COVID Coping

• Compassion for self and others

  Sometimes we mistakenly think that the choice is between a bad situation and a better situation if we just kick ass hard/often enough. If you have tried frequent, emphatic asskicking and it hasn't worked, consider that the choice is actually between a bad situation and a bad situation made more unpleasant by a lot of ass-kicking. -> you are hereby forbidden to use any part of this material for self-recrimination. 

• Improving sleep 

  Regular bedtime and wake time

  Your bed is for sleep, not for work or fretting

  If you are awake for more than 20 minutes move to a quiet spot, read a book until you find you are nodding off

  No screens in bedroom

  No screens 45 minutes prior to bed

  Reduce caffeine, alcohol. 

• Time outdoors, preferably in nature. Plan for winter. 

• Regular exercise

• Reflective practice.What it looks like

  regular

  attendance to inner states while serving to “unstick” us from inner states

  can be; regular exercise, prayer, meditation

• Reduce drug use

  includes caffeine, pot, alcohol.

• Work hygiene

  if you have trouble getting started, begin with 20 minutes of work

  have work hours and a quitting time

  have a dedicated work space

  work outside of your home if possible

• Social media (if you must)

  take frequent breaks, you can always go back to it if you want after 1/2 hour

• Managing worry

  Compassion for worrying parts of ourselves; they are doing a very important job. They need coaching. 

  Office hours for worries. “The office is closed. Please come back at 10:45 tomorrow morning.”

  Describing; “I am feeling worried”. “I am thinking about my exams.” 

  Write worries on stickies, place them on a piece of paper divided in half; left side is “In my control.” Right side is “Out of my control.” If there is a worry that you want to put in between, subdivide the worry until you are clear about what is in your control and what is not in your control

  Worry as “dealing”. Am I mistaking worrying for doing something useful?

  Set times to revisit decisions. Don't rehash at unscheduled times. 

• Maintain connections. 

• Don't focus on happiness, focus on doing good for yourself and others. 

"The same brain"

A client of mine who is a recovering addict once told me that in 12 step programs they say that the brain that got you into the problem can't get you out. We repeat our patterns even when it becomes ridiculously clear that what we have always done isn't working. The Quebec and Canadian governments have announced spending for mental health programs related to COVID-19.

I am glad when society recognizes the importance of mental health but I am sceptical that the brain that got us into this mess will be able to get us out. If a mental health pandemic is the likely outcome of COVID, governments will no doubt be as well-prepared as they were for the first one. 

I have been getting come-ons asking me to work for some big consortium or another as a therapist. They are gearing up to fill government contracts. Private companies such as employee assistance programs will get lucrative government contracts to deliver short-term, manualized therapies, like cognitive behavioural therapy, much of it on-line. Such a program - iCBT- is already being fast-tracked here in Quebec.

Governments use a medicalized approach to mental health because that is what they have always done; they use the brain that got them into so much trouble in the first place to try to get them out. A medicalized approach means dealing with something when it is already a near-disaster and hoping you can shave a few pennies off the enormous cost. Trying to scrounge up PPE, finding ventilators, drafting health-care workers to come back to jobs when they are scared. This is the equivalent of giving somebody triple bypass surgery when they are gravely ill due to preventable coronary disease. This medicalized approach is hugely expensive, so governments and health care funders such as insurance companies cut corners wherever they can, which means bad outcomes on top of poor planning. It is the epitome of penny-wise pound foolish, and about as scary as that other Pennywise.

A public health approach, by contrast, gives people at risk of coronary disease access to gyms, healthy food, smoking cessation programs etc. It means building long-term care facilities that actually deserve to have the word “care” in their name and having a well-trained workforce that can make a good living off of their work so they don't need to work at two or three jobs etc.

We know what promotes mental health: stable, affordable housing; loving relationships with emotionally healthy people; loving, positive communities; a sense of purpose. And when things go wrong, we know what makes for good therapy: a therapist who forms a solid, caring relationship with a client, who works towards the client's goals, and who attends to the relationship. Not rushing clients through a prescribed series of exercises. Not attending to a manual rather than a person.

It is expensive and takes time and creativity to build a society that offers quality low-cost housing in livable neighbourhoods and lively, caring, inclusive communities. It can take time for a person to feel heard and cared for enough by a therapist (or a family doctor or a teacher) to talk about what is hurting. Government will cut mental-health promoting programs and pay big companies that say they can fix a hundred people with anxiety or depression as if they were manufacturing widgets. I know because that is how they have dealt with health for 20 years. That is how we have arrived at such a disastrous situation today in Quebec. If past behaviour is any guide, these companies will deliver off-the-shelf therapies in 12 sessions at the low, low cost of only $2000. That's cheap when you compare it to10 years of subsidized housing for a family with young kids. But the cost of medicalized responses to mental health care add up quickly over a lifetime. They come when the problem is already harder to treat. For the cost of four courses of short term manualized psychotherapy, two psychiatric hospitalizations, two courses of addiction treatment, a year and half of anti-depressant medication and a three-month burnout leave from work you can buy a lot of subsidized housing.

You don't fix problems of human connection by building a less connected, less humane society.