Health & Safety

From: Student Development

It’s important to note that we are not helpless in light of current news events. We can always choose our response. Here are some tips to help you put information and concerns in perspective, manage your emotions and maintain a positive outlook:

Separate what is in your control from what is not. There are things you can do, and it’s helpful to focus on those. Wash your hands. Remind others to wash theirs. Take your vitamins. Limit your consumption of news. (Do you really need to know what is happening on a cruise ship you aren’t on?)

Do what helps you feel a sense of safety. This will be different for everyone, and it’s important not to compare yourself to others. It’s ok if you’ve decided what makes you feel safe is to limit attendance at large social events, but make sure you separate when you are isolating based on potential for sickness versus isolating because it’s part of depression.

Get outside in nature — even if you are avoiding crowds. Taking a walk can feel good. Go with someone. Not only will you be getting some fresh air, you will also be spending quality time together. Exercise also helps both your physical and mental health.

Challenge yourself to stay in the present. Perhaps your worry is compounding — you are not only thinking about what is currently happening, but also projecting into the future. When you find yourself worrying about something that hasn’t happened, gently bring yourself back to the present moment. Notice the sights, sounds, tastes, and other sensory experiences in your immediate moment and name them. Engaging in mindfulness activities is one way to help stay grounded when things feel beyond your control.

Stay connected and reach out if you need more support. Talk to trusted friends about what you are feeling. If you are feeling particularly anxious or if you are struggling with your mental health, it’s ok to reach out to a mental health professional for support. You don’t have to be alone with your worry, and it can be comforting to share what you are experiencing with those trained to help.

Seek accurate information and limit exposure to social media and news reports that provide no new information or inaccurate information. Here are some reliable sources of information:

• Centers for Disease Control and Prevention
• World Health Organization

Keep things in perspective. Take a deep breath and stay focused on the situation, rather than the worst-case-scenario. It can be helpful to shift your focus to things within your control rather than things outside your control.

Acknowledge reactions. Allow yourself time to reflect on what you are feeling and how you may be reacting to any fears and uncertainties.

Maintain your normal day-to-day activities and keep connected. Resist withdrawing and isolating yourself. Maintaining social networks can foster a sense of normality and provide valuable outlets for sharing feelings and relieving stress. Feel free to share useful information you find on governmental websites with your friends and family. It will help them deal with their own worry. If your day-to-day activities are disrupted by college closings, attempt to create structure in your day by scheduling a normal bedtime and wake up time; structuring your time with hobbies, homework, reading, etc.; scheduling regular phone/video contact with friends and family.

Follow the prevention and protection tips given by medical professionals such as national medical authorities and your own medical doctor.

Practice calming rituals. Stay grounded in the present moment, which can help you maintain an internal sense of stability and balance when outside events feel threatening.

Seek support and use resources. Reach out to friends and family and learn about resources that are available. If you or someone you know has high distress that does not seem to be lessening, talk about it with others, or contact the Counseling Center at 641-628-5656.

Avoid stigmatizing or generalizing. Remember to keep in mind the kindness and empathy with which we strive to treat one another as we address this challenge together. Be aware if your behavior or attitudes change toward others from another country and avoid stigmatizing anyone who is sick as potentially having the Coronavirus. Often when there is uncertainty, our thoughts can become less compassionate and more fear-based.

Recognizing Distress – A Self-Checklist

• Increased worry, fear and feelings of being overwhelmed
• Depressive symptoms that persist and/or intensify
• Inability to focus or concentrate accompanied by decreased academic or work performance or performance of other daily activities
• Sleep difficulties
• Excessive crying
• Isolating or withdrawing from others, fear of going into public situations
• Unhealthy coping (e.g., increased alcohol or drug use, engaging in risky/impulsive behaviors)
• A feeling of hopelessness and/or a paralyzing fear about the future
• Sudden anger or irritability or noticeable changes in personality

Seeking Support

It’s not unusual to experience some, or even several, of the types of distress listed above during times of uncertainly and stress. If you notice these signs in yourself, reach out to family and friends for support and engage in your usual heathy coping strategies (e.g., moderate exercise; eating well; getting adequate sleep; practicing yoga, meditation or some other mindfulness activity; take time for yourself; engage in a hobby or other fun activity, etc.).

If your distress continues or gets to the point that you are having difficulty managing your day-to-day activities, seek professional help.

Information adapted from American Foundation for Suicide Prevention and American Psychological Association.