If you are experiencing Pandemic Stress, Acceptance and Commitment Therapy (ACT) can help! This is a stressful time for most of us; the mental health aftermath of a pandemic is sometimes called a “second pandemic” because of the rise of depression, anxiety, and PTSD. And in addition to fear of the coronavirus itself, we are currently facing other major, global stressors like climate change, forest fires, systemic racism, economic uncertainty, and political divisiveness. No wonder so many of us are exhausted!

In this podcast episode, co-hosts Diana Hill and Debbie Sorensen discuss Pandemic Stress and give examples of how they use ACT practices themselves, as they experience emotional ups and downs. Whether you are anxious, depressed, lonely, or irritable, Diana and Debbie have some strategies from ACT that might help you be more flexible and accepting in the face of the pandemic. As Diana says in the episode, “it’s almost like ACT was made for Pandemic Stress!”

Listen and Learn About

• Pandemic Stress and the “second pandemic” of mental health concerns.
• Diana and Debbie’s own experiences with Pandemic Stress.
• The difference between threat, fear, and anxiety.
• How Psychological Flexibility and ACT offer the key to navigating pandemic stress.
• Why practicing acceptance is more helpful than experiential avoidance.
• Shifting your perspective when “doom and gloom” thoughts arise.
• Letting go of unrealistic personal expectations, and finding a healthy routine that supports your wellbeing.
• Loneliness, moral distress, and loss during COVID.
• How we can reconnect to our values, do the next right thing, and have a sense of common humanity.
• Building social connection and effectively working from home.

Resources

• Diana’s 6 ACT Strategies for Transforming Anxiety & Increasing Psychological Flexibility
• Debbie’s Pandemic Stress Blog Posts
• If you need a good cry, here’s a link to the song The Next Right Thing from Frozen 2
• Diana’s friend Gwendolyn’s beautiful song and you can sign up for Gwendolyn’s community singing newsletter

Pandemic Stress Articles

• “How I used ACT to cope with COVID”
• Article on Pandemic-Related Distress
• Uncertainty and Psychological Flexibility
• Family systems and Psychological Flexibility
• The Moderating Roles of Psychological Flexibility and Inflexibility on the Mental Health Impacts of COVID-19 Pandemic and Lockdown in Italy
• Responding to Moral Dilemmas in the age of COVID
• Older Adults and Social Connection while Social Distancing

• 4. Habits: The Science of Behavior Change (Part 1)
• 5. From Awareness to Action: Behavior Change (Part 2)
• 7. Insomnia: Strategies to Stop Struggling with Sleep with Dr. Alisha Brosse
• 37. Post-Traumatic Growth
• 42. Strategies to Increase Focus and Work More Effectively
• 43. Willpower With Dr. Kelly McGonigal
• 44. Anxiety Happens with Dr. John Forsyth
• 52. Palliative Care and Healing with Dr. Michael Kearney
• 59. Zzzzzz…The Science of Sleep
• 62. Language, Suffering, and Meaning with Dr. Matthieu Villatte
• 77. Acceptance and Commitment Therapy with Dr. Jill Stoddard (now our fabulous co-hosts!)
• 116. Building a Meaningful, Values-based Life with Dr. Jenna LeJeune
• 117. Bearing Unbearable Loss: A conversation About Grief with Dr. Joanne Cacciatore
• 118. Moral Injury and Shame with Dr. Lauren Borges and Dr. Jacob Farnsworth
• 124. Nutritious Movement and Why it Matters with Katy Bowman
• 131. COVID-19 Anxiety, Cultivating Safeness, and Polyvagal Theory with Dr. Stephen Porges
• 132. The Joy Of Movement With Dr. Kelly McGonigal 
• 133. Mental Health in the Age of COVID-19 with Dr. Robyn Walser
• 134. What to do When Work, Parenting, and Partnership Collide During Quarantine
• 138. Exploring Existence and Purpose: Existentialism with Dr. Robyn Walser
• 146. Parental Burnout with Lisa Coyne
• 149. How Not Lose It with Your Kids with Dr. Carla Naumburg
• 152. Helping the helpers with Dr. Susan David
• 155. Mindfulness and Recovery with Dr. Rebecca Williams
• 159. Challenging Times During Adolescence with Dr. Louise Hayes
• 160. Schooling at Home, Pandemic Pods, And Socially Just Parenting With Jen Lumanlan

<figure class="wp-block-image size-large"><figcaption>Diana (left) and Debbie (right) find a moment for connection while recording this Pandemic Stress episode.</figcaption></figure>