coronavirus can exacerbate existing symptoms. People with posttraumatic stress disorder (PTSD) might experience more frequent or significant intrusive thoughts, heightened startle response, or more vivid nightmares. Those with panic disorder may find their panic attacks to be more frequent or severe. Individuals with obsessive-compulsive disorder may find it more difficult to control their obsessive thoughts or compulsive behaviors. Of course, people with pre-existing health anxiety are finding that they are especially fearful as of late. Even those with conditions that aren’t in the family of anxiety disorders may be struggling more than usual. People with depression, for example, may be feeling more hopeless than usual or having more negative thoughts. How to Cope with Coronavirus Anxiety Keep it in perspective: Your risk of contracting the virus may be much lower than you think. It’s easy to overestimate your risk when inundated with news stories. Limit your exposure to news, but stay informed with reliable information: The Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) are good resources for the most accurate information available about the virus and your risk. Be sure to learn about the symptoms of the virus to avoid needlessly worrying about symptoms that are not indicative of coronavirus illness. Follow the guidance of the experts: Take the precautions recommended by the CDC, but there is no need to go above and beyond their recommendations “just to be safe.” For example, the CDC does not recommend that you wear a mask at this time unless you are actually sick with the virus. Stick to your routines as much as possible: The government and medical professionals will tell us if we need to stay home and avoid going to work, school, and other public places. Unless you have been advised by a reliable authority to stay home in isolation, go on with your life and normal routines. Social support might be a real anxiety reducer. Do healthy things: Eat healthy foods. Get some physical activity. Strive for regular, quality sleep. Drink lots of water. These activities not only help reduce anxiety, depression, and other mental health symptoms, but they may also boost your immune system! Mental health counseling can help you learn to work through and cope with anxiety of all kinds. As of this writing, there is no recommendation to avoid visiting healthcare providers in North Carolina, so consider making an appointment with a counselor to discuss your fears. Final Thought We need to stick together. If you know someone who is currently quarantined due to actual or possible exposure to coronavirus, check in on them by phone or video chat. Isolation can be quite depressing and lonely, so reach out regularly. Chat with them about what you’ve been doing “on the outside,” recommend a great Netflix series to them, or even watch something with them while on the phone or video chat. If you’re the one quarantined, don’t wait for others to reach out to you. Call family, friends, and even acquaintances. Tell them you’re quarantined and could use a friendly ear for some chit-chat. I have a feeling that most people would be happy to keep your virtual company.