Mental Wellness

According to Columbia University, African Americans experience higher rates of anxiety and depression, and are 20% more likely to experience serious mental health problems. This can be heightened now, as COVID-19 has taken a greater toll on Black communities than others.

Yet, the National Alliance for Mental Health (NAMI) points out that only one in three Black adults who need mental health care receive it.

These facts can be traced to systemic inequities in almost every area of life, including health care, justice and policing, employment opportunities, historic abuses by the medical community and more. Over time, living with these factors can lead to Racial Battle Fatigue.

Asian Communities, Native Americans, LGBTQ+ individuals, Latinx communities, Muslim communities, Jewish communities, women and others may also face unique mental challenges related to historic, systemic and/or ongoing marginalization or victimization.

NAMI Seattle has a list of local mental health resources that may be helpful for seeking specialized support.

Changes to our routines and social landscapes can be difficult for children to understand.

You’re not the only family going through this. Take time to read up on expert advice strategies, or share your own to help others.

• Dr. Chen-Milhone: Sleep training for infants… and parents
• Dr. Nawal Alkharouf: Family-friendly summer fun during COVID-19
• Dr. Alexander Hamling: Kid-Creative Holidays
• Great ideas to keep your kids active
• “Kids are very accepting as long as the adults around don’t freak out.”

Teens and young adults have special needs as they transition to adulthood and start taking on making sense of the world for themselves.

This can be especially hard during times of upheaval.

• Chuck Potrykus, MA, LMHC:  Talking to teens during COVID
• Jack Shriner, LICSW, CMHS: Is my son depressed, or just lazy?
• ParentMap’s Expert tips on managing family conflict in quarantine

PacMed’s Jack Shriner also talks with Warm 106.9 on how life can be a challenge for youth:

The COVID-19 Pandemic has impacted many areas of life. Here are some resources for the various challenges you may be facing.

Pandemic Effects

• Simon Katumu, DNP, FNP-BC: Mental Health Awareness during social isolation
• Rene Czerwinski, LMHC, NCC: Venturing Out After COVID-19 Vaccination

Staying Active

Getting moving and spending a little bit of time outside each day can help “prevent feelings of being boxed in or restless” during COVID-19, says PacMed’s Alex Majcher, LICSW, MS. This was supported by a new study by Columbia University Medical School, covered in Health Psychology and the New York Times, showing that exercise can boost your mood. Curious how to exercise safely outside during COVID-19?

• Dr. Chris Maeda: Tips on Outdoor Exercise during COVID.

Grief and Loss

According to Harvard, the discomfort of living during COVID-19 is an ongoing process of grief. This is true whether we face the loss of routines, financial stability, personal health or the passing of loved ones. Local author Jessica Mooney writes in Seattle Magazine that we are also mourning the future.

• Rene Czerwinski,LMHC, NCC, writes on Coping with loss during COVID.

While the changing situation in the world remains out of our control, we can use the time-tested practices of mindfulness to find inner calm through turbulent times.

• Christy Goff, MS, RDN, CD:  Tips to Reduce Stress During the Pandemic
• Book review: Fight fear with radical acceptance

For those new to mindfulness, PacMed lead psychotherapist, Jack Shriner, recommends the following resources:

• Intro to Mindfulness. Providence resource with a definition, basic exercises, good books and apps to get started.
• Insight Timer. An app featuring guided meditations, classes and talks by meditation teachers on how to face the pandemic with equanimity.
• Quarantine Tips & Tricks. Article on staying healthy inside for times you or loved ones are stuck at home, by Jennifer Stern, LICSW.