The COVID-19 pandemic has ignited a Tsunami of mental health concerns, especially among kids and youth. According to Hasina Samji et al., Child Adolesce Ment Health 2021: “Individuals at risk may experience new onset of mental illness, while those with pre-existing mental health conditions may experience symptomatic worsening, especially if mental health service access is impeded ..” The impact has been tremendous, and is ongoing, and access to timely care is challenged by limited resources and extensive wait times. The following resources are meant to be a guide, and provide some support. It is by no means an exhaustive list.
If you have questions about these resources, or if you have some that you feel are helpful for us to post, please email firstname.lastname@example.org
RESOURCE LIST (not all are specific to COVID-19)
If you are actively suicidal, call 911 or speak to a responsible adult, if you are thinking of suicide, please click here.
Toronto Distress Centre: (416) 408-0007
Kids Help Line: 1 (800) 668-6868
FREE MENTAL HEALTH HELP
http://mindbeacon.com (FREE Mental health support for Ontario Residents)
helpahead.ca (1 866 585 6485) This is a centralized phone line to access child, youth and family mental health and well-being resources in Toronto.
myicbt.com (CBT therapy, delivered online).
Downloadable apps: (some applications may have a fee)
This is another method that you can use to cope with overwhelming emotions. ITIPP is an acronym that stands for the following four steps: temperature, intense exercise, paced breathing, progressive muscle relaxation.
Practice each of these techniques, so you know what they feel like. Then use them, when you feel overwhelming emotion and you feel like you need them.
This works by changing the temperature.
Cooler temperatures decrease your heart rate (which is usually faster when we are emotionally overwhelmed). You can either splash your face with cold water, take a cold (but not too cold) shower, or if the weather outside is chilly you can go outside for a walk. Another idea is to take an ice cube and hold it in your hand or rub your face with it.
Higher temperatures increase your heart rate (which is usually lower when you feel depressed, sad, or anxious). You can take a hot bath, nestle up in a blanket, go outside on a hot day, or drinking a warm tea.
Note, be smart about it. Cold exposure can make your blood pressure drop, and heat exposure can raise your blood pressure. If you have a medical condition where this could be a problem, skip this step or consult your physician.
I Intense Exercise
When you have a built-up energy as a result of experiencing overwhelming emotions, it can be a really good idea to spend this energy by doing a cardio work-out. It doesn’t have to be anything fancy – you don’t need special equipment or expensive membership in a gym. Simply get on your feet and do one of the following: go for a run around the block, do jumping jacks in your room, go outside and walk fast. You can also try jumping rope, dancing or lifting weights (if you already have them). Do this for 10-15 minutes but don’t overdo it. When you spend that conserved energy you will feel more tired and your overwhelming emotions will become more balanced.
P: Paced Breathing
In order to reduce the physical manifestation of the overwhelming emotions you feel (for e.g. increased heart rate, flushed face, dry mouth, sweating etc.) it helps to try to control your breathing so that its rate will eventually decrease. Try the following technique: breathe in deeply through your nose (abdominal breathing) for four seconds and then breathe out through your mouth (for six seconds). Do this for 1-2 minutes.
P Progressive Muscle Relaxation
In order to relax the tense muscles in our body while we are experiencing extreme emotions, you can try progressive muscle relaxation. You can do this from a seated position. Start with the top of your body – become aware of your muscles and the upper back and deliberately tighten them for five seconds. Then let go – you should feel the region loosening up. Keep doing this with your arms, your abdominal and back muscles, your bottom muscles, thighs and upper legs and calves. This is a great way for your body to let go of the excessive energy that has built up with the overwhelming emotions.
Situation: “Today when I woke up, I felt very empty and down. It didn’t help that the weather has been dull for days now. All of this reminded me how 2 years ago, this time of the year, I was feeling very depressed and was coping with the dysfunctional relationship I have with my father. This memory made spiral down, and in no time I didn’t want to go on with my day, finish the work responsibilities that I have, or do anything. As the morning went on I felt even more depressed and empty.”
T – Temperature: I chose to have a hot bath, something that will make me feel warmer, both physically and potentially emotionally as well. It felt like an act of self-kindness, and it really did help me not to fall even more into this sad memory lane.
I – Intense exercise: I put on some music since I could use having a little fun time, and I put the effort to get my muscles going and dance. I did this for 10 minutes, and I felt more energized after.
P – Paced breathing: I did two minutes of the paced breathing technique.
P – Progressive muscle relaxation: By step four, I already felt better doing the previous three. Nevertheless, I sat comfortably and did the progressive muscle relaxation instructions. I feel like the TIPP technique really helped me not to feel more empty and depressed, and I went on with my day.