Navigating Your Mental Health During COVID‐19 Isolation or Quarantine
Maryland University of Integrative Health Counseling and Wellness is here to support you and your mental health as you navigate COVID‐19 isolation and/or quarantine through consultation and support, ongoing mental health services, and/or assistance with connecting to a provider in the community. To schedule an appointment please email or register on student portal to schedule a session through muihcounseling.secure-client-area.com/portal/. Please note we are unable to provide 24-hour crisis counseling. If you are experiencing an urgent mental health concern click here for a list of resources.
What is Happening?
Impact on Mental Health
Recognizing Distress While in Quarantine or Isolation
- Increased worry, fearfulness, or feelings of being overwhelmed
- Feelings of fatigue or exhaustion that persist and/or intensify
- Inability to focus or concentrate that may be accompanied by decreased academic performance
- A feeling of hopelessness and/or a paralyzing fear about the future
- Sudden anger, sadness, irritability, or noticeable changes in personality
- Sleep difficulties or change in appetite
- Increased unhealthy coping behaviors (e.g., increased alcohol or drug use, engaging in impulsive behaviors)
- In response to these challenging times, Best Colleges has been hard at work to keep students informed of the latest news in education and help students cope with the new realities of learning from home.
- The NCCSD has resources about food insecurity and homelessness if you need them, and the National Low Income Housing Coalition has resources specifically about being homeless during the pandemic.
- If you’re worried about how you’ll access your online classes without public hotspots, Comcast is offering free internet service to new customers who qualify as “low-income” for 60 days. They’re also providing unlimited data and higher internet speed to their customers during the pandemic. If you don’t fall within this qualification or aren’t within the Comcast service area, Charter Communications is also offering free internet service to households with K-12 or college students.
- Adobe is providing free and discounted access to a number of different programs, including Acrobat, Talent, Portfolio, and Captivate. Whether you need to create a portfolio website, apply for a job, or collaborate with classmates, Adobe can help organize your work-from-home setup.
- SoftMaker Office is essentially a Microsoft Office alternative, and during the COVID-19 pandemic, they’re offering free access to their entire suite to students of all ages. Plus, they’ve made it clear that this resource will be maintained throughout the length of the pandemic, so the offer may be extended if needed.
- This Bible study streaming service is offering free access to a limited video library to support the spiritual development of those affected by the Coronavirus. You can also check with your church or school to see if they offer full access to the RightNow Media complete library.
- Google Arts & Culture teamed up with over 2,500 museums around the world to offer thousands of virtual tours and online exhibits, including some from the Van Gogh Museum in Paris, the Solomon R. Guggenheim Museum in New York, and the J. Paul Getty Museum in Los Angeles. Use these resources to supplement your online classes and dig deeper into cultural history.
- The American Psychological Association has numerous resources about COVID and stress, parenting, compassion fatigue, self-care, and post-COVID psychological effects.
- The National Suicide Prevention Hotline (1‐800‐273‐TALK) offers free and confidential support for people in distress and prevention and crisis resources.
- The NCCSD Clearinghouse and Resource Library provides general information about the Coronavirus and COVID-19 in addition to resources for People with Disabilities
- The JED Foundation created a list of mental health resources for students during the pandemic.
- COVID-19: How to Stay Productive – We’re all cooped up at home right now, but that doesn’t mean we can’t be productive. Get tips on staying busy and getting stuff done now.
- How to Stay Active During the Coronavirus Pandemic – Staying active might be one of the hardest parts of sheltering-in-place. Use these tips to get moving and feel better while you’re stuck at home.
- Quiz: Would You Survive a Zombie Attack on Campus? – Find out your fate with this silly quiz.
- 4 Easy Networking Strategies for Online Students – Networking as an online student takes a little extra effort than if you were on campus. Here are some simple ways to start connecting with peers and professors.
- The NCCSD has resources about food insecurity and homelessness if you need them
- The National Low Income Housing Coalition has resources specifically about being homeless during the pandemic.
- Ten Percent Happier, an app featuring guided meditations, has launched a Coronavirus Sanity Guide featuring meditations, podcasts, blog posts, and talks to help build resilience and find some calm amidst the chaos.
- How to Manage Your Stress for Better Health as a Student – Learning stress management strategies can greatly benefit your mental and physical health. Check out your options for dealing with this stressful situation here.
- Stuck in a Rut During COVID-19: A Student’s Perspective – The pandemic hasn’t been an easy time for anyone. Here are some encouraging words from a student like you to help you get out of a rut and stay productive.
- Entertainment Picks to Help Pass the Time – We have the cure for your social distancing boredom. Check out this huge list of movie, TV, book, music, and podcast recommendations from CX users!
- Studying While Financially Stressed During COVID-19 – How does that financial stress impact students’ studies, and what should educators know about these financial realities? On this podcast, two students facing these challenges share their experience as part of the series about how COVID-19 is impacting education.
- Tips for Self-Care During COVID-19 – While it’s necessary to keep up-to-date and make changes to daily life in order to help control the spread of COVID-19 (coronavirus), the constant news cycle coupled with social distancing measures can have a real impact on mental health. During times of change and uncertainty it is ever more important to incorporate self-care and structure into your schedule. And while your typical self-care routine may no longer be available, there are ways to stay healthy and remain connected. Every day take a moment (or more) to take care of yourself.
- Income Benefits for College Students – Many students are dealing with emergency needs resulting from the COVID-19 crisis and the consequent economic downturn. The economic fallout from the crisis is likely to last months, if not years, and it is therefore crucial that students take action now to shore up their economic stability over the long term at the same time that they address emergent needs. The resources below may not offer immediate relief but are nonetheless crucial to put in place alongside emergency relief measures as quickly as possible.
- Support for Immigrant Communities During COVID-19 – Resources for undocumented communities during the Coronavirus (COVID-19) pandemic. Topics covered include: Addressing Fear and Coping with Stress During Infectious Disease Outbreaks; Health Access & Guidance Regarding Covid-19; Connecting To Free/Low-Cost Resources; Legal Rights and Supports for Workers; Housing; and many more topics. The resource is being updated as more information becomes available. Available in Spanish & English.
- How to Handle Coronavirus – Crisis Text Line information and resources for students on how to handle Coronavirus.
- Community Connections in Times of Physical Separation – If you’re experiencing feelings of worry, irritability, or low mood right now, you’re not alone.
- Love is Louder Action Center – Love is Louder Action Center to provide resources and tips for taking care of physical and mental health and supporting each other during this time of uncertainty.
- 9 Strategies for Quarantining in a Non-LGBTQ+ Affirming Environment – With help from queer therapists and experts from The Trevor Project, here’s how to endure isolation with those who might not accept your identity.
- Care for Your Coronavirus Anxiety – Recenter during these uncertain times with a free short meditation.
- Taking Care of Your Mental Health during the COVID-19 (Coronavirus) Outbreak – This information from Mount Holyoke College is intended to support students coping with COVID-19, especially students with loved ones in China.
- Coronavirus Sanity Guide – These free resources from Ten Percent Happier include meditations, blog posts, podcasts and talks to help build resilience and calm anxieties.
Coping Strategies to Help You F.A.C.E.C.O.V.I.D.*
F.A.C.E.C.O.V.I.D. is an acronym that outlines practical steps that you can take as you navigate the challenges of self‐isolation/quarantine from COVID‐19, and the mental health difficulties that it may present. Taking these steps will assist you to cope with the uncertainty you are facing and build upon the resiliency you already hold as you embark on this process. These steps are not meant to replace meeting with a medical and/or mental health professional.
F=Focus on what you can control
A=Acknowledge your thoughts and feelings
C=Connect with your body
E=Expand and engage your senses
C=Connect with others
V=View yourself and others with compassion
I=Identify your values
D=Do what matters
*F.A.C.E.C.O.V.I.D. strategies and resources adapted in part from Russ Harris, M.D., www.actmindfully.com.au
Document adapted from Northwestern University CAPS