Fireworks Can Trigger PTSD. Here’s How to Be Considerate While Celebrating July 4th at Home
02 July
Health + Wellness
Daily fireworks in many U.S. cities in recent weeks have no doubt been interfering with the sleep and peace of mind of thousands of veterans and others who suffer from PTSD. Flickr / CC by 2.0
For some combat veterans, the Fourth of July is not a time to celebrate the independence of the country they love. Instead, the holiday is a terrifying ordeal. That's because the noise of fireworks – loud, sudden, and reminiscent of war – rocks their nervous system. Daily fireworks in many U.S. cities in recent weeks have no doubt been interfering with the sleep and peace of mind of thousands of veterans.
<p>This reaction is not unique to veterans with post-traumatic stress disorder, or PTSD. Also affected are millions of others, including civilians, refugees, and first responders. <a href="https://www.starclab.org/members/arash-javanbakht" target="_blank">As a psychiatrist</a> who specializes in trauma and PTSD, I urge you not to overdo an act which causes so much suffering for so many of your fellow Americans.</p>
What Is PTSD?
<p><a href="https://theconversation.com/veterans-refugees-and-victims-of-war-crimes-are-all-vulnerable-to-ptsd-130144" target="_blank">PTSD</a> can occur when someone is exposed to extreme exposure traumatic experience. Typically, the trauma involves a threat of death, serious injury, or sexual violence. Along with war veterans, it happens to refugees; to victims of gun violence, rape and other physical assaults; and to survivors of car accidents and natural disasters like earthquakes or tornadoes.</p><p>PTSD can also happen by witnessing trauma or its aftermath, often the case with <a href="https://www.psychiatry.org/patients-families/ptsd/what-is-ptsd" target="_blank">first responders</a> and <a href="https://www.psychologytoday.com/us/blog/the-many-faces-anxiety-and-trauma/202006/invisible-wounds-the-frontline-heroes" target="_blank">front-line workers</a>.</p><p>All this adds up to tens of millions of Americans. Up to 30% of combat veterans and first responders, and 8% of civilians, <a href="https://www.ptsd.va.gov/professional/treat/essentials/epidemiology.asp" target="_blank">fulfill the diagnostic criteria for PTSD</a>. And that criteria is not easily met: symptoms of PTSD include nightmares, flashbacks, intrusive trauma memories, difficulty sleeping, avoidance of reminders of trauma, negative emotions, and what we call "hyperarousal symptoms."</p>Fireworks Can Trigger Flashbacks
<p>Hyperarousal, a core component of PTSD, occurs when a person is hyper-alert to any sign of threat – constantly on edge, easily startled and continuously screening the environment.</p><p>Imagine, for instance, stepping down the stairs in the dark after hearing a noise; you're worried an intruder might be downstairs. Then a totally unpredictable loud sound explodes right outside your window.</p><p>For people with PTSD, that sound – reminiscent of gunfire, a thunderstorm or a car crash – <a href="https://theconversation.com/veterans-refugees-and-victims-of-war-crimes-are-all-vulnerable-to-ptsd-130144" target="_blank">can cause</a> a panic attack or trigger flashbacks, a sensory experience that makes it seem as if the old trauma is happening here and now. Flashbacks can be so severe that combat veterans may suddenly drop to the ground, the same way they would when an explosion took place in combat. Later, the experience can trigger nightmares, insomnia or worsening of other PTSD symptoms.</p><p>Those of us who set off fireworks need to ask ourselves: Are those few minutes of fun worth the hours, days, or weeks of torment that will begin for some of our friends and neighbors – including many who put their lives on the line to protect us?</p>Who Else Is Affected?
<p>Millions of others, though not diagnosed with PTSD, may similarly be affected by fireworks. <a href="https://adaa.org/about-adaa/press-room/facts-statistics" target="_blank">One in five Americans</a> have an anxiety disorder, many with symptoms of hyperarousal. Also impacted are those with autism or developmental disabilities; they find it difficult to cope with the noise, or just the drastic change from life routines. Then there are people who have to work, holiday or not: nurses, physicians and first responders, who have to be up at 4 a.m. for a 30-hour shift.</p><h3>How to Reduce the Negative Impact</h3><p>There are ways to reduce how fireworks affect others:</p><ul><li>For those with PTSD, the unexpected nature of fireworks is probably the worst part. So at least make it as predictable as possible. Do it in designated areas during designated times. Don't explode one, for instance, two hours after the designated time window. And avoid setting them off <a href="https://www.theguardian.com/society/2018/jul/04/fireworks-ptsd-fourth-of-july-veterans-shooting-survivors" target="_blank">on the 3rd</a>. People are less prepared then.</li><li>If you're aware that a veteran or trauma survivor lives in the neighborhood, move the noise as far as possible from their home and give them prior warning. Consider putting a sign in your front yard noting the time you'll set the fireworks.</li><li>Remember, it doesn't have to be super loud to make it fun. Consider using <a href="https://thehill.com/opinion/energy-environment/504964-its-time-for-silent-fireworks" target="_blank">silent fireworks</a>. And you don't have to be the one who lights the fireworks. Simply enjoy watching while your city or township does it safely.</li></ul><h3>Coping With the Stress</h3><p>If you can't stand fireworks, there are ways to reduce the stress:</p><ul><li>If the fireworks are a scheduled event, know the time they start and end.</li><li>Use earplugs or background sounds or music to reduce the intensity of the noise.</li><li>Be with loved ones who will support and help distract you.</li><li>Talk to your therapist, psychiatrist or primary care doctor for help in managing PTSD and anxiety symptoms. <a href="https://theconversation.com/veterans-refugees-and-victims-of-war-crimes-are-all-vulnerable-to-ptsd-130144" target="_blank">Effective treatments</a> are available. Your doctor may provide medication that helps during those difficult hours. But definitely do not get medications from others, as some may have <a href="https://theconversation.com/where-is-my-xanax-rx-why-your-doctor-may-be-concerned-about-prescribing-benzodiazepines-125346" target="_blank">serious consequences</a> if not used properly.</li></ul><p>And finally, don't be shy. You can kindly talk with your fireworks-happy neighbors in advance.</p>
<p>
<em><a href="https://theconversation.com/profiles/arash-javanbakht-416594" target="_blank">Arash Javanbakht </a>is an </em><em>Associate Professor of Psychiatry, Wayne State University.</em><br/>
</p><p>
<em>Disclosure statement: </em><em><em>Arash Javanbakht does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</em></em>
</p><p>
<em><em></em>Reposted with permission from <a href="https://theconversation.com/fireworks-can-torment-veterans-and-survivors-of-gun-violence-with-ptsd-heres-how-to-celebrate-with-respect-for-those-who-served-141731" target="_blank">The Conversation</a>.</em>
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Tips on How to Make Your House and Garden More Tranquil From an Acoustics Expert
29 June
Health + Wellness
Many of us have been spending more time at home than ever before, and chances are unless you live by yourself in the middle of nowhere, at some point unwanted noise will have infiltrated your lockdown. Oliver Rossi / Getty Images
By Greg Watts
Many of us have been spending more time at home than ever before, and chances are unless you live by yourself in the middle of nowhere, at some point unwanted noise will have infiltrated your lockdown.
<p>Whether it's cars passing nearby, a neighbor's blaring music or the constant drone of a lawnmower, the trouble with sound is that – unlike light – it can be hard to block out completely. This is because it's <a href="https://www.physicsclassroom.com/class/sound/u11l1c.cfm" target="_blank">a pressure wave</a> in air that readily diffracts around objects and easily passes through porous obstacles such as trees and shrubs.</p><p>The wind and temperature gradient in the atmosphere also <a href="https://morgridge.org/blue-sky/how-do-temperature-and-wind-affect-traffic-noise/" target="_blank">affects transmission</a> of noise. This is why we may hear the noise from a distant highway if the wind is blowing from that direction – or think the highway has moved to the bottom of the garden on a cold still morning when there is a temperature inversion – this is when there are warmer layers of air above colder ones.</p><p>Another issue with sound is that people living in a quiet area may be more seriously disturbed by the odd passing vehicle than people living in an area where traffic noise is more constant.</p>
Creating Quiet
<p>Reducing noise at the source is usually the best course of action. Ideally, many of us would like to reduce the number of noisy vehicles passing our homes and gardens but unfortunately, we can't control this. In the case of road traffic, reducing the speed limit would help – as would a smoother road surface or, better still, a surface that absorbs sound such as porous asphalt. These are all jobs for the highway authority – but they may have more pressing claims on their budgets.</p><p>There are, however, things you can do around your house and garden to make things a little more peaceful. A barrier such as a close boarded fence, earth mound or wall close to the road should help – but they will have to be long enough and high enough to have much effect.</p><p>Much depends on where the house is in relation to the road. The aim would be to position any barrier so that the road is not in view from any exposed window or part of the garden.</p><img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzQyMzYyMy9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYxMjM0NzE2NX0.cxu3dld1VzcR0C_KLLkwg4MbJpT8bKTHzSmg9Tu7Fqg/img.jpg?width=980" id="b17b5" class="rm-shortcode" data-rm-shortcode-id="f7cacd579d387bd27d326927b0496526" data-rm-shortcode-name="rebelmouse-image" />
A high wall or substantial fence can reduce traffic noise if placed close to the road. Author provided
<p>If noise can't be controlled over the whole garden then consider making a tranquil zone in part of the garden where you can relax. This might involve building a wall or fence around part of the area to block the major sources of noise while not forgetting that the house itself can act as an effective barrier.</p><p><a href="https://bradscholars.brad.ac.uk/handle/10454/11576" target="_blank">A water feature</a> may also help to mask residual noise. The more natural sounding this is the better – but make sure it's not too noisy, as this may be disturbing to you or your neighbors.</p>
Natural Features
<p>Interestingly our <a href="https://theconversation.com/how-tranquil-spaces-can-help-people-feel-calm-and-relaxed-in-cities-82358" target="_blank">perception of tranquillity</a> is shaped not only by the sounds we hear but also what we see.</p><p>A study involving brain scans has shown that we process auditory information differently <a href="https://pubmed.ncbi.nlm.nih.gov/20600971/" target="_blank">depending on the scene in view</a>. The noise of a sandy beach and highway at distance are quite similar, but research has shown that if using the same sound recording while showing a beach scene (as opposed to a highway scene) to volunteers in an MRI scanner, the resulting brain patterns differ significantly. The rated tranquillity also differs significantly.</p><p>In fact, <a href="https://www.researchgate.net/publication/273366914_Tranquillity_and_soundscapes_in_urban_green_spaces-predicted_and_actual_assessments_from_a_questionnaire_survey" target="_blank">research on tranquility has shown</a> that the rated tranquillity of a place depends on both the percentage of natural features – such as greenery, rock, sand and water – in view and the level of man-made noise.</p><p>This means there is a trade-off in the sense that if you cannot control the noise, the perceived tranquillity improves if the amount of greenery or water in view increases. This is worth bearing in mind when creating a tranquil garden space.</p>Finding Tranquillity Indoors
<p>Inside the home, some of the same principles apply. Reduce sources of noise by installing double glazing to windows and doors and add a thicker insulation layer in the loft to control aircraft noise.</p><p>If it proves difficult to control noise in the bedroom then think about changing rooms so that you sleep on the non-traffic side of the house. Another thought is to include pictures of nature as wall art – the bigger the better – as <a href="https://core.ac.uk/display/76945458?source=2" target="_blank">research has shown</a> that installing pictures of nature scenes on the walls, as well as playing relaxing sea sounds as background music, can significantly improve people's experiences of tranquillity and anxiety in a doctor's waiting room.</p><p>Many of us have enjoyed listening to the birds more often with the reduced traffic levels of lockdown. It would be nice to think the "new normal" would include some of these gains. Hopefully people will realize that many of the journeys they make by car are not strictly necessary. And it's important not to forget that nature is around us all the time – if only we just take a moment to stop and listen.</p>From Your Site Articles
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EcoWatch Daily Newsletter
A restaurant in Chelsea serves customers seated at sidewalk tables on June 22, 2020 in New York City as the city moves into Phase 2 of re-opening following coronavirus restrictions. Jamie McCarthy / Getty Images
By Cathy Cassata
Since your social calendar has been blank for the last few months, filling it back up can feel liberating — but it can also cause anxiety.
<p>"The change from having a highly social work and personal life to nothing at all can be really detrimental to a person's mental health, and may cause many people who are normally extroverted to feel like they are becoming introverted and not wanting to mix with others," Jana Abelovska, medical advisor for <a href="https://www.clickpharmacy.co.uk/" target="_blank">Click Pharmacy</a>, told Healthline.</p><p><a href="https://www.joincoa.com/about" target="_blank">Emily Anhalt</a>, PsyD, founder of <a href="http://joincoa.com/" target="_blank">Coa</a>, agrees, noting that isolation is emotionally draining and can feed into social anxiety.</p><p>"We are not gathering experiences that disprove our worries; there's no gradual exposure [to our worries]. Normally when you are being social in a regular way, you are having some of your worries disproven. You're getting used to them. You have a chance to try different things and see what helps with your worry, but now that we are all on our own, jumping back into the unknown poses its own set of anxiety," Anhalt told Healthline.</p><p>As you begin to socialize in person more, the following simple tips can help put your anxiety at ease.</p>
1. Ease Back Into It.
<p>For those who live with social anxiety, <a href="https://www.communitypsychiatry.com/providers/allie-shapiro-m-d/" target="_blank">Dr. Allie R. Shapiro</a>, psychiatrist with <a href="https://www.communitypsychiatry.com/" target="_blank">Community Psychiatry</a>, says to slowly enter into a social life<em>.</em></p><p>"This will help them to ease into situations that were previously uncomfortable. As quarantine ends, the auto-avoidance will also end, necessitating their introduction back into situations they deeply fear. That's not a leap anyone should take all at once," Shapiro told Healthline.</p><p>Start by connecting with those in your closest inner circle.</p><p>"That circle is your comfort space, and people you feel most like yourself with and can be honest with and who you trust," Anhalt said.</p><p>When you're ready, she suggests reaching out to people you enjoy being with but may feel nervous around and need warming up to. Eventually, expand your circle to include people and situations that make you anxious.</p><p>"[The idea is to] give yourself a little taste of something that makes you anxious and then wait for the anxiety to calm down. Then increase your exposure a little more and wait for the anxiety to come down," Anhalt said.</p><p>If you're not ready to see people face-to-face, Abelovska suggests setting a goal to talk with a different person each day over the phone or via video chat.</p><p>"After you have had a week of calling a friend a day, why not go further and organize a group call with a few friends to get used to group interaction. If you feel ready, why not get a date [on the calendar] for a socially distanced walk with a friend," she said.</p>2. Visualize Situations in Your Head.
<p>Shapiro recommends preparing for upcoming social events by role-playing specific worries or concerns with someone you trust, on paper or in your head.</p><p>Abelovska elaborates by explaining if you have an upcoming walk planned with a friend or are about to meet them at the park, try to mentally plan your meetup and how you'd like it to go.</p><p>"Visualize your friend when you see them and what you will say. It may be awkward at first, especially as we are not able to hug or touch friends, but you will soon adapt to the new way of greeting a loved one," she said.</p><p>Another strategy Shapiro suggests is to challenge internal negative thought patterns with a reversal thought, either before or during anxiety-provoking situations.</p><p>For example, if you're going to an outing where you'll be around new people, she says, "Instead of auto-thinking, 'These people won't like me and will make fun of me,' try: 'They've been stuck inside for months just like me. We'll trade stories. They will like me and I'll probably find one new friend,'" she said.</p>3. Allow Yourself to Be Scared.
<p>Even if it seems like everyone around you isn't worried or scared to get back into the world, Shapiro says it's acceptable to have your own reaction and anxieties about the situation.</p><p>"Remember, no one has ever been through anything like this in the modern world, so no one really knows how to do it 'right.' Even the experts don't have all the answers, so it's normal to have your own uncertainties and doubts," she said.</p><p>Socialize at your comfort level, Shapiro adds.</p><p>"You're not obligated to do anything that makes you feel uncomfortable or puts you at risk. There are a lot of different factors that will affect when you feel it's the best time to start venturing out. Think about your age, health history, quarantine situations, and even your own anxiety when taking that next step outside," Shapiro said.</p><p>Feelings of safety in the world validate some of our anxieties, notes Anhalt.</p><p>"There is so much unknown about what is ultimately safe, and some of our fears about being out in the world are actually warranted, so it's a good idea to be thoughtful about who you are engaging with socially, and understand if they are [on the same page] as you are," she said.</p><p>Share your feelings of panic and fear over social plans with those who are closest to you.</p><p>"You may feel slightly embarrassed about these feelings, especially if you are usually the life and soul of the party, but there's no shame in feeling slightly overwhelmed by the changes, especially after so much time spent alone," Abelovska said.</p><p>"I can guarantee that at least one of [your friends] will be going through the same thing and will be glad and relieved that you have spoken about it," she said.</p>4. Practice Self-Care.
<p>Prioritizing your physical health, learning breathing exercises, developing self-reflective practices like therapy and journaling, and talking to friends and family about your worries are all practical parts of anxiety management, says Anhalt.</p><p>"While we don't have a playbook, we can rely on coming back to ourselves and the present moment, and making sure we have [reliable] spaces in our lives so we can navigate the spaces that feel out of our control," she said.</p><p>Anhalt believes that people who work proactively on their mental health are better equipped to handle the unknowns.</p><p>"It's like doing emotional pushups, so when things get hard in the world, we have these core tools we can come back to that make us feel grounded," she said.</p><p>She compares going back into the world like participating in an obstacle course that you didn't get to see in advance.</p><p>"You might not be able to prepare for everything you're going to encounter, but you can get your body and mind ready to handle difficult things beforehand. This will put you in a better position to navigate anything that comes your way," Anhalt said.</p>5. Get Professional Help.
<p>If you've tried all you can to assimilate back into some form of socializing but anxiety and panic are interfering with your ability to do so, it may be time to reach out to a mental health professional.</p><p>Search the <a href="https://members.adaa.org/page/FATMain?" target="_blank">Anxiety and Depression Association of America</a> for a licensed mental health professional who specializes in anxiety and related disorders.</p>From Your Site Articles
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A new study by scientists from the Norwegian University of Science and Technology shows that those who regularly watch motivational content on Instagram are more likely to be active and enjoy sports more. Plume Creative / Getty Images
By Ann-Christin Herbe
Normally, it is easy for me to motivate myself to work out. But there are also the days when my couch seems so much more comfortable than the weight bench in the gym.
On such days, out of habit, I mostly reach for my cell phone and open Instagram to distract myself and buy a little more time. I'll go just a little later, I tell myself. Probably.
Not Good for the Self-Image
<p>After just a couple of minutes on the social media platform, I am already being confronted with just how sporty other people seem to be. A muscular man is doing push-ups; a young woman in tight sportswear is holding a plate in front of the camera — hashtags: fitforlife and cleaneating.</p><p>Can this motivate me to do some sport today after all? Or does it only rub in my own weaknesses? Instagram has a bad reputation when it comes to influencing people's image of themselves. According to a <a href="https://www.rsph.org.uk/uploads/assets/uploaded/d125b27c-0b62-41c5-a2c0155a8887cd01.pdf" target="_blank">British study</a> from 2017, no other social media platform has such a negative impact on body image, sleep behavior and mental health.</p>Instagram a Motivator After All?
<p>Despite this, it would seem that it is, in fact, worthwhile spending a few minutes with the app every so often. A new study by scientists from the <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00071/full" target="_blank">Norwegian University of Science and Technology (NTNU)</a> shows that those who regularly watch motivational content on Instagram are more likely to be active and enjoy sports more.</p><p><span></span>"Our goal was to show people what their personal motivation is to do sports," says one of the study authors from NTNU, Frode Stenseng.</p><p>To test the influence of Instagram on sports motivation, the study participants were divided into two groups. One group followed an Instagram account that posted motivational sayings or images every three days over a period of four weeks, while the other one didn't.</p>Sporting Fun Through Personal Initiative
<p>The posts on the account were based on various motivation theories. They were meant to give users the feeling that they were part of a group and yet were acting autonomously at the same time.</p><p>"The participants who followed the motivation account associated many positive emotions with their sporting activities. The others did not," says Stenseng. This is because those who feel they have decided to do a workout on their own initiative because it fulfills their desire for fitness and health have more fun doing it.</p>Targets Should Remain Realistic
<p>"Reading motivational sayings in social networks can certainly trigger an initial motivation to want to do sport," says <a href="https://www.mindvisory.com/coaches/wolfram.html" target="_blank">motivation coach Petra Wolfram</a>. Nevertheless, it takes more than just motivation to get those sports shoes on.</p><p>"Before I set myself a goal, I take stock of where I am at," says Wolfram. The next step is to consider what one actually wants to achieve. "The goal is allowed to be a bit of a dream, but it should also be realistically achievable," she says. If not, she says, people who are just starting off in sports will tend to give up quickly.</p>Set Milestones
<p>Wolfram has other tips for getting people moving: "The path to the goal is important. I like to compare it with climbing a mountain. When you're at the bottom, you may not be able to see the summit yet, so you have to set in-between goals."</p><p>And if you experience a setback, you shouldn't focus on it for too long, says Wolfram. "Don't ask 'Why did this happen to me?' as much as 'What can I do better and what do I need to get ahead?'"</p>The Business of Fitness Influencers
<p>Instagram is the perfect platform to market your own sporty lifestyle. Fitness influencers provide their followers with recipe ideas and self-designed training programs — some free of charge, some for large sums of money. Along with this comes the daily message: "You are part of the community; we'll get fit together."</p><p>As well as likes and comments, the influencers profit above all from the willingness of their community to spend money. In an American study, 82% of people surveyed said they would buy a product if an influencer recommended it to them. The more people the influencers reach, the more companies pay them for cooperating.</p><p>"Influencers have an enormous reach and impact these days," says psychologist Silje Berg. But she says there is a problem in that much of the content propagated by influencers in the fitness scene is not based on scientific knowledge.</p><p>"The study showed that content based on theory can have positive effects, which is why it is important that more people in this area make good use of their reach," says Berg. It is also important for users to approach the content on the platform with a critical eye, she says.</p>Negative Feedback Through Comments
<p>So-called transformation journeys — when a person's sporting development is accompanied from the very beginning — are also popular. "The encouragement and recognition that people experience through comments can have a motivating effect," says motivation coach Wolfram. "And people start talking with one another and giving each other support."</p><p>But not every interaction on Instagram is positive. Comment sections are never without expressions of hate, envy and negativity. Wolfram warns that reading such comments can be demotivating. "It's important to develop a thick skin against such comments to protect yourself," she says.</p><p><span></span>When she works with competitive athletes, she gets them to completely avoid social media for a few days before a top event or after a big failure as a way of protecting themselves.</p>Relevance of Health and Sports
<p>But despite the disparaging remarks to be found in comment sections and the negative influence Instagram seems to have on people's body image, the researchers from Norway found several good aspects to the social media platform.</p><p> "The study showed that social media can also have a positive influence and is useful in drawing attention to the relevance of health and sports," says Berg.</p><p>And for me, that now means it's high time to get off the couch and go do some sport!<span></span></p>From Your Site Articles
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Because of social distancing during the coronavirus pandemic, in-person sessions are less possible. Merlas / Getty Images
By Nicholas Joyce
The coronavirus has resulted in stress, anxiety and fear – symptoms that might motivate a person to see a therapist. Because of social distancing, however, in-person sessions are less possible. For many, this has raised the prospect of online therapy. For clients in need of warmth and reassurance, could this work? Studies and my experience suggests it does.
<p><a href="https://www.usf.edu/student-affairs/counseling-center/about-us/joyce-nick.aspx" target="_blank">I am a psychologist</a> and counselor at the University of South Florida. When <a href="https://www.usf.edu/student-affairs/counseling-center/" target="_blank">our center</a> named me its online assisted therapies coordinator, many of the staff initially pushed back at the notion of providing services through the screen. These negative attitudes toward telehealth should have surprised me. After all, its antecedent, telephone crisis lines, have been <a href="https://doi.org/10.1521/suli.2007.37.3.338" target="_blank">accepted and effective</a> for decades.</p><p>But my field of therapy <a href="https://www.psychologytoday.com/us/blog/over-simulated/201003/be-warned-online-therapy-is-not-therapy-not-really" target="_blank">has often been disdainful</a> of telehealth, opposed to "warm" psychotherapy work performed via a "cold" screen. Its resistance to the concept <a href="https://www.vice.com/en_us/article/gy344w/a-psychologists-take-on-why-online-therapy-isnt-as-effective-as-the-real-thing" target="_blank">has changed little</a> over the years.</p><p><a href="https://doi.org/10.1176/appi.ps.201100206" target="_blank">Research suggests</a>, however, that online therapy works just as well as traditional face-to-face therapy. Studies, looking at outcomes for clients and the quality of their relationships with therapists, found them equal across telehealth and in-person conditions. Since this <a href="https://doi.org/10.1080/15228830802094429" target="_blank">meta-analysis</a> (92 studies and 9,000 clients), <a href="http://dx.doi.org/10.1080/87568225.2014.854675" target="_blank">many other studies</a> have confirmed the value of teletherapy.</p>
Telehealth Versus Traditional Therapy
<p><a href="https://www.cigna.com/hcpemails/telehealth/telehealth-flyer.pdf" target="_blank">Private insurance companies</a> like Cigna and Aetna, have come around; they now provide coverage for what they see as a "legitimate" service. And <a href="https://www.prnewswire.com/news-releases/american-wells-2019-consumer-survey-finds-majority-of-consumers-open-to-telehealth-adoption-continues-to-grow-300906438.html" target="_blank">surveys show</a> consumers are receptive to telehealth counseling: no driving to an appointment, no searching for a parking space, no worries about childcare while they're away, no need to switch providers if they move, and no problem if the specialist happens to be far away.</p><p>Online therapy opens doors for clients who wouldn't otherwise seek help, <a href="https://www.worldcat.org/title/empirical-examination-of-the-influence-of-personality-gender-role-conflict-and-self-stigma-on-attitudes-and-intentions-to-seek-online-counseling-in-college-students/oclc/941976505" target="_blank">particularly patients</a> who feel stigmatized by therapy or intimidated by a stranger sitting across the room from them. Often, <a href="https://doi.org/10.1089/1094931041291295" target="_blank">people open up</a> more easily in telehealth sessions. Firsthand accounts have detailed <a href="https://www.romper.com/p/i-tried-online-therapy-for-a-month-this-is-what-happened-13630" target="_blank">positive experiences from consumers</a>.</p>Overcoming Prejudices About Online Counseling
<p>Now COVID-19 is forcing most traditional psychotherapists to adapt their practice to <a href="https://www.psychologytoday.com/intl/blog/expressive-trauma-integration/202003/covid-19-etherapy-in-times-isolation" target="_blank">online counseling</a>. After experiencing the medium, they are <a href="https://www.wecounsel.com/blog/why-every-therapist-in-private-practice-needs-a-telehealth-option/" target="_blank">overcoming their prejudices</a>. Many will convert some or all of their caseloads to telehealth after the pandemic ends. Most of our clients seem to be good with it: responding to a satisfaction survey, 85% of USF students strongly or somewhat agreed their telehealth experience was comparable to an in-person visit.</p><p>All this allows a continuity of care for clients that before was impossible; there is, however, a caveat. Because of the coronavirus, some of my clients at USF who live out-of-state have moved back home. That means, legally, I can no longer serve them. Even though they are still USF students, my license is valid only in Florida.</p><p>For telehealth to work effectively, our national system of licensing and regulation law needs to adapt. Although the federal government temporarily halted HIPAA regulations to promote telehealth during this time, not all states are allowing out-of-state practice. The coronavirus may not be here forever, but spring break and Christmas holidays always will. We need seamless telehealth across state lines.</p><p>That said, my own counseling center quickly transitioned to remote-only. Although most of the therapists can't wait to get back into the office, they are appreciative they can serve students in need. Certainly many clients and therapists will gladly return to face-to-face sessions, but now they know the tool of telehealth will always be available, if and when needed.</p><p>So much is changing. Now, consumers can easily access online therapy. Free e-books are available; one dealing directly with the pandemic is "<a href="https://drive.google.com/file/d/117HY4z4mY5izJpR44ejuZ8rhTyoWEGEG/view" target="_blank">FACE COVID</a>," by Russ Harris. Apps are around too – some free, some paid. Check out <a href="https://www.psyberguide.org/" target="_blank">the website psyberguide.org</a> to vet them. Asking for suggestions online will help as well.</p><p>Your insurance may allow you to talk to a licensed professional who does online therapy. Most major insurers have a list of them on their website. If you're uninsured, most communities have free or low-cost mental health clinics. Many universities have them too. Also, <a href="https://openpathcollective.org/" target="_blank">online directories</a> can point you to places that <a href="https://www.coronavirusonlinetherapy.org/" target="_blank">offer services</a> on a sliding scale, depending on your income, from pro bono to US$60 a session.</p><p>After years of dismissing telemedicine, practitioners are getting past their biases in barely a few weeks. Telehealth has allowed psychotherapy to continue unabated. More people who need help will now get it. I'm sad our profession needed COVID-19 to address telehealth, but the benefits will last for generations. </p>
<p>
<em>Nicholas Joyce is a Psychologist at University of South Florida.</em>
</p><p>
<em>Disclosure statement: Nicholas Joyce is affiliated with USF and his private practice.</em><br/>
</p><p>
<em>Reposted with permission from <a href="https://theconversation.com/online-therapy-having-its-moment-bringing-insights-on-how-to-expand-mental-health-services-going-forward-136374" target="_blank">The Conversation</a>.</em>
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Mike Ryan speaks at a WHO media briefing on COVID-19 on May 12, 2020. World Health Organization / YouTube
Many people are anxious to know when life will return to normal after the emergence of the new coronavirus, but a top World Health Organization (WHO) official warned that we may never be rid of the new disease.
<p>"This virus may become just another endemic virus in our communities, and this virus may never go away," WHO health emergencies program leader Mike Ryan said at a Wednesday news briefing reported by <a href="https://www.nytimes.com/2020/05/13/world/coronavirus-world-news-updates.html?campaign_id=51&emc=edit_MBE_p_20200514&instance_id=18461&nl=morning-briefing&regi_id=88631294&searchResultPosition=5&section=topNews&segment_id=27736&te=1&user_id=d8eb7cee9d3c5ab39515239b6ec54d19#link-5459755e" target="_blank">The New York Times</a>. "H.I.V. has not gone away but we've come to terms with the virus and we have found the therapies and we have found the prevention methods, and people don't feel as scared as they did before."</p>
<div id="f62c2" class="rm-shortcode" data-rm-shortcode-id="a5406013ed9957008d5d4b31e584d77d"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1260591340393357312" data-partner="rebelmouse"><div style="margin:1em 0">Media briefing on #COVID19 with @DrTedros https://t.co/euggX435FQ</div> — World Health Organization (WHO) (@World Health Organization (WHO))<a href="https://twitter.com/WHO/statuses/1260591340393357312">1589383370.0</a></blockquote></div>
<p>Many people have pinned their hopes on a <a href="https://www.ecowatch.com/tag/vaccines" target="_self">vaccine</a>, and there are currently more than 100 in development, according to <a href="https://www.reuters.com/article/us-health-coronavirus-who-briefing-idUSKBN22P2IJ?utm_campaign=trueAnthem%3A+Trending+Content&utm_medium=trueAnthem&utm_source=facebook&fbclid=IwAR12WKCibU4_m6p9eVtvEDqpqfSVk8QWeKZid6IEdC5Cy6aYhN4gBJoVi0s" target="_blank">Reuters</a>. But health experts have said that it can be difficult to find vaccines for coronaviruses, and Ryan described a vaccine as a "massive moonshot."</p><p>He also noted that many diseases for which vaccines exist continue to spread, such as <a href="https://www.ecowatch.com/tag/measles" target="_self">measles</a>.</p><p>"[W]e have some perfectly effective vaccines on this planet that we have not used effectively for diseases we could have eradicated," he said, according to The New York Times.</p>
<p>He also said that it could take a long time for anything approaching herd immunity to develop, since relatively few people had caught the virus.</p><p>"I think it is important we are realistic and I don't think anyone can predict when this disease will disappear," he said, according to Reuters. "I think there are no promises in this and there are no dates. This disease may settle into a long problem, or it may not be."</p><p>WHO Director General Tedros Adhanom Ghebreyesus also spoke and urged everyone to do all they could to fight the spread of the virus that causes COVID-19.</p><p>"The trajectory is in our hands, and it's everybody's business, and we should all contribute to stop this pandemic," he said.</p>
<p>At the same time, the agency warned of a mental health crisis as people around the world deal with the anxiety and loneliness caused by the disease and subsequent social distancing measures.</p><p>"The isolation, the fear, the uncertainty, the economic turmoil – they all cause or could cause psychological distress," WHO mental health department director Devora Kestel said, as <a href="https://www.theguardian.com/world/2020/may/14/global-report-who-says-covid-19-may-never-go-and-warns-of-mental-health-crisis" target="_blank">The Guardian reported</a>.</p><p>In a report to the UN, her department warned of serious mental illness among children, young people and medical workers.</p><p>"The mental health and wellbeing of whole societies have been severely impacted by this crisis and are a priority to be addressed urgently," she said.</p><p>As of Thursday morning, the new coronavirus has sickened more than 4.3 million people worldwide and killed almost 300,000, according to <a href="https://coronavirus.jhu.edu/map.html" target="_blank">data provided by Johns Hopkins</a>. The U.S. and Russia currently lead the world for infections, while the U.S. and the UK have the highest death tolls.</p>
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Managing work time is key, as remote workers tend to work longer hours compared to office workers. Sellwell / Getty Images
By Wladislaw Rivkin
As an academic who regularly worked from home in the days before coronavirus, my friends often joked about what they imagined my daily routine might be (such as enjoying a morning gin and not changing out of my pajamas). But as many people now realize, the reality is quite different. Working from home can be quite a challenge.
<p>But why? Research in occupational health psychology <a href="https://pdfs.semanticscholar.org/dba7/0944b3a497221ef5b8ad2128d182271fcb47.pdf" target="_blank">suggests one important answer</a> which is all about self-control – the ability to suppress intruding thoughts, behaviors, and emotions which are not relevant or helpful for achieving a goal. Away from work, that may be as simple as refraining from eating a chocolate bar when on a diet, or sticking to a training regime before running a marathon.</p><p>But while self-control leads to <a href="https://psycnet.apa.org/record/2004-00163-000" target="_blank">positive outcomes</a> in many aspects of life, such as career success or more stable relationships, my research has also found that frequent acts of self-control can have a <a href="https://aow.uni-wuppertal.de/fileadmin/wirtschaftspsychologie/lehrstuhl/Publikationen/Rivkin_etal_2016_WhichDailyExperiencesCanFoster_JOHP.pdf" target="_blank">negative impact on mental health and well-being</a>.</p><p>What psychologists refer to as the <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2F0033-2909.126.2.247" target="_blank">"strength model" of self-control</a> offers an explanation for this. It suggests that just like using a muscle requires physical energy, engaging in self-control consumes mental energy.</p>
<p>The more we practice it, the more likely it is to lead to mental exhaustion and associated unhealthy behaviors such as alcohol consumption, snacking, or getting into arguments.</p><p>Working from home can require considerable self-control. Whereas our "normal" work environments – offices, factories, shops – are set up to effectively engage in work, for many employees, home environments are not.</p><p>When working from home can mean adapting to new technologies, changing forms of communication, resisting distractions from family members, pets, or mundane household activities, or keeping up motivation when the sun is shining outside. Overcoming these demands and engaging in work requires self control, which in turn depletes mental energy levels.</p>
The Importance of Detachment
<p>A key element of replenishing vital mental energy, and <a href="https://www.tandfonline.com/doi/full/10.1080/1359432X.2014.924926?casa_token=22ZMc7kkRrkAAAAA:8XXFfJTFDQUqzQwg8GdKH30wznesWKCFXBTqVpJanLGCM5JrOW3tIlaSDsJtFZo4Mjs5d_qkV8yGlg" target="_blank">reducing the negative effects</a> of self control is what we call "psychological detachment" This refers to the act of mentally switching off from work during time off, and requires the <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2F1076-8998.12.3.204" target="_blank">absence of all work-related thoughts and activities</a>.</p><p>While the simple act of leaving the office after work immediately helps detachment, this clearly becomes much more difficult when working from home. So it is vitally important to actively <a href="https://iaap-journals.onlinelibrary.wiley.com/doi/pdf/10.1111/apps.12172?casa_token=z3tAUuJ4DkMAAAAA:MTrOfazAiLwh0NXNoEBZR5sgQVGIioBFCA5j3byT8o0XnuU8m4CNX8BS7HAgdcWU3U271p20w-Iu22w8" target="_blank">manage boundaries between work and non-work time</a> to allow for that kind of detachment.</p><p>To begin with, managing work time is key, as remote workers <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0019282" target="_blank">tend to work longer hours</a> compared to office workers. Physical boundaries between the professional and domestic aspects of your life are also helpful, as is committing to time where you don't communicate (or even think) about work, and immersive and enjoyable activities which require concentration.</p><p>Here are some tips on how to enhance mental health and well-being when working from home:</p><ol><li>Set up a dedicated workspace, which should be as free from distractions as possible.</li><li>Develop a schedule, which includes phases of focused work as well as breaks.</li><li>If possible, divide and share times dedicated to child and pet care.</li><li>Organize your email communication and reserve dedicated times for responding to emails.</li><li>Try to establish simple routines which don't require any self-control, such as a coffee break or starting your working day with an easy routine task.</li><li>Set up dedicated times for work and leisure – and stick to these times.</li><li>Refrain from setting impromptu goals (such as, "I will stop working once I finish this task") as deadlines for finishing work.</li><li>If possible, work in a different room than the one you spend your leisure time in. Particularly avoid working in your bedroom as it may remind you of work related issues, preventing detachment when you go to sleep. (If you don't have the option of a different room, then try to tidy away everything that may remind you of work.)</li><li>Refrain from all forms of work related communication during non-work time.</li><li>Engage in absorbing activities, which capture your full attention after work. Good examples include exercise, cooking, mindfulness meditation, or focused playing with your children or pets.</li></ol><p>Generally, self-control is crucial for adapting to changes in our environment. In light of the considerable requirements now in place for self-control during lockdown, employees need to be conscious of not using up their mental resources. They need to regularly engage in "recovery experiences" including psychological detachment to maintain and enhance their mental health and well-being.</p>
<p class="">
<a href="https://theconversation.com/profiles/wladislaw-rivkin-959229" target="_blank"><em>Wladislaw Rivkin</em></a><em> is a Lecturer in Work and Organizational Psychology at Aston University.</em>
</p><p>
<em></em><em>Disclosure statement: </em><em>Wladislaw Rivkin does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</em>
</p><p>
<em>Partners: <a href="https://theconversation.com/institutions/aston-university-1107" target="_blank">Aston University</a> provides funding as a member of The Conversation UK.</em>
</p><p><em>Reposted with permission from The Conversation.</em></p>From Your Site Articles
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A woman sits in her living room watching TV at night. rez-art / Getty Images
By Cathy Cassata
Has the pandemic got you watching reruns of your favorite TV shows, listening to your favorite songs on repeat, or reading the same book again?
<p>According to recent <a href="https://www.tandfonline.com/doi/full/10.1080/15298868.2020.1743750?scroll=top&needAccess=true" target="_blank">research</a>, your behavior makes sense — especially during this time when we're all practicing physical distancing.</p><p>Researchers at the University at Buffalo report that nontraditional social strategies, such as those referred to as "guilty pleasures," can fulfill critical social needs in a similar way that family connections, romantic relationships, or social support systems do.</p><p>"Our brains are not wired to differentiate between real relationships and the kind of connections we feel to the social worlds presented in books and TV shows. Now is the time to take advantage of that. Don't feel guilty about rewatching your favorite show or bingeing a new one. It may actually be good for you," <a href="https://arts-sciences.buffalo.edu/psychology/faculty/faculty-directory/gabriel.html" target="_blank">Shira Gabriel</a>, PhD, professor of psychology at the University at Buffalo and co-author of the paper, told Healthline.</p><p>Dr. Gabriel has studied the significance of nontraditional social strategies for more than 10 years. Her current research is the first to examine and compare traditional and nontraditional social strategies and their effectiveness.</p>
<p>She and colleagues asked more than 170 participants questions about their well-being and social connections. Their answers were evaluated based on something they call a "social fuel tank."</p><p>Participants reported as many as 17 different ways in which they fill their "social tanks." Most noted both traditional and nontraditional social strategies.</p><p>"There are many ways to [fulfill] the need for social connection. Our society puts so much pressure on people to get married and have kids and that is great — if it is what makes you happy. But there are other ways to live a connected and happy life, and we shouldn't make people feel guilty about them. You aren't failing if you choose alternative ways to connect," Gabriel said.</p><p>She added that healthy people tend to use both nontraditional and traditional social techniques, and that everyone has their own ideal blend of ways to socially connect.</p>
Good but Not as Good
<p><a href="https://www.lemoyne.edu/Academics/Our-Faculty/Psychology/Krystine-I-Batcho" target="_blank">Krystine Batcho</a>, PhD, professor of psychology at Le Moyne College in New York, said Gabriel's research is informative and relative, particularly during stay-at-home orders.</p><p>However, she said it's important to note that original research on the topic found a substantial difference between traditional and nontraditional ways of remaining connected.</p><p>"The traditional ways of being social (e.g., family, romantic partner) were used to feel connected by many more people and more often than were nontraditional ways (e.g., reading books). More importantly, traditional connections were stronger predictors of well-being," Batcho told Healthline.</p><p>She said that remaining isolated or socially distant and relying on activities such as watching TV, eating favorite foods, or gaming aren't long-term substitutes for actual interactions with other people.</p><p>But during this time of physical distancing, since many traditional ways of connecting aren't possible, nontraditional means of connecting are a good substitute.</p><p>"While we need to socially distance, watching our favorite shows, reading books, and listening to our favorite music can keep us feeling anchored in the life that's been temporarily suspended," Batcho said.</p><p>"By reminding us that our life goes on, remaining engaged in familiar activities reminds us also that so do our relationships," she said. "Just as we can still watch our favorite show or listen to our favorite music, we can count on our friends and relatives to be there for us, even at a distance for now."</p>
Feeling Nostalgic for People
<p>While spending more time away from others, Batcho said it can be helpful to reflect on your relationships. Watching shows, reading books, and listening to music can encourage this reflection.</p><p>"Familiar activities and pleasures fulfill our social needs to some extent by giving us ways of connecting and receiving virtual social support. By providing vicarious social interactions, they remind us that we are not alone," she said.</p><p>Nontraditional social strategies also help us remember how much we love and need the people we're separated from.</p><p>"Connecting from a distance heightens our desire for face-to-face social togetherness, preparing us to engage more fully in our relationships once we return to the lives we had before. With the images they present, film and music sustain us with faith in that return," Batcho said.</p><p>For instance, when we listen to a love song, we enjoy the romance vicariously. By identifying with the lovers in the song, we feel loved, and the love we have for another is refreshed and revitalized, she explained.</p><p>Films, shows, and music also initiate the social-emotional experience of nostalgia.</p><p>"Nostalgic memories are most often 'peopled.' We remember the people who have meant so much to us and to our lives. Social distancing is a powerful trigger for such nostalgic memories. Watching reruns or listening to songs we enjoyed in the past revives the positive feelings we had when we shared such good times with friends and relatives. We can relive those satisfying social interactions we had when we watched the shows originally," Batcho said.</p><p>Because nostalgia is a soft, caring emotion, it can help repair wounded relationships and strengthen healthy ones.</p><p>"The nostalgia that comes with watching reruns, etc., can fulfill our social needs to some degree by helping us rediscover our identity and worth in our social network," she said.</p><p>Whether you prefer traditional or nontraditional social strategies, Gabriel said the pandemic is the perfect time to embrace new ways to connect.</p><p>"If something makes you feel connected and happy, then do it. If you start to feel unhappy, try new things," she said.</p><p>"Weird and silly behaviors that tie you to others (like cheering out your window at 7 p.m. every night or putting rainbows on your door) are great. They can make you feel like you are a part of something bigger than yourself and that makes us happy and content," Gabriel said.</p>
<p class=""><em>Reposted with permission from <a href="https://www.healthline.com/" target="_blank">Healthline</a>. For detailed source information, please view the original article on <a href="https://www.healthline.com/health-news/tv-can-provide-social-connection" target="_blank">Healthline</a>.</em></p>From Your Site Articles
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Walter street residents and neighbors gather to watch the wedding of Aaron Meyers and Amanda Mason on Walter Street in Capitol Hill in Washington D.C. on April 25, 2020. Evelyn Hockstein / For The Washington Post / Getty Images
When the shelter-in-place orders came down in California, the first thing I thought of was my cousin's wedding—the one I was supposed to officiate. I'd been working on creating a special ceremony since the fall. But once the pandemic kicked in, everything was canceled.
<p><br/></p>
<p>Perhaps my cousin is luckier than some—after all, a wedding can be rescheduled. Even so, he had to let go of a cherished dream of when and how his wedding would take place.</p><p>He's certainly not alone. Many people have had to give up important shared rituals—graduation ceremonies, prom nights, long-awaited concerts, religious services, opening-day baseball, and even funerals. The loss, while necessary, is profound.</p><p>What can we do to cope? Can we learn something from this experience that will help us carry on? What will it mean for the future of our social fabric?</p><p>No one knows exactly how forgoing shared rituals will affect us individually or as a society. However, science does give us some clues. By understanding the purpose of shared rituals, we can try to preserve their intent and create a sense of shared emotion, connection, and transcendence.</p>
Why We Have Shared Rituals
<p>Shared rituals play an important role in our psyches, according to social psychologist Shira Gabriel. <a href="https://www.ncbi.nlm.nih.gov/pubmed/28263640" target="_blank">Her research</a> suggests that rituals—choreographed events that produce an emotionally laden experience—create a feeling of unity and sacredness that bonds us together with others.</p><p>"Rituals give us a feeling of going beyond the ordinary—of having a moment that transcends that, turning events into something special and meaningful," Gabriel says.</p><p>Why transcendent? Because when we participate in ritual, we experience a sort of emotion contagion that sociologist Émile Durkheim called "collective effervescence." That uplift and energy increase our sense of commonality (even with strangers) and make us feel we are part of a larger community. It's why we can feel so bonded to fellow Golden State Warriors fans at a game or so unified during a protest march.</p><p>Gabriel says that we often create shared rituals when we go through important life transitions, too, because they mark the passage of time as sacred. Weddings, funerals, and graduations, for example, all give us a sense of meaning, which makes forgoing them so hard.</p><p>"There's no doubt that people are going to grieve and are going to feel sad about the loss of what they had planned," she says.</p><p>Losing out on shared rituals may also be difficult for society at large, sociologist Randall Collins argues. <a href="https://www.researchgate.net/publication/227501412_Rituals_of_Solidarity_and_Security_in_the_Wake_of_Terrorist_Attack" target="_blank">His research</a> has suggested that when people stop gathering to share emotional experiences, their sense of oneness tends to dissipate, even after experiencing a community tragedy as unifying as 9/11.</p><p>He wonders whether the same might happen with the coronavirus outbreak, especially given the need for "social distancing." A big event involving the whole country—and, in fact, the whole world—will make "everybody focus on the same thing and feel the same emotions," which creates a sense of solidarity. At the same time, however, we lose face-to-face interaction with other people. Can email, phone conversations, and Zoom meetings make up for that loss? "I would say the evidence is sort of a yes, but to a weaker degree," Collins says.</p><p>Gabriel agrees that there is something special about in-person rituals. But <a href="https://www.tandfonline.com/doi/abs/10.1080/17439760.2019.1689412" target="_blank">her research</a> findings suggest that collective effervescence and social solidarity don't happen only during bigger public events; they can occur even in everyday interactions, too, such as watching TV together or attending an interesting lecture. This means we can create that uplift more easily than we might think.</p><p>"Everyday moments of collective effervescence can make us feel more connected to others, and make us feel as if our life has meaning," Gabriel says. "Our research suggests that people who experience these things a lot are likely to be happier and feel less anxious and depressed."</p>
Creating More Collective Effervescence Now
<p>It's good to know that losing shared rituals isn't dire. That doesn't mean giving them up is easy.</p><p>Therapist <a href="https://greatergood.berkeley.edu/article/item/why_should_you_go_to_therapy" target="_blank">Lori Gottlieb</a>, author of Maybe You Should Talk to Someone, worries that people might discount their losses as trivial by comparing themselves to others who may be suffering more serious losses, such as losing a job or loved one. But, she adds, not being able to fulfill life dreams or expectations can be painful, too, and may require grieving.</p><p>"People need to be able to talk about what they're experiencing, because these are real losses," she says. "We're not here to rank each other's losses in terms of which one is more valid or which one is more significant."</p><p>She points to her own losses from the coronavirus outbreak—her teen son will miss his last semester of eighth grade, and she can't hold a funeral after her father's death or sit shiva for him (a Jewish tradition that helps the bereaved honor the passing of their loved ones). Dismissing those losses or not accepting our feelings of loss is not the answer.</p><p>"As parents, partners, family members, and friends, we need to allow people to talk about the things that they're missing," she says.</p><p>That doesn't preclude reframing a loss in more positive terms or looking for potential <a href="https://ggia.berkeley.edu/practice/finding_silver_linings" target="_blank">silver linings</a> in our current experience, she adds. Being at home with less to do and more free time may give people new opportunities for intimacy, such as calling up old friends or spending time with children who are usually away at school.</p><p>"Instead of focusing on the things that you don't have, you can look at all of the new things that you do have right now," she says. "There's a lot to be gained in the midst of loss, in the form of community and connection."</p>How to Make New Rituals
<p>Sheltering in place could also inspire people to create alternative events to mark special occasions, she says, such as a Zoom dance party to celebrate a graduation, which might even end up being more memorable than what was originally planned.</p><p>Jan Stanley, who works as a celebrant—someone who designs rituals for weddings and funerals—says that it's not hard to create rituals online, if you keep certain things in mind. She suggests that you:</p><p>• Ask people to bring to their online gathering something symbolic to share, such as a candle to light, a memory or story, a picture, or a poem. Getting people to contribute in that way can help create a sense of oneness.</p><p>• Mark the moment by having someone provide an opening statement that designates the beginning of any ritual and explains the purpose of being there. That sets the tone and makes people realize that this is a special moment in time and not just another online meeting.</p><p>• Create emotional highs, perhaps using music, dancing, poetry, moments of silence, or something else with high emotional resonance to augment the experience.</p><p>• Always have a distinct ending that includes an emotional peak, because people <a href="https://positivepsychology.com/what-is-peak-end-theory/" target="_blank">tend to remember</a> an event better that way.</p><p>Though an online ritual may lack some of the power of an in-person ritual, says Stanley, it still has value. Even doing rituals alone can be useful, she adds, if it's meaningful. Research suggests that creating rituals just for ourselves can help <a href="https://www.ncbi.nlm.nih.gov/pubmed/23398180" target="_blank">alleviate grief</a> after loss and <a href="https://www.ncbi.nlm.nih.gov/pubmed/29771567" target="_blank">make us feel less out of control</a>, which could help now, when the world seems so uncertain.</p><p>"If you can design a ritual to be meaningful—so that it actually touches your heart or brings someone to mind or gives you a sense of your own purpose—all the better," she says.</p><p>Gabriel, the social psychologist, encourages people to also look beyond formalized rituals to everyday opportunities to share positive emotion and a sense of solidarity from a distance.</p><div id="c96d1" class="rm-shortcode" data-rm-shortcode-id="696aa5802c12d5fbceeab18c574c135d"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1255514430860820481" data-partner="rebelmouse"><div style="margin:1em 0">How people from Detroit social distance: https://t.co/z3MuJLGYk4</div> — philip lewis (@philip lewis)<a href="https://twitter.com/Phil_Lewis_/statuses/1255514430860820481">1588172941.0</a></blockquote></div>
<p>She points to examples from her own neighborhood, where people are putting up rainbows in their windows, drawing pictures on the sidewalk for others to see when they walk by, or leaving notes for one another on the ends of driveways. She mentions widely shared online videos showing people singing from their balconies, cheering in appreciation of health care workers, or creating drive-by birthday parades.</p><p>"People are drawn to collective rituals like these for a reason—we want to feel connected to other people and to feel a sensation of sacredness," she says. "These kinds of events should bring on those same sorts of feelings."</p><p>Once the shelter-in-place orders have been lifted, though, Gabriel hopes we'll gain a renewed appreciation for shared rituals.</p><p>"Hopefully, we'll go back to them, and we'll value them even more than we do now," she says. "And, maybe we'll have learned some new tricks along the way, some new ways to connect to other people that we didn't have before."</p>
<p class=""><em>Jill Suttie is book review editor of the online magazine Greater Good, published by UC Berkeley's Greater Good Science Center, and a frequent contributor to the magazine.</em></p><p><em>Reposted with permission from <a href="https://www.yesmagazine.org/health-happiness/2020/05/05/coronavirus-social-distancing-rituals/" target="_blank">YES! Magazine</a>.<a href="https://www.ecowatch.com/r/entryeditor/2645951394#/" target="_self"></a></em></p>
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A woman practices yoga at home during the Covid-19 quarantine. LeoPatrizi / Getty Images
By Dan Gray
It's been more than 2 months since self-isolation and shuttered businesses became the norm in most of North America due to the COVID-19 pandemic.
<p>While there's talk of gradual re-openings in some areas, we still could be more than a year away from life returning to normal.</p><p>As "quarantine fatigue" takes root, experts say it's worth checking in with yourself and others to deal with this uncertainty in a healthy way.</p><p>"A lot of people describe being really fatigued at the end of the day," <a href="https://wexnermedical.osu.edu/neurological-institute/researchers/mary-fristad-phd-abpp" target="_blank">Mary Fristad</a>, PhD, ABPP, a psychologist at The Ohio State University Wexner Medical Center, told Healthline.</p><p>"This is due to so many reasons. One is we're all experiencing so much change and unpredictability in our life," Fristad explained. "A lot of people are feeling very anxious, particularly if they're having financial difficulties, which so many people are. The extra demands of getting through the tasks of the day, when suddenly parents are supposed to be working from home and also providing education for their children, add up to an exhausting schedule for many people."</p>
How Are People Holding Up?
<p><a href="https://lifespringcounseling.net/melissa-wesner-lcpc" target="_blank">Melissa Wesner</a>, LCPC, a licensed clinical professional counselor and founder of LifeSpring Counseling Services, told Healthline that while there are some commonalities to the way people are responding to the pandemic, individual responses can vary.</p><p>"There are some situations that are similar across the board and other responses depend on each person's unique life experiences," she explained.</p><p>"For example, many people who work from home at a computer are reporting fatigue and eye strain. Even people who would not identify as extroverts are reporting missing the opportunity to physically be with friends, family, and co-workers."</p><p>While phone calls and video chats provide a much-needed social outlet, Wesner says that these seemingly paradoxical interactions — socializing while socially distancing — don't completely fill the void for many people.</p><p>"I've heard several people say that they are starting to struggle because they're missing human interaction, physical presence, and hugs," she said. "These individuals have commented that online communication with friends 'just isn't the same.'"</p><p><a href="https://twitter.com/jessywc?lang=en" target="_blank">Jessy Warner-Cohen</a>, PhD, MPH, a senior psychologist with Northwell Health in Lake Success, New York, adds that the pandemic makes it difficult for people to hit their optimal level of stimulation.</p><p>Warner-Cohen pointed to the <a href="https://www.psychestudy.com/general/motivation-emotion/yerkes-dodson-law" target="_blank">Yerkes-Dodson Law</a>, which states that people need a certain level of stimulation in order to be most efficient. Understimulation results in lowered motivation while overstimulation can cause a lack of focus.</p><p>"There is an overstimulation from constant information influx and uncertainty as to what will come from this information, and this is tiring," she told Healthline. "There is also fatigue associated with a lack of stimulation. Not having a change in environment is difficult. People are both in an understimulated and overstimulated state, and both can result in negative impacts on mood."</p>
Helping Yourself
<p>With the comforting routines of day-to-day life disrupted, most experts suggest creating new routines.</p><p>Physical fitness is something that could fall by the wayside with gyms closed and people cooped up at home.</p><p>"A lot of people aren't exercising, so it's very easy to get into a sedentary lifestyle, which can contribute to not sleeping well at night, which contributes to fatigue during the daytime," Fristad said.</p><p>To combat this, Fristad suggests sticking to some kind of routine or schedule, even if it isn't as rigid as the pre-pandemic norm.</p><p>Virtual exercise classes are widely available in this new era of video chats. With spring weather taking hold, it's also a good time to responsibly enjoy some sunshine.</p><p>"It's also important to avoid unhealthy coping," she said. "The amount of alcohol purchases has gone up dramatically since COVID-19 hit. It may be that people simply aren't going out to bars or restaurants, but there is significant concern that some folks are turning to alcohol or other drugs as a means of managing their mood during this time."</p><p>Fristad also emphasized the importance of finding time for yourself. Humans are social creatures, but many people have found themselves in households that feel more crowded than usual.</p><p>"It's really important to maintain some alone time. It differs from person to person in how much we need, but we all need the ability to decompress," she said.</p><p>While a global pandemic may not immediately inspire thoughts of gratitude, mindfulness is a useful technique during this trying time.</p><p>"It's important to remember that people are resilient and that we have the ability to get through hard times," Wesner said. "The pandemic and social distancing guidelines provide us with new opportunities to be creative, work differently, and come together as family, friends, colleagues, and community."</p>
Helping Others
<p>Many people, particularly those who don't have children living at home or who are already accustomed to working from home, haven't seen their lives significantly disrupted.</p><p>While people in this demographic may be coping adequately, they likely have friends or loved ones who aren't doing so well.</p><p>It may not be possible to gather with friends or give a hug to an extended family member, but technology makes it fairly straightforward to check in with friends and loved ones.</p><p>"The idea of 'connect five' is a great idea," Fristad said. "If you try to reach out every day to at least five people, it can provide support for you and for them."</p><p>"We know that being kind and charitable to other people boosts our own mood, so reaching out and being that cheerful presence for somebody else — maybe by playing a game online with them or just connecting via phone or video conferencing — is a great thing to do," she said.</p>Related Articles Around the Web
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A woman wearing a facemask uses hand sanitizer on arrival at Los Angeles International Airport on March 12, 2020, one day before a US flight travel ban to 26 European countries due to the coronavirus. Frederic J. Brown / AFP / Getty Images
By Vivian Zayas
The effects of the coronavirus pandemic will be "imprinted on the personality of our nation for a very long time," predicted Anthony Fauci, director of the National Institute of Allergy and Infectious Diseases.
<p>No doubt in the future people will mourn those who've died and remember the challenges of this period. But how would COVID-19 shape people's personalities – and into what?</p><p><a href="https://scholar.google.com/citations?hl=en&authuser=2&user=avPvL6oAAAAJ" target="_blank">I am a psychology researcher</a> interested in how people's minds shape, and are shaped by, their life circumstances. Human beings are born into this world ready to deal with basic problems – forming close relationships, maintaining status in groups, finding mates and avoiding disease. People are adaptable, though, and react to the circumstances they find themselves in.</p><p>Psychological research suggests that concerns about COVID-19 and social distancing are likely to affect how much people want to socialize with others, what they desire in partners and relationships, and their preferences for more conventional thinking over openness to new experiences.</p>
Psychological Traits to Keep You Safe
<p>Infectious diseases have <a href="https://www.ncbi.nlm.nih.gov/books/NBK114494/" target="_blank">always posed a threat</a>.</p><p>As a result, human beings have evolved a <a href="https://www.scientificamerican.com/article/immunity-and-the-invertebrates/" target="_blank">physiological immune system</a> designed to detect and defend against pathogens. This is the realm of antibodies, white blood cells and fevers.</p><p>But combating disease requires a lot of physiological effort. This <a href="https://doi.org/10.1034/j.1600-0706.2000.880110.x" target="_blank">can be a costly trade-off</a> for a body, leaving fewer resources for other life demands, including growth and reproduction.</p><p>These physiological defenses are also a reactive strategy with risks. At worst, the immune system can fail, leading to disability or even death. But it can also weaken and become ineffective or even paradoxically work against you, leading to autoimmune disorders.</p><p>To deal with pathogen threats in a proactive and less costly way, human beings also have evolved <a href="https://doi.org/10.1177/0963721411402596" target="_blank">psychological mechanisms to detect and defend</a> against the threat of infectious disease prior to infection. This system is vigilant to cues that signal the possibility of infection. When activated, it triggers strong cognitive, emotional and behavioral reactions to help you avoid pathogens – and the people and situations that may harbor them. Reactions <a href="https://doi.org/10.1037/a0030778" target="_blank">such as the disgust</a> you'd feel upon the sight of a decaying carcass, for example, reflect these evolved systems that motivate you to steer clear of germs.</p><p>Although spending time with others is generally <a href="https://doi.org/10.1146/annurev-psych-122216-011902" target="_blank">beneficial to mental and physical health</a>, when there's a risk of infectious disease, it might have a downside. Interacting with others <a href="https://doi.org/10.1037/0278-6133.21.3.294" target="_blank">increases exposure to deadly pathogens</a> and could decrease survival. This, after all, is the impetus for social distancing practices.</p><p>Like the physiological immune system, the psychological behavioral immune system is flexible – when you perceive some infection risk, it triggers responses to minimize the danger. One such response is withdrawing from other people and becoming less social.</p><p>An outbreak also affects how people date and mate. Of all social activities, sexual acts are obviously the most physically intimate, making one most vulnerable to exposure to transmitted diseases (nonsexual as well as sexual). An outbreak also signals a world that is dangerous and more uncertain, potentially coloring your views of suitable partners.</p>
Avoiding Disease Motivates Changes
<p>Psychological studies have found that people who perceive themselves as <a href="https://doi.org/10.1016/j.paid.2009.05.001" target="_blank">vulnerable to infection are more likely to report</a> being less extroverted, less open to new experiences and having more restricted sociosexual attitudes. They are also <a href="https://doi.org/10.1080/08870446.2016.1161194" target="_blank">more likely to have fewer partners</a>, reflecting a preference for long-term relationships over casual hookups.</p><p>But even momentary exposure to information about infectious disease can <a href="https://doi.org/10.1177/0956797610361706" target="_blank">shape personality, preferences and behavior</a>.</p><p>In experiments, psychologists randomly assigned participants to view a slide show featuring information about germs and transmission of contagious disease or, as an innocuous comparison, a presentation about architecture.</p><p>Then, ostensibly as part of another, unrelated study, participants completed a personality test. Those who had been exposed to information about pathogens reported being less extroverted. People who perceived themselves as vulnerable to the disease also became less open to experiences and less agreeable after viewing the pathogen information.</p><p>In another study, participants who viewed pathogen information, especially those who perceived themselves as vulnerable, showed evidence of automatically avoiding unknown others. When <a href="https://doi.org/10.1177/0146167299025002007" target="_blank">assessing their reflexive, unconscious responses</a>, the researchers found that heightened concerns about pathogens led participants to evaluate strangers more negatively and have heightened tendencies to avoid them.</p><p>Other research has shown that exposure to pathogen information <a href="https://doi.org/10.1037/ebs0000139" target="_blank">shapes preferences for opposite-sex partners</a>. Both men and women showed greater attraction to pictures of people with facial symmetry – a cue of good health and a strong immune system. Psychologists have linked concerns about pathogen infection with a <a href="https://doi.org/10.1016/j.paid.2012.08.021" target="_blank">preference for long-term committed relationships</a> over casual flings – an inclination that becomes more pronounced after viewing pathogen information.</p><p>These findings are not limited to experimental settings. Scientists have collected some evidence that these in-the-moment responses seem to settle into longer-lasting personality traits.</p><p>For example, psychology researchers have investigated the relationship between regions with <a href="https://doi.org/10.1037/0022-3514.95.1.212" target="_blank">many endemic infectious diseases and personality traits</a>. Those living in a region with a historically high prevalence of infectious disease showed lower levels of extroversion and were less open to new experiences. In these areas, people also were more restricted in their sociosexual style; they preferred fewer partners and fewer sexual encounters and generally reported being more cautious and inhibited in their sexual interactions.</p><p>Other research also converges on how basic preferences about suitable partners reflect changes in the prevalence of infectious disease. Psychologists found that across 29 cultures, <a href="https://doi.org/10.1016/0162-3095(93)90009-7" target="_blank">parasite prevalence predicted</a> the degree to which individuals prioritized physical attractiveness in mate choice, an observable cue signaling that potential partners are pathogen-free and have strong immune systems that can be passed down to offspring.</p><p>Findings like these support the idea that personality – the ways in which you interact with others and the world – is shaped by how your behavioral immune system manages the risk of infectious diseases.</p>
COVID-19’s Influence
<p>Cultural norms and practices provide guidelines for how to behave to prevent the spread of disease. Whereas prior to COVID-19 a person sneezing in public might receive a polite "gesundheit," now it elicits fear. Break the "six feet" rule and you risk an angry exchange, or worse.</p><p>The risk of coronavirus is highlighting people's ability and willingness to follow guidelines for the sake of the community, promoting individuals' collectivistic side. At the same time, the trade-off is less curiosity, experimentation and willingness to deviate from the status quo – all behaviors that in the face of COVID-19 can increase exposure to pathogens and decrease survival.</p><p>The U.S. is only a couple months into social distancing. But COVID-19 is already shaping behavior. People are less social. Dating patterns are disrupted. Effects are emerging even in people's closest, most established relationships.</p><p>Overall the psychological literature supports Fauci's conclusion that COVID-19 will have enduring effects on the basic ways in which Americans interact with others and the world. Living during a period with a high risk of infection is likely to shape how people view themselves in relation to their <a href="https://doi.org/10.1098/rspb.2008.0094" target="_blank">community</a>, their feelings and behaviors <a href="https://doi.org/10.1080/08870446.2016.1161194" target="_blank">about dating and sex</a>, their <a href="https://doi.org/10.1177/0022022114532356" target="_blank">preferences toward conventional thinking and behaviors</a> and their <a href="https://doi.org/10.1037/ebs0000160" target="_blank">risk-taking in general</a>.</p><p>The longer the coronavirus threat lingers, the more these changes may reflect not just changes in momentary behaviors, but changes to more enduring aspects of people's personalities.</p>From Your Site Articles
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