One of the most important things to monitor during times of uncertainty and stress is your mental health. I know I’ve talked about this repeatedly, but it really is so very important. Your mental health can directly affect your physical health, and from there it’s a quick slide down a greased chute to some pretty serious problems.

Many people who never before suffered from depression or anxiety are exhibiting symptoms since COVID-19 became widespread. There is no precedent, there is no certainty, there are no good answers, no one knows what will come next or how long it will last, and it’s anybody’s guess when someone might develop a vaccine so we can maybe return to normal life. Those who already suffered from depression or anxiety or both are often even worse off since the current situation exacerbates their existing condition. Add to that most of us can’t see our doctors and are worried about keeping health insurance so we can when we’re allowed, and it’s a recipe for what seems to be certain disaster.

That can be true, but it does NOT have to be. The insurance worry has been alleviated for those covered under the IATSE Heath and Welfare plans, at least for the second and third quarters, and possibly for the fourth as well once we get closer. Unemployment, while it doesn’t cover everyone, eases a bit of the financial pressure for a while. And say what you will about the federal stimulus checks, they certainly came in handy for a great number of people.

For me personally, my therapist has been holding video sessions through a secure app, so we can continue as normal. But until unemployment got sorted out, I was afraid to go deeper in debt and I missed an entire month of weekly sessions, which made my already existing depression and anxiety exponentially worse. So I get it. I know where you’re coming from, and I understand how debilitating it can be. There were days I didn’t move off my couch even to eat. There are still frequently days when I sleep for upwards of 15 hours at a stretch. Mental illness, whether temporary or not, is no joke.

It’s not hopeless!

There is a light at the end of the tunnel, and it is NOT a train! There are multiple things you can do even without a therapist to get yourself out of a depressive cycle that are surprisingly easy. Not everything works for everyone, so I’m going to get into a few different things in hopes all of you will find something that appeals to you.

The food you eat directly affects how you feel

There are several foods highly recommended for dealing with stress. I know a lot of us have been snacking and eating comfort food and generally not being at all healthy, and it’s taking a toll on our mental health. Foods that combat stress that actually work are things like herbal teas, whole grains, avocados, fish, nuts, citrus fruits, berries, foods high in fiber and probiotics, and even dark chocolate! Eating healthy in general can help us feel better, but these things in particular top the list for those with stress and anxiety. If you want comfort food, go for a bowl of oatmeal topped with berries instead of a pan of macaroni and cheese. If you want something sweet, make it dark chocolate. Both your body and mind will thank you for it.

Many of the same foods recommended to alleviate anxiety are also recommended to ease depression. It makes sense as the two often go hand in hand, but there are some additional foods that are specifically shown to help with depression.

Foods high in Selenium: whole grains, organ meats, and some seafood. Foods high in Vitamin D: fortified dairy products, oily fish, eggs, and beef liver. Foods high in Omega-3 fatty acids: chia and flax seeds, cold water fish (salmon, tuna, sardines), and walnuts. Foods high in antioxidants: berries, soy, most fresh fruits and vegetables, and pretty much any edible plant product. Foods high in B vitamins: eggs, poultry, oysters, milk, whole grains, nuts, dark leafy vegetables, and beans. Foods high in protein: chickpeas (garbanzo beans), tuna, and turkey. Foods high in Zinc: nuts, pumpkin seeds, beef, poultry, pork, oysters, and whole grains. And of course foods with probiotics like yogurt.

There are also some foods you should definitely avoid if you’re prone to depression. Alcohol, junk food, fast food, processed foods and oils, caffeine (which seems counter-intuitive, but that’s because most people overdo it instead of consuming it in moderation). These things can make your depression worse without you even realizing it.

Practicing mindfulness can help in many different ways

Every time I hear “mindfulness” I automatically translate it to “meditation”. While meditation is one thing you can do, it is by no means the only thing. There are probably a lot of you, like me, who find it impossible to meditate, and that’s OK! Try some other things instead. Did you know there is a whole section on LinkedIn Learning full of classes both short and long on different ways to practice mindfulness? Since all IATSE workers (members or not) are eligible for a free subscription to LinkedIn Learning, why not check it out? An easy, online application is available through the IATSE Training Trust Fund.

An organization called simply Mindful offers a list of five simple mindfulness practices for your everyday life, all of which can continue to be helpful even after this particular crisis is over. PsychCentral has some simple 1-minute mindfulness exercises as well, many of which I’ve been using for quite a while without knowing they were actually a thing. Any or all of the things you’ll find at any of these sources (and this is just a sample, there are plenty more online) can help you get through tough times, and with such a wide variety of options there is something for everyone.

Colouring!

Recently there has been an incredible upsurge in adult colouring books and printable sheets as people realize the simple joy of creating something pretty can ease incredible amounts of stress. Whether you choose complicated designs or prefer a children’s colouring book, there is something about taking a black and white outline and making it uniquely yours that is soothing. Plus, you then have something pretty you could hang up if you want! There are of course hundreds of colouring books you can buy, but several websites are offering free printable sheets as well if you just want to get your feet wet without spending a lot of money.

For example, Crayola has several different types of printable pages, all free, ranging from simple to difficult. A website called fittingly enough Just Color has 1500+ different designs you can print for free and colour as you wish. And one a friend just showed me the other day is World Wildlife Fund, which doesn’t have a lot of sheets, but the ones they do have are beautiful. Again, this is just a representative sample… there are hundreds of sites offering free printable colouring sheets.

I won’t link to any because I try to keep family-friendly, but there are also a large number of “sweary” colouring books for adults. I just bought one that is a snarky, cursing holiday theme. There are many others, some of them better than others.

Tips for reducing anxiety and stress

All of the above things are excellent ways to reduce your stress, depression, and anxiety. But I want to recap and add a few more, just to show there are almost endless options. The best part about that is you should be able to easily find something that works for you. Not everyone is the same, not everyone suffers the same, and not everyone can find relief the same.

Going back to PsychCentral, they have assembled a quick list entitled 9 Ways to Reduce Anxiety Right Here, Right Now. They may work for you, they may not. Personally, I find the very first one the most helpful: Take a deep breath. It forces you to stop for a second, which often interrupts the flow of panic. It’s also a lovely way to relax enough to fall asleep. If you’re an Android user, there is an app called Sleeping Pill I’ve found to be very helpful at night.

Psychology Today has put together a list of 21 tips they claim can “Change Your Anxiety Forever”. I don’t know about forever, but immediate relief certainly isn’t all bad. And if it does last forever, great! You’ll find some of the same things here that are in the PsychCentral article, but several more as well.

CBDCentral recently called my attention to an article they published which has some good information if you’d like to look into CBD Oil for Anxiety. I have no personal experience and don’t claim to have medical knowledge, but you can certainly make your own decision.

I’m going to add one of my own, that I’ve been doing for about six years now. At the end of every day, I find three positive things that happened that day. I call them “Today’s Positives”, and I post them on Facebook as a way of keeping myself accountable for doing it. When I first started it was like pulling teeth, and I more than once fell back on, “I have a home, I have clothes, and I have food.” But as time goes by, you retrain your brain to look for the good instead of the bad. There are some days I write entirely too many things. There are still days when I’m having a hard time that I keep it to the bare minimum. But it’s a thing recommended by therapists and other medical professionals, and it really does work.

In conclusion

With any luck at all, you’ve been able to find something in this post that can help you. Additionally, don’t forget about the resources and partnerships the IATSE has made available to you, such as the peer-to-peer chat app Be Scene – Be Heard and the Entertainment Industry Therapist Finder. Also of use is the Self-Assessment Tool put together by Behind the Scenes as a way to help you figure out with what aspect of your mental health you most need help. I would be remiss if I did not also mention IATSE C.A.R.E.S., specifically created to “provide support to our most at-risk, elderly, and/or disabled members during the COVID-19 crisis”.

I’m also going to include some toll-free phone numbers here.

• The Suicide Prevention Hotline: 1-800-273-8255.
• National Domestic Abuse Hotline: 1- 800-799-7233.
• Self-Harm Hotline: 1-800-DONT CUT (1-800-366-8288)
• Family Violence Helpline: 1-800-996-6228
• Crisis Text Line: Text REASON to 741741
• National Council on Alcoholism & Drug Dependency: 1-800-622-2255
• GLBT Hotline: 1-888-843-4564
• The Trevor Project: 1-866-488-7386 or text “START” to 678678 (Provides crisis intervention and suicide prevention services to lesbian, gay, bisexual, transgender, queer & questioning—LGBTQ—young people under 25.)
• Mental Health America Hotline: Text MHA to 741741
• The Childhelp National Child Abuse Hotline: (800) 422-4453
• Rape, Sexual Assault, Abuse, and Incest National Network (RAINN): (800) 656-HOPE

We are all in this together, but we are all at different places mentally, financially, and physically. Please don’t feel you are alone, and please don’t feel you just need to “tough it out”. I’ve said it before and I’ll say it again… THERE IS NO SHAME IN NEEDING HELP. Reach out. There is help available, a lot of it for free. Don’t try to go it alone; there’s no need. Self-care is not a luxury, it is a necessity. I’d like to see all of you when we are finally back to work!

Now, what do we say?

Be safe. Be well. STAY HOME. And as always… WASH YOUR HANDS!

Obviously many of you did not choose homeschooling, and now here you are. Yes, a great number of schools are holding class via Zoom or other software, and of course schools sent work home with the kids that they’re supposed to do while they’re home. I can’t help you figure out New Math, and I certainly can’t tell you to ignore the requirements you’ve been given for your child.

What I can do, however, is show you ways to think outside the box so you can not only teach your kids valuable things, but also get things done around your house. Everybody wins!

Take cooking, for example. Cooking is math, and it’s also reading comprehension. There are fractions all over the place in cooking! Depending on the age of your kids, you could have them choose a recipe and make it (with supervision). Another fun one is to have your kids think of something they love to eat, and then write a recipe how to make it. If you’ve got more than one kid, have them exchange recipes and try to make food following them as written. Explain to them how fractions work, and convert cups to ounces, etc. Not only did you teach them something, you also get a meal out of it!

Laundry. Since I do a great deal of laundry for shows, I pretty frequently hear, “it’s just laundry, how hard can it be?” I admit, it’s not hard. You just have to follow the rules and you’ll be fine. Now is a lovely time to have your kids start doing their own laundry! Have them read the tags, separate items appropriately, and wash and dry them how they’re supposed to. If your kids are old enough, teach them to iron! These are valuable life skills, and an astonishing number of people don’t know how to do them.

Cleaning! Cleaning can be science. Explain what different cleaning chemicals do, which ones can be mixed, which ones should never be mixed, and how much to use for any given project. Make sure they’re aware of those that should only be used in a well-ventilated area and those that require protective clothing, and why. Look up how much bacteria can live on various surfaces and how long it can live if left alone. Also, while I’m sure you have, make sure they know the proper way to wash their hands and for how long.

Washing dishes. Many of you I’m sure have a dishwasher, and that’s fine. But you can teach them how to scrape and rinse. How to sort. How to be safe when handling sharp knives. How to load a dishwasher properly. They can also dry and put away dishes, which will help when you have them start cooking more.

Yard work? Why not? I’m having to stretch a little here, but… Any leaves left in your yard will have started to break down by now, and new leaves should be budding. Circle of life! If you’re going to garden, have them help choose what plants, where to put them, which ones work well next to one another (and which ones do not), and ways to protect them from pests. You don’t have to have a yard for a garden, just an outdoor space where you can put some pots. Watching something go from a seed to something on their dinner plate is a good way to teach your kids to appreciate the work that goes into feeding everyone, and it’s also more likely they’ll eat healthier if they grow it themselves. Additionally, being tasked with taking care of a garden teaches them responsibility.

If you’ve got a yard, or can get to an outdoor space, learn about the various plants, flowers, and trees. Plan a daily walk around your neighbourhood, and maybe change up which ways you go so you see different things. Find a safe place to watch any construction going on and see how that works.

Play games! It’s not all drudgery. Many kids’ games are already geared toward teaching them in a fun way so they don’t even notice they’re learning. Anything with dice and pieces to move teaches numbers and counting. There are numerous memory games to keep their brains active. Some games help with spelling, others with math, and all of them with teaching patience, waiting your turn, and following rules.

Read to them. I assume as good parents you already are, but reading to your children is a great way to spark their imaginations. It’s also what I’ve always called travelling in my mind, as books take you places you can’t go right now. If your kids are older, have them read books themselves and then discuss with them what they’ve read. It’ll get your kids talking to you, and you’ll get some insight into how their brains work, both from the books they choose and how they interpret them.

You know your kids best, and now is your opportunity to let them learn how they want to. If your child loves to draw, let them draw! If they play a musical instrument, have them practice daily. You can have them put on shows, or write their own stories, or create their own games. Whatever your child loves to do, encourage them. School at home does not have to follow the strict guidelines of school at school.

The world will not end if your child is bored. They may think so, and they may make you feel like it with their whining, but it’s really not so bad. Some of my most creative projects have come when I’m bored, because all I have to think about is something to do. When I was little I used to spend hours sorting the buttons in my grandma’s button can. I’d sort beads, coins, anything like that. If they’re bored, DON’T let them watch TV or pick up a video game. They’ll figure something out.*

*I do not know your children. If yours are the type to invent new ways to blow something up or otherwise wreak havoc on your house, maybe letting them get too bored is a bad idea. I can only make general suggestions.

Have them keep a journal. I’ve seen this recommended for all of us. It seems counter-intuitive at a time when we’re “not doing anything”, but it’s a good time to write about your life, your hopes and dreams, how you’re handling what’s going on. Keep track of what you do every day, the feelings you have, fears, triumphs, and anything else you want. Not only is writing good practice for developing language, spelling, and grammar skills, but it’s a good way to take things that seem overwhelming and put them in a form where they can be dealt with. Share your journals and talk about the things in them. Your kids may surprise you.

Related to a journal, this is a thing I’ve been doing for years, and it helps my mental well-being. At the end of every day, find three positive things that happened, and write them down. They don’t have to be huge, earthshattering things, just good things that happened that day. Have everyone in the family make their list just before bedtime, and then share with each other. Not only will you all have to think of good things instead of dwelling on bad, but you’ll see what your family members find positive as well. And then you can work on doing more of those things, if it’s possible.

This is a big one. Don’t try to make your kid do school at home for the same number of hours they do school at school. Set a timer when you start a lesson. When it goes off, take a break. Do some jumping jacks. Take a walk. Have a snack. Do any kind of exercise. Play Simon Says. Have them walk the dog. Anything to keep it interesting and to break up the monotony for them. They’ll come back more able to concentrate on the next lesson.

Remember, anything can teach you something. Challenge your kids, and challenge yourself. Read books a bit above their normal level. Do puzzles that are a little harder than usual. Come up with a photography challenge. Create your own word searches or scavenger hunts. While you’re on your daily walk, see how many things you can find that start with a certain letter. The possibilities are endless, and not all of them are found in a textbook.

Having said that… Please also make sure your kids do work as assigned by their teachers and schools. Creating your own curriculum is great, but they’ll still need to be in the same place as their peers when they do finally go back to school. Just make it fun. Your kids will appreciate it.

Now, what do we say?

Be safe. Be well. STAY HOME. And as always… WASH YOUR HANDS!

These are stressful times. No one knows when they’ll be back to work. No one knows if they or someone they love will get sick. No one knows how they’re going to pay their bills, put food on the table, or anything else we (for the most part) normally take for granted.

Even if you’re not normally someone who has anxiety, depression, or any of a host of other psychological problems, it’s possible, perhaps even likely, you’ll develop them at least for the short term. Not only is that absolutely normal, it might even be expected.

I cannot stress enough, THERE IS NO SHAME. Many of us have grown up thinking if we have a mental illness we need to hide that fact from everyone. I’m not saying you have to include that information immediately after your name when introducing yourself to someone, and if you feel more comfortable keeping it to yourself that’s perfectly all right as well. But please, if you’re feeling off somehow, not your normal self, anxious, depressed, or heaven forbid thinking about harming yourself or others, reach out. It doesn’t have to be to anyone you know, and it can be completely confidential.

The Behind the Scenes Mental Health Initiative Steering Committee is aware that the current health crisis is not just physical, but mental, and they’re providing the tools to help you deal with it. In their words…

Finding help when you are going through a difficult time can be overwhelming. A simple internet search can result in hundreds of pages and links and different terminology which can further complicate seeking help. We hope these resource links provide a simple, straightforward way for you to find assistance.

Best part? Completely anonymous. Completely private unless YOU choose to share. Completely free.

There are several screenings, and it’s up to you how many you wish to take. They range from general well-being to specific concerns you may have about your behaviour. You don’t have to take them all, just the ones you feel might apply to you. Or you can take them all just in case you’re not aware of a problem… It’s all up to you!

The screening is for EVERYONE, not just those who think they may need help. It will provide you with information that will allow you to decide if you would benefit from the help of a mental health professional. Immediately at the end of each screening you will be provided with results, recommendations, and sources that can help.

I’m going to repeat myself. THERE IS NO SHAME. It’s not a thing I routinely announce although I’m certainly not shy about it, and I don’t think there’s anyone who knows me well who isn’t aware… I’ve been seeing a mental therapist pretty much every week for a little over a year. It helps, even if you don’t have a specific mental illness. If nothing else, you sit in a room with someone for an hour who has to listen to whatever you want to talk about!

If you want to take any of the screenings, and I sincerely, with every fiber of my being, encourage you to do so, please visit https://screening.mentalhealthscreening.org/behind-the-scenes

If you prefer to skip the screenings and go directly to finding resources, Behind the Scenes has compiled a list of places to find help, categorized by problem https://wp.behindthescenescharity.org/mental-health-and-suicide-prevention-initiative/resources-2/

There is help. You are not alone. Many things that seem overwhelming and unbearable can be overcome given the proper tools. Times are tough, and we have to support each other. Union is family, and family takes care of one another. I know the main focus of this post has been seeking help, but check on each other as well. You never know when a call, a text, an email, an instant message, can make the difference for someone who is feeling alone, isolated, and without hope. Reach out to your friends, your co-workers. See if they need anything. We are all in this together, and we can help each other get through it.

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