Counselor outlines coping skills

You might think that people with existing mental health conditions or troubled relationships could find the coronavirus pandemic particularly difficult. But Jillian Guthrie, LCSW, said those people have had quite a bit of practice handling internal challenges, and might be well equipped to deal with such anxiety.

“You can use coping mechanisms and survival skills to get through something like this,” Guthrie said. “If you have done personal work or counseling to learn coping skills, those can definitely be put into play. Maybe that can help you minimize the negative impact a lot of people are experiencing.

“People who already might be having trouble getting out of bed can find it even harder to find something to look forward to,” she said.

Guthrie says the best way to get through this is to see if you can find a constructive perspective. This is different than positive thinking, which Guthrie said can be a fly trap because you may ignore reality instead of seeing things that need to be dealt with. “It’s not going to happen to me because I’m thinking positive doesn’t always work out,” Guthrie said.

With a constructive perspective, you acknowledge you are in a situation you can and can’t control.

“Direct your energy to the things you can control,” Guthrie said. “We are in a situation that we largely can’t control, the virus going around the world. So, think about how to approach it personally. One of the things I would ask someone is to focus most of the time about what you can learn from it. Crisis and opportunity are borne of the same symbol in the Chinese language. Any crisis can become an opportunity. Look at this to learn things about yourself, your family, your society, your own resilience and your support group, and I guarantee you are going to come up with some positive things.”

Even though there have only been two confirmed cases of Covid-19 in Carroll County as of April 21, Guthrie is not trying to discount the danger, particularly for people at higher risk, including those over 60 with existing health problems. Staying in a constant state of fear leaves you feeling victimized and powerless.

 “Look at it more as a challenge than a constant threat,” Guthrie said. “It’s hard to problem solve when you are in the fight or flight response. It’s hard to see other perspectives. Get yourself to chill and look at it as a challenge or opportunity. Let’s all acknowledge that we are learning things about ourselves, like how we spend money, how we spend time, our support system, and how we handle difficulties.”

Some residents realize they have saved a lot of money by not being able to dine out or take a vacation. She recommends paying attention for future reference what we have done and enjoyed during this time that doesn’t cost money.

People who are more introverted are generally finding it easier to get through the huge shift in social interaction. Guthrie has heard, “Now I don’t have to make decisions about going out anymore. I felt relieved by staying home.” For introverts, it is draining to be around a lot of energy.

“An extrovert feeds off other people’s energy, sound and excitement,” Guthrie said. “It can be really hard on extroverts who are sequestered away from that. One thing to know is you may not get the same energy, but similar enough by interacting with people on Facetime or even phone calls. Texting is a good way to check in with people and have a short conversation, but still be distant.”

Guthrie is also seeing people who check on their friends and family, staying outside and talking to them on the porch. You get to see that the person is okay, and it’s more personal than just a phone call. 

“If you are worried about people, it’s good to see that they are holding up,” Guthrie said. “And you are not putting anyone in jeopardy. But if you are traveling and have to stop for gas, use a debit or credit card, wear gloves and a mask, and wash your hands when you can.”

There is a broad range of how people are complying with social distancing recommendations. Some are avoiding even being within 20 feet of someone else, while others appear to either have very large quarantine groups or ignoring the six-foot recommended distance.

Guthrie said failure to follow social distancing recommendations has huge consequences putting everyone in jeopardy.

“People who understand the threat are being super careful and yet other people out there are extending the curve,” she said. “You can’t control another person’s behavior. This goes back to what you can control and can’t control. I’m not going to think a lot about people I can’t control. You can express your opinion. You put on social media how you feel about it, and that could actually have an impact on people.”

Some people are still going to the grocery store several times a week, wearing gloves and a mask. Others are only doing curbside pickups for groceries and supplies. Largely, going inside big box stores is to be avoided even though stores have taken steps to encourage sanitation and social distancing.

What if you want to purchase some plants for a spring garden?

“You are an adult,” Guthrie said. “You get to decide social distancing rules. You are allowed to go out but protect yourself and follow recommendations.”

Some people are worried about children, but Guthrie said kids are resilient and will adjust. A lot hinges on how parents handle it, as kids take clues from their parents.

“It is a sad thing to see that high school seniors may not have their graduation celebrations, but they will get through that,” Guthrie said. “It won’t ruin them.”

Guthrie is still seeing patients using social distancing guidelines. She has a private covered deck for sessions and does telephone consultations. She can be reached at (479) 244-5181.