A survey of 1,257 healthcare workers across 24 hospitals in China taking care of COVID-19 patients showed that 50% of the healthcare workers had symptoms of depression and anxiety, 72% indicated acute distress, and 34% indicated insomnia (Lai et. al, 2020).
As Emergency providers, we already work a stressful job and COVID-19 definitely added to the stress!
Here are 5 evidence-based techniques shown to decrease the development of symptoms of depression and anxiety:
1) Mindfulness Meditation:
This is a broad term referring to meditative processes to help ground individuals in the present.
Practice mindfulness during stressful situations through box breathing: inhale for 4 seconds hold for 4 seconds, exhale for 4 seconds. This activates parasympathetic nervous system and decreases cortisol.
Popular phone apps "Headspace" and "Calm" are great resources to use.
2) Exercise:
Exercise for 150 minutes per week which can be done in 10-minute increments, best if spread over the week.
Exercise has similar effects to antidepressants by increasing sensitivity to norepinephrine, serotonin, and neurotrophic factors.
3) Limit superficial social media, deepen digital social connections:
Superficial use of social media has been associated with deleterious effects on mental health. Set a limit on social media of no more than 30 minutes a day.
Instead, video chat or call your family or friends.
Establish a buddy system and do daily check-ins with each other.
4) Diet:
A healthy diet affects all aspects of health including mental health. Studies support the Mediterranean diet which limits highly processed foods and red meat and instead favors vegetables, fruits, nuts, seeds, fish, and whole grains.
5) Therapy and Counseling:
Engage in mental health resources through peer support or through a mental health professional. Also unofficially "check in" with yourself.