Coping in California: How to Manage Mental Health Amid Distress

Written by:

By Clint Fletcher

Of all the 50 American states that have suffered through the endless slog that is 2020, California may have suffered the most. On top of enduring every awful thing the rest of us have had to deal with — the pandemic, record unemployment, racial tensions, virtual schooling, and political unrest — Californians have also had to face numerous wildfires that have broken records in length, scope, and longevity. The job market continues to shift as mass lay-offs carry on and some major tech companies are considering never asking furloughed workers back.

The Golden State needs a serious mental health break.

Stressed Out, California Style

Imagine for a moment that you’re a healthcare professional working in Ventura, California, northwest of Los Angeles. The hospital where you work is filled with COVID-19 patients, and you’re stressing overexposure and supply shortage every day, but you keep showing up because your spouse lost their job and federal unemployment boosts have stopped. Your two kids have switched over to virtual online learning, but they can’t always attend class because yet another wildfire is burning dangerously close to your house, and your family has to evacuate for the umpteenth time. This cycle keeps repeating itself over and over, with each wildfire compounding the stress of the one that came before it. Some friends and neighbors have lost their homes, and you live in constant fear of losing your own.

Now you’ve gotten just a taste of the stress that many Californians are experiencing. While not all stories are this stressful, several thousand are. Just think of all the firemen and their families. Others who are technically out of harm’s way have still had to deal with dangerous air quality, an apocalyptic skyline, and ash-covered cars at a time when much of the rest of the country is finding the outdoors to be a major source of solace.

And the federal aid for these types of disasters just isn’t enough. The Substance Abuse and Mental Health Services Administration and FEMA currently run the Crisis Counseling Assistance and Training Program, spending around $24 million a year (1% of FEMA’s total relief fund) to send mental health workers into communities in the aftermath of natural disasters. Unfortunately, only a small portion of disaster victims receive care, and while this help lasts around a year, we know that the psychological effects from these wildfires will linger for years to come.

Whether you’re in California or riding out COVID from one of the other 49 states in the union, there are proactive, practical ways to cope and manage your mental health.

Make a Coping Plan

Only four states in the country have a Surgeon General in their executive cabinet, and California is one of them. California Surgeon General Dr. Nadine Burke Harris has a plan for stress relief, recommending six stress-busting strategies to help during these troubling times.

1. Supportive Relationships. Stay connected with your friends and family, whether in-person through social distancing or with an online platform like Zoom or G-Chat. If you’re in recovery, keep attending meetings and calling your friends in the program so that you can hold each other accountable and stay motivated. Support groups of all kinds are also available, even if it’s simply for coping throughout the pandemic.
2. Exercise. The Surgeon General recommends 60 minutes of exercise a day, but if you can’t make that happen, any amount of exercise is better than none. The great thing about sunny California is that it remains warm during the day throughout most of the state. Now that the smoke has subsided, hitting a park to run, jog, or partake in sports while social distancing is a great way to get the endorphins flowing and reduce stress fast. When the air quality isn’t great, there are a ton of online classes you can do indoors like yoga, martial arts, and aerobics.
3. Healthy Sleep. This is a big one. Sleep deprivation is a fast way to raise your stress level, blood pressure, blood sugar, and cholesterol. Failure to get enough zzzzzs can negatively affect your emotional state and mental abilities. Try going to bed and waking up at the same time every day, cut out caffeine in the afternoon, cool the bedroom, and avoid electronics.
4. Nutrition. Have you put on a few “pandemic pounds”? The extra weight does more than just make your jeans too tight. In terms of your diet, this is about eating foods that will combat stress. Try minimizing carbs as well as high-fat and sugary foods, which can contribute to higher stress levels, and watch your alcohol intake. You know the drill: Lots of fruit and veggies, fish, fiber, nuts, and plenty of water are the way to go. 
5. Mental and Behavioral Health Support. Beyond everything listed above, some form of psychotherapy is a fantastic way of coping. Thousands of therapists and other mental health professionals are now available for online sessions. If you live in California, here are some resources from COVID-19.ca.gov to help you get started right away. The Substance Abuse and Mental Health Services Administration also has an online Behavioral Health Treatment Services Locator that can help you find a counselor in your area.
6. Mindfulness, Meditation, Prayer. Practicing different forms of mindfulness can strengthen pathways in your brain to help minimize the stress response. Practice yoga, meditation, or prayer for at least 20 minutes, twice a day. Calm and Headspace are popular apps that may come in handy. They feature hundreds of guided meditations.

Need Additional Help?

According to the Veterans Affairs National Center for PTSD, it’s not uncommon for substance abuse to rise after a natural disaster, and a new study shows that COVID is causing a spike in mental health issues like depression and anxiety. If you think you have a problem with drugs or alcohol, call for a free assessment to see if our Meadows Outpatient Center-Silicon Valley is the right next step for you. This eight-week program heavily promotes all six stress-busting solutions above and allows you to seek treatment while maintaining your work or school schedule.

More About Uncategorized

Addiction Transfer: Why Treating Underlying Causes Is Key

Drawing Boundaries with the Boundaryless

---