The pandemic has been dominating headlines for months. There is a lot of good information available but scammers and trolls are also looking for ways to capitalize with misinformation. The best way to determine if you’re getting good information is to check the source.

• Look for information that is supported by multiple professional sources.
• Use factcheck.org, politifact.org or snopes.com to check truthfulness.
• Ask for the source of information that is shared with you.

Good sources of information include:

• State of Alaska Health and Human Services
• Centers for Disease Control
• World Health Organization           

We are months into significant changes to all aspects of our lives; work, play, family, friends. And we are all feeling it in one way or another. Here are five actions for managing in this time if uncertainty that you can start anytime.

1. Take stock. As routines drastically change, health choices may falter. Ask yourself how you are doing in regard to daily health behaviors: the quantity and quality of sleep, exercise, nutrition and hydration.
2. Stabilize yourself with good health behaviors. After taking stock, choose one area for improvement and set a goal. Examples of concrete goals are maybe 30 minutes of daily exercise, limiting evening screen time in the hours before bed or eating three servings of vegetables daily. COVID-19 brings a high degree of uncertainty, and feelings of loss of control are common. Setting a self-care goal can help keep you grounded and focused on things you can control. Good self-care will ensure that your immune system is best supported and able to fight illness. Remember too that when you are well cared for yourself, you can be of best service to others.
3. Observe your stress level. Stress manifests mentally, emotionally and physically. Observe the tension level in your muscles, the frequency and intensity of any difficult emotions, and potential physical effects such as headaches, upset stomach or difficulty sleeping. If you notice these symptoms persisting over time reach out for help to a friend, pastor or counselor.
4. Identify your emotions. Anxiety, sadness, fear, anger and frustration can be common. Acknowledge these emotions as they arise. Often, they are temporary and observing them without judgment can allow them to dissipate quicker.
5. Employ stress reduction techniques. Stress activates the sympathetic nervous system and keeps you in a state of “high alert.” Even low-grade prolonged stress can have negative impacts on sleep, mood, blood pressure and cortisol — all of which reduce your tolerance to future stressors. Ongoing stress can also promote unhelpful choices, like using alcohol for stress relief, and further deplete sleep, mood and energy. Limit time on news and social media which activates our nervous system. Good food, exercise, enjoyable activities, and communication with friends and family all help to calm our nervous system, improve our immune system and overall health.

Spending too much time watching or reading news, or constantly checking social media can create confusion, anxiety and increase an already stressful situation. Many of these information sources are often are filled with opinions, guesses and speculation. Limit your time on these sites to the amount of time you need to get the facts.

Understanding the facts about COVID-19 and the actual risk to yourself and people you care about can make an outbreak less stressful and keep you safe.  When you get, and share, accurate information about COVID-19, you can make good decisions for yourself and those around you. 

 Make sure that the information you receive and share is coming from a reliable source. Sources such as those listed below have facts, numbers and links to resources.

• Centers for Disease Control
• The National Institutes of Health
• The State of Alaska Health and Human Services
• Cordova Prepared Facebook page
• Ilanka Community Health Center’s Facebook page
• Cordova Community Medical Center Facebook page

COVID-19 brings a high degree of uncertainty, and feelings of loss of control are common. Setting a self-care goal can help keep you grounded and focused on things you can control. Good self-care will ensure that your immune system is best supported and able to fight illness. Remember too that when you are well-cared for yourself, you can be of best service to others.

• Shine: Calm Anxiety & Stress offers a special toolkit for COVID-19 anxiety, with a free app that offers guided relaxation and meditations, daily motivational messages, and an “ask an expert” section

• Headspace is a stress, meditation, relaxation, and sleep app, free with NPI provider number

• The UCLA Mindful: Meditations for Well-Being app includes recorded mindfulness meditations of varying lengths and a weekly podcast

• The Society for Health Psychology, a division of the American Psychological Association, offers a wide range of recommended wellness tools, including a sleep app and resources to address trauma

There are many elements of our lives that can impact our thoughts and feelings- physical, psychological, emotional, spiritual, personal and professional. Addressing each of these areas can significantly improve your mental health.

Sometimes, even the simplest of tasks can make a big impact. Set a goal to look at one of these areas each day this week.

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Significantly uncertain times require much more energy and are mentally and physically draining. Being kind and mindful of others is harder when we are tired. Being patient with our children, our family members, our coworkers, the bank teller, is harder when we are stressed by constant change and our attention is being pulled in many directions.

We all have different ways of handling stressful situations. Barb Jewell, Sound Alternatives Behavioral Health Program Manager, says kindness is the path through.

You are encouraged to take a minute to be mindful of  the kindnesses today.

• The kindnesses that were done to you.
• The kindnesses you witnessed.
• The kindness you performed.

Pay attention to how you feel as you keep kindness at the forefront.