By: Lydia Giles CPA, CA
Lydia Giles, CPA, CA, shares experiences and reflections, including strategies that have helped her manage her mental health during the COVID-19 pandemic.
It’s been almost two years since the onset of the COVID-19 pandemic. For most of us, life has changed dramatically. Some have experienced fundamental changes in daily routines, such as working full-time or part-time from home, and, for those with children, homeschooling at some point. Many have experienced increased stress due to job insecurity, financial pressures, health concerns, and questions about what the future will look like. These stresses have most likely triggered or amplified pre-existing mental health conditions.
If you are feeling stressed and overwhelmed, you are not alone—statistics have shown mental health has deteriorated during the pandemic. Statistics Canada data released in September 2021 indicate that 25% (up from 21% in 2020) of Canadians aged 18 and older have screened positive for symptoms of depression, anxiety, or posttraumatic stress disorder.
At the beginning of the pandemic, I was extremely excited to be working from home. I no longer had to face the never-ending anxiety of getting myself to work after yet another night fighting insomnia. As the pandemic dragged on, I let go of my daily routine. I went to bed a little later, slept in a little later, and did not feel the need to dress up. One thing I learned early in my mental health journey is that I need to make time for my mental health. I suffer from clinical depression and anxiety, so it is critical I instill practices into my daily and weekly routine to maintain a healthy life.
As an ambivert (leaning more towards an introvert), it became easier during the pandemic to use the unique circumstances as an excuse to not leave my house; I got entrenched in my work and lost focus of what is most important to me. When I start losing control, I withdraw from friends and family and hide behind my work. With my computer now constantly within arm’s reach, that became increasingly easy to do. I had completely dropped my routine and I was spiralling out of control. This reached a point where my doctors and psychologist advised me to either slow down at work or face the reality that I would end up in the hospital once again. With all the progress I’ve made on my mental health journey, this would be a major setback. I am lucky that I have a very supportive network both at home and at work; thanks to that, I was able to adjust my schedule and refocus. To be successful, I need to be disciplined in my approach to putting my mental health at the forefront.
It is important to spend time on your mental health, not only when you suffer from a diagnosed mental health disorder, but also for your general wellbeing. These are the three top disciplines that I live by:
Therapy
Finding a therapist that you trust and relate to can be challenging; however, once you find a good match it’s one of the most effective stress relievers. I see a therapist who practices Dialectical Behavioral Therapy (“DBT”), which focuses on forward-facing therapy to change your behavioural patterns. Cognitive Behavioral Therapy (“CBT”), on the other hand, is the most common type of therapy. It can also be referenced as talk therapy, focusing more on talking about your problems and changing your frame of thinking.
I see my therapist every two weeks, even if I feel like I have nothing to say that week. With depression and anxiety, it is amazing how much we can sweep under the rug without even knowing it. Going to therapy not only helps me but is beneficial to my family as well. It is difficult to live with someone suffering from clinical depression. When I am well, I can communicate better with my family and can enjoy the moments that matter, which I so often miss when looking through the lens of depression.
Exercise
Physical activity has been described by the Academy of Medical Sciences as a ‘miracle cure’. Studies have shown that exercising releases endorphins that promote feelings of calm and well-being. Never has the connection between physical and mental health been so important or relevant.
I started running during the pandemic—I’ve always been a runner but never did it consistently. I hired a personal trainer who set me up with a schedule that worked with my work-life schedule. By September 19, 2021, I ran my first half marathon. Through this process, I realized that runner’s high is real, for me anyway. I craved it, and with every run, I felt as if, for just that short period of time, I was free—free from all the anxious thoughts chasing me every day.
Exercise enabled me to reduce the number of antidepressant medications I was taking. Running brings me joy; however, exercise looks different for everyone. The important part is that you make time to move your body.
Self-Regulation
Self-regulation is, simply put, the process of consciously shifting your attention away from the outside world to the inner world of your body; learning exactly where you hold your tension within your body and purposely relaxing those muscles. There are various methods of involving the relaxation response. The one that works best for me is described in the book Forward-Facing Trauma Therapy by J. Eric Gentry, Ph.D. as follows:
1. Sit down comfortably and shift your focus to the muscles along the roof of your mouth.
2. Release all the tension in this area.
3. Now expand your focus to include the muscles in your face and jaw.
4. Release the tension in these muscles, too.
5. Next, with all of these muscles relaxed, silently say the letter “R” to yourself and try to gently maintain the subtle arch this creates in the roof of your mouth for five seconds.
6. Repeat this exercise five times.
I hold most of my tension in my face, which is why this specific exercise works best for me. I perform this exercise at least once an hour daily. It has been life-changing and changed the way I manage my anxiety.
Maintaining a regular daily schedule that includes the above disciplines while working from home during the pandemic contributed positively to my mental health. In addition to the above, I make a daily attempt to stick to a regular bedtime routine, get ready and dressed, work regular hours. I try to manage overtime accordingly by having open discussions with my employer to maintain a healthy work-life balance. The predictability of a routine makes me feel more in control and likely will for you, as well.
I will conclude with these few words: To achieve an intentional life, you must be intentional about your daily habits.
CPA Assist provides confidential counselling services and 24/7 crisis support to Alberta and Saskatchewan CPAs, candidates, and their immediate families. To book an appointment through CPA Assist, call 1-855-596-4222 or email cpaforbes@telus.net.
Do you have a wellness story you want to share with your fellow CPAs? Email us at contact@cpa-assist.ca.