An interview with psychologist, Liz Maines, PhD
Wash your hands. Maintain six feet of distance. We’ve heard so much about how to protect our physical health during the COVID-19 pandemic. But in this era of self-isolating and staying at home, it’s just as important to take care of our mental and emotional health. We listened to questions raised by the spondylitis community and spoke with psychologist, and spondylitis warrior, Liz Maines, PhD, for tips on how to boost our sense of balance and wellness during this challenging time. Read on for an enlightening Q&A with Dr. Maines.
Q: There are still so many unknowns about COVID-19, and a flood of scary news reports. How can I combat the anxiety I feel?
Avoid falling down the rabbit hole of health-related news. If you do seek out information, limit your sources to sites you know you can trust, e.g. the Centers for Disease Control (CDC) or your state health department. Limit the amount of time that you watch the news or go online. Don’t leave the T.V. running in the background of your day. Talk with friends or family about your anxiety.
Q: A certain level of worry about COVID-19 is normal. But how do I know if I’m panicking unnecessarily?
Anxiety is a normal feeling during this very abnormal time. Remind yourself that other people are feeling anxious about COVID-19 too, and that you are not alone. Focus on the things that you do have control over.
Q: It’s hard to feel a sense of wellness when I’m stressed out and afraid. What can I do to practice self-care during this uncertain time?
Chronic stress is harmful to us. Often with the medications used to treat spondyloarthritis, our immune systems are already compromised, and stress exacerbates that. Therefore, it’s critical to get back to your routine as much as you can. Exercise, stretching, reaching out to friends, engaging in activities that make you feel good (hobbies, volunteering from home, etc.) can all cut down on stress. Engaging in your routine will help you focus on the things that matter to you, which increases your wellbeing. Try reframing your mindset from, “I am stuck inside” to, “I can finally focus on my home and myself.”
Q: Some of us have suffered from severe anxiety, depression, or obsessive-compulsive disorder in the past, and worked hard to overcome them – but today’s situation is causing me to regress and relapse into my old symptoms and habits. Is there anything I can do?
Yes. Think back to the tools that helped you get better in the past. Re–engage in those practices or skills, such as cognitive behavioral therapy, journaling, or talking to friends. If that doesn’t work, contact your mental health provider. If you no longer have one, call the Behavioral Health number on the back of your insurance card or your state crisis line for a referral. Mental health professionals are working hard to provide therapy services through telehealth during the COVID-19 crisis.
Q: I’m immunocompromised and trying to take safety precautions to protect against infection, but my healthy family members aren’t taking the risk seriously. How can I express my concerns in a kind and effective way?
This is very challenging. If they do not live with you, do not meet with them in person right now if you can help it. Use electronic means for connection or communication, such as the computer or phone. Share simple but valid information with them. If they live with you, you must sit down and have a serious conversation about how you feel and what your risk factors are. You may want to explain that their actions (if they are not being careful) are putting you at risk. You can share information that you have found from reputable sites (the CDC, SAA, etc.). If it seems as though they really don’t care, then get some support from a mental health counselor. Your family/partner might be emotionally unhealthy and/or uncaring. That’s not a good situation for your physical or mental health.
Q: Due to the unpredictable nature of spondyloarthritis, I already miss out on social engagements regularly when I don’t feel well. Now that social distancing is the norm and we’re advised to stay home more often, I feel even more isolated. What can I do?
Reach out! Use the telephone and call a friend. Use Zoom, Skype or other video conferencing platforms (many are free) and engage in an activity together. For example, some folks are organizing virtual dinner parties. Join an SAA support group; most support groups are meeting virtually online now. If you’re involved in any other groups like a knitting circle, sports, or your church, call some of the members of your group and see how they are coping. Take a class online, like relaxation or yoga. Many of the services we can no longer access in person are being offered online.
Q: I’m calling my doctor much more frequently these days, since I can’t tell the difference between the flu, a cold, or seasonal allergy symptoms, and COVID-19. But I don’t want to strain my relationship with my healthcare provider. What communication advice can you share?
Educate yourself about the risk factors and symptoms of COVID-19. Know what to look out for, and if you have any of the signs or symptoms, call your healthcare provider or local health department to see if you should be tested. Don’t visit your physician without calling first. They are likely very overwhelmed right now. If you have any questions, make a list and ask them in one phone call or email. Start by saying, “I don’t want to strain my relationship with you, but I’m anxious. What would you recommend that I do?”
Otherwise, join a virtual SAA support group so that you can speak with others about your anxiety. We’re all a little hypervigilant right now, but sharing your anxiety with others may help.
Q: Any other tips for maintaining wellness these days?
Step out of the house from time to time if it is safe. Go outside and walk in nature. Go for a drive and enjoy your surroundings. Explore a new area or neighborhood. Remain as active as you are able to be. Just remember – six feet of distance. Be safe, stay healthy, and stay kind. We are all in this together.
Dr. Maines is a licensed clinical psychologist from Santa Fe, New Mexico. She is currently employed by a large government agency, but prior to that she was in private practice and worked with individuals with chronic and terminal illnesses. Dr. Maines and her wife (also a psychologist) enjoy the arts, history, and the music scene in Santa Fe. Dr. Maines, like many women, was diagnosed with Ankylosing Spondylitis later in life. She was first diagnosed with chronic iritis in 1995 and has struggled with chronic back pain her entire life.
Input your search keywords and press Enter.
