Afrontar la cuarentena durante el COVID-19

¿Cuál es el objetivo de la cuarentena?

El objetivo principal de la cuarentena es reducir la propagación de la infección limitando el movimiento del público en general y manteniendo a todos seguros y saludables. Es importante participar en la cuarentena porque también puede ayudar a evitar que los sistemas de salud se colapsen por los pacientes con la enfermedad.

¿Cómo se supone que debo sentirme durante la cuarentena?

Es importante recordar que, sin embargo, lo que siente durante este tiempo es normal. Es normal sentirse triste, estresado, confundido, asustado o enfadado durante una crisis.

¿Cómo manejo mi salud mental durante la cuarentena?

Controlar su estrés y bienestar psicosocial durante este tiempo es tan importante como controlar su salud física.

1. Cuide su cuerpo: duerma lo suficiente, coma una dieta equilibrada y realice actividad física. Si continúa trabajando en casa o en la comunidad, asegúrese de descansar y tomar descansos durante el trabajo o entre turnos
2. Cree una rutina: mantenga una rutina personal diaria y un horario como vestirse diariamente, tomar una ducha, hacer una lista de lo que desea lograr para crear una sensación de familiaridad.
3. Manténgase conectado: aproveche al máximo la tecnología y manténgase en contacto con amigos y familiares
4. Practique estrategias de afrontamiento útiles: utilice habilidades que lo hayan ayudado previamente en momentos de estrés (es decir, bailar, dibujar, cocinar, escribir un diario o hablar con un amigo). Si estás buscando nuevas habilidades, puedes intentar meditar
5. Evite estrategias de afrontamiento poco saludables – como fumar, alcohol o drogas (a largo plazo, esto puede empeorar su bienestar mental y físico)
6. Limite el consumo de medios de comunicación: el flujo constante de noticias sobre el brote puede causar más estrés y preocupación. Manténgase informado sobre la situación a través de fuentes confiables, pero practique limitar su consumo de noticias y redes sociales para reducir la ansiedad y evite sentirse abrumado
7. Tómate un día a la vez: resiste pensar demasiado en el futuro, recuerda que estas son medidas temporales
8. Busque apoyo: si se siente abrumado, comuníquese con un profesional de la salud o un consejero. Haga un plan de a quién llamar y a dónde ir si necesita más apoyo para las necesidades de salud mental

 

Cómo identificar un problema de salud mental:

1. Temor y preocupación por tu propia salud.
2. Cambios en los patrones de sueño o alimentación.
3. Dificultad para dormir o concentrarse
4. Empeoramiento de los problemas de salud crónico.
5. Mayor uso de alcohol, tabaco u otras drogas.

 

¿Cómo puedo mantenerme conectado durante la cuarentena y el distanciamiento social?

Use sus dispositivos electrónicos para conectarse con sus seres queridos llamando, enviando mensajes de texto, enviando correos electrónicos o programando chats de video. Incluso puede programar un tiempo para pasar el rato con amigos o familiares. Pueden intentar cocinar o comer juntos a través del chat de video. Netflix tiene una nueva opción para chatear con amigos mientras mira el mismo programa o película. Incluso hay opciones para jugar juegos de mesa en línea con amigos.

¿Qué recursos de salud mental existen para mí durante este tiempo?

Muchos terapeutas están ofreciendo sesiones a través de visitas virtuales en este momento. Si aún no está conectado con un terapeuta, puede encontrar uno en Psychology Today.  También hay muchas líneas directas de salud mental / bienestar que cuentan con personal las 24 horas del día, los 7 días de la semana a través de llamadas o mensajes de texto:

1. Crisis Text Line
   1. Text Home al 741-741
2. National Suicide Prevention Lifeline
   1. 1-800-273-TALK (8255)
   2. Español: 1-888-628-9454

Coronavirus (COVID-19)

¿Qué es el coronavirus (COVID-19)?

El coronavirus (COVID-19) es una nueva enfermedad respiratoria que nunca antes se había visto en humanos. Los síntomas a menudo son leves y similares a un resfriado o gripe. La mayoría de las personas infectadas con COVID-19 desarrollarán tos, falta de aliento y fiebre. Sin embargo, las personas con enfermedades respiratorias como el asma o la  fibrosis quística, las personas con sistemas inmunes debilitados o las personas mayores de 60 años pueden experimentar síntomas graves que podrían poner en peligro su vida.

¿Cómo se contrae este virus?

El virus se encuentra en la mucosa, la saliva y/o el esputo de una persona infectada (secreciones de los pulmones). COVID-19 probablemente se propaga cuando una persona infectada estornuda o tose cerca de una persona no infectada. El virus también se puede transmitir al tocar objetos o superficies contaminadas.

¿Cómo puede saber una persona si tiene COVID-19?

La única forma en que una persona puede saber con certeza si tiene COVID-19 es consultar a un proveedor de atención médica, quien luego realizará una prueba especial. Si ha estado expuesto a una persona con el virus o está experimentando síntomas respiratorios leves y fiebre, llame a su médico para determinar si necesita hacerse la prueba. Si tiene fiebre, no tome medicamentos como ibuprofeno o medicamentos antiinflamatorios no esteroideos (AINE). ¡Tome paracetamol o Tylenol, solo!

Cada vez que alguien esté muy enfermo o tenga problemas respiratorios, debe ver a su proveedor de atención médica o ir a urgencias del hospital más cercano inmediatamente.

¿Se puede prevenir el COVID-19?

Hay maneras de reducir el riesgo de que una persona se infecte con el virus COVID-19 (así como muchas otras enfermedades que se transmiten de persona a persona).

• Evite estar cerca de personas enfermas. No bese, abrace ni comparta tazas o cubiertos con nadie que esté enfermo.
• Practique el distanciamiento social (mantener de 3 a 6 pies con otras personas)
• Evite dar la mano a otros.
• Lávese las manos con frecuencia con agua y jabón durante al menos 20 segundos. ¡Intenta contar hasta 20 diciendo “uno uno mil, dos uno mil …” o canta “Feliz cumpleaños” dos veces!
• Use desinfectante para manos cuando no pueda lavarse las manos
• Cúbrase la boca y la nariz cuando estornude o tosa
• Evite tocarse la nariz, la boca o los ojos.
• Lleve una mascarilla en público
• Cambia tu ropa después de salir en público
• Lávese la cara después de salir en público.
• Limpie las superficies con un desinfectante cuando alguien de su familia esté enfermo.
• ¡Vacúnese contra la gripe!

 

Si tiene asma, también debe:

• Revisar y actualizar su plan de asma con su proveedor de atención médica.
• Tome su medicamento para controlar su respiración.

How do I deal with burnout in school?

Thanks for your question. Many teens share this concern. Here are some things to consider.

First, it’s important to understand the source of your burnout.

• Is it because you’re struggling with a specific class (or a few)? Think about seeking out extra support from a teacher or tutor to help you understand the material.
• Is it related to feeling very busy and tired? Think about making time for self-care and consider whether you can take a break from some activities.
• Are you feeling unmotivated and/or generally have a low mood? Think about talking with your health care provider to see what can be affecting your mood, and what can be done to help.

Burnout can also be due to a mix of these things or something else.

In general, it can be helpful to check in with yourself about your burnout and take breaks as needed. Some things you may find helpful:

• Incorporate active self-care into your daily routine. This can include walking or dribbling a basketball.
• Schedule time for your schoolwork so that you can also schedule time for other fun activities.
• Ask your friends, parents, or a trusted adult for support.
• Reflect on your long term goals that are motivating and exciting.
• Consider taking 1 minute to practice mindfulness. Sit down, take a couple deep breaths, then close your eyes and take a few more deep breaths. Pay attention to how the air feels going in through your nose and out through your month. After 10 to 15 breaths slowly open your eyes.​

I am currently on the birth control pill (BCP). This month I decided to skip the placebo week “sugar pills” and just start a new pill pack. I’ve heard that when you to do this you’re supposed to have spotting, but I haven’t. I have sex regularly, could this be a sign that I’m pregnant or did I just get lucky?

This is a great question, so glad you asked! There are many different reasons why people use the “birth control” pill (BCP.) Some may use the pill  to prevent pregnancy, while others use it for menstrual period regulation (making sure your periods comes at the same time each month), period suppression (stopping your period), hormone replacement, endometriosis,  or cramps.

There are two different ways you can be prescribed birth control pills: the first is cyclic and the second is continuous. For cyclic birth control pills, you take all the pills in a traditional 28-day pill packet and 21 days of the pills contain active hormones and the last 7 days are placebo or sugar pills that don’t contain hormones. There are other variations of pill packets that include 23, 24, 26, or even 28 active hormone pills. During the placebos (sugar pills), the lack of hormones will result in a period.

The second way of taking birth control pills is continuous. During continuous use, you would skip the last 7 placebo or sugar pills and continue on to a new packet. You would be prescribed a larger number of packets of pills to carry you through Continuous birth control pills work best if the pills are monophasic (meaning all one dose, all one color). In some cases, girls do experience irregular periods and spotting with continuous use. It’s important to discuss continuous birth control pills with your health care provider before you begin to taking the pill continuously, to make sure you have the right prescription. It’s also important that you check with your health insurance company to see if you can receive continuous birth control, sometimes there needs to be medical reason for this type of use.

The pill is 99% effective against pregnancy when used perfectly (i.e. taken at the exact same time every single day) and only 91-93% effective against pregnancy with typical use. It’s important to remember that the pill does not protect you against sexually transmitted infections (STIs) so it’s important to also use a condom. If you think you may be pregnant, you need to schedule an appointment with your health care provider (HCP) right away.

How can I exercise when I’m social distancing and stuck indoors?

Thanks for your question. Right now, we are all adjusting to new schedules and life routines. We congratulate you on wanting to make sure to keep yourself healthy by following guidelines regarding social distancing and minimizing your chance of getting the coronavirus.

While lots has changed, it’s important to try to stick to a schedule and be active. Exercise is important for your physical health and can also help relieve stress. Here are some ideas:

• Get up and walk around your home every 1 hour for 5-10 minutes.
• Try these stretches and exercises at home. You can also search online for fitness videos to do.
• If you have a backyard, we recommend going outside. Please make sure to only have contact with household members who are not sick, and no one outside of your household. Also, a friendly reminder to wash your hands once you go back inside.​

Coping with Quarantine during COVID-19

What is the goal of quarantine?

The main goal of quarantine is to reduce the spread of infection by limiting the movement of the general public while keeping everyone safe and healthy. It’s important to participate in quarantine because it can also help prevent the healthcare systems from becoming overwhelmed by patients with the illness.

How am I supposed to feel during quarantine?

It’s important to remember that however you are feeling during this time is normal. It is normal to feel sad, stressed, confused, scared or angry during a crisis.

How do I manage my mental health during quarantine?

Managing your stress and psychosocial wellbeing during this time is as important as managing your physical health.

1. Take care of your body– get enough sleep, eat a balanced diet and engage in physical activity. If you are continuing to work at home or in the community make sure to rest and take breaks during work or between shifts
2. Create a routine– Maintain a daily personal routine and schedule such as getting dressed for the day, taking a shower, making a to-do list of what you want to achieve to create a sense of familiarity
3. Stay connected– Make the most of technology and stay in touch with friends and family
4. Practice helpful coping strategies– utilize skills that have helped you previously in times of stress (i.e. dancing, drawing, cooking, journaling or talking to a friend). If you are looking for new skills you can try meditating
5. Avoid unhealthy coping strategies– such as smoking, alcohol, or drugs (in the long term these can worsen your mental and physical wellbeing)
6. Limit media intake– The constant stream of news reports about the outbreak can cause more stress and worry. Stay informed about the situation through reliable sources but practice limiting your news and social media intake to lesson anxiety and avoid feeling overwhelmed
7. Take one day at a time– resist thinking too far into the future, remember these are temporary measures
8. Reach out for support– If you feel overwhelmed reach out to talk to a healthcare worker or counselor. Make a plan of who to call and where to go if you need more support for mental health needs

How to identify a mental health concern:

1. Fear and worry about your own health
2. Changes in sleep or eating patterns
3. Difficulty sleeping or concentrating
4. Worsening of chronic health problems
5. Increased use of alcohol, tobacco or other drugs

How can I stay connected during quarantine and social-distancing?

Use your electronic devices to connect with loved ones by calling, texting, emailing, or scheduling video chats.. You can even set up a time to virtually hangout with friends or family. You can try cooking or eating a meal together through video chat. Netflix has a new option to chat with friends while watching the same show or movie. There are even options to play board games online with friends.

What mental health resources are out there for me during this time?

Many therapists are offering sessions  through virtual visits at this time. If you are not already connected with a therapist you can find one on Psychology Today. There are also many mental health/wellness hotlines that are staffed 24/7 via call or text:

1. Crisis Text Line
   1. Text Home to 741-741
2. National Suicide Prevention Lifeline
   1. 1-800-273-TALK (8255)
   2. Spanish: 1-888-628-9454

I have some symptoms of depression. Should I contact someone to test me for depression?

Healthcare providers “test” for depression by asking questions about what you’re going through. Unfortunately, there’s not a blood test for depression just yet! Your doctor will ask about your mood, how you’ve been sleeping, your energy level, and if you’re eating more or less than usual. They may also recommend a test to check your hormone levels, because sometimes hormonal imbalance can cause depression symptoms. It is so great for you to be reflecting on what you’re feeling and interested in finding support! We encourage you to share your concerns with your primary care provider (PCP) and they can help you understand what’s going on, and help you learn about options for treatment. If your mood is causing you to wish you weren’t alive, you should tell a parent or a health care provider immediately, call a crisis line (1-800-273-8255), or go to the emergency room to help you feel safe.