This can all contribute to psychological disruption, which can in turn affect components of our wellbeing. It’s important to identify those components and find ways to counteract this disruption. Let’s take a look at some ideas to help us manage during these difficult times, using the acronym CALMS:
C - Control and Routine
- Losing your sense of control can lead to frustration and a feeling of helplessness.
- Focus on what you can control.
- Make yourself a routine on both workdays and days off — and stick to it. Routines promote time management and can help lower anxiety and worry. Make a realistic and attainable to-do list for each day. Be sure to schedule in breaks for relaxing and enjoyable activity.
- Try to keep the same sleep and wake schedule that you have always had.
- Don’t let yourself get to the point that you are not sure what day of the week it is.
A – Activity
- Stay physically active — it will help increase resiliency.
- Exercise at your own pace. Find a routine that matches your needs, abilities, and physical condition. This can include individualized activity outside or in your home, or utilizing online options, where you can find instructor-led formats and be directed through an exercise activity/class.
- Spend time doing an activity that you love.
L – Laughter – Maintaining a Sense of Humor and Connection
- As public safety personnel, finding ways to talk to others — even a casual connection — can help you feel involved and vital.
- Outside of work, social distancing makes connections different. It is important to maintain contact with your social circle and find unique ways to connect with others right now. Utilize Skype, FaceTime, Facebook, Zoom, the phone, etc., to reach out.
- Look for ways to do fun activities with family and friends, like virtual gatherings, virtual game nights and dinners, photo scavenger hunts, etc.
- Try to stay involved in your community by supporting local businesses, donating supplies, or responding to a need.
M – Mental Wellness
- Allow yourself to recognize and acknowledge uncomfortable or unusual feelings.
- Identify your support system, and pay attention to changes in yourself and in them. Encourage one another to share thoughts and feelings. Supporting and assisting others in their time of need can benefit both the person receiving support as well as you.
- Try online mental health apps such as Calm, Moodpath, Youper, etc.
- Don’t overwhelm yourself with too much news. Minimize watching, reading, or listening to news about COVID-19 that causes you anxiety or stress. Get updates once or twice at specific times during the day. Seek information only from trusted sources and mainly so that you can take practical steps to protect yourself and loved ones (information from the WHO, CDC, and local health authority websites will help you distinguish facts from rumors). Facts can help to minimize fears.
- You are the person most likely to know how you can de-stress, and you should not hesitate to keep yourself psychologically well. This is not a sprint — it’s a marathon.
S – Sense of Identity
- Understand that your role during this pandemic may be different than before. This can cause stress, which is a completely normal response.
- There is nothing to be gained by fighting your circumstance. You must try to make the best out of an unpleasant situation.
- See yourself as a survivor — not a victim — of these circumstances. Refrain from judging yourself. Utilize all of your coping resources.
During this time, what’s most important is to take good care of yourself.
And remember — we're all in this together! As we've been saying at the League, #WeGotThis.
Up next: More COVID-19 Resources
Stay safe, and stay healthy,
Rob
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