Advice for the worried.

Jennifer—a postdoc—had been working from home for 4 weeks. Anxious about the COVID-19 pandemic, she was having trouble focusing on her research. She knew her mental health had deteriorated and that she needed advice to stay motivated. So she reached out to Steven, a friend who also happens to be a practicing psychiatrist. He didnu0027t solve all of Jenniferu0027s problems. But he did provide a new lens to view them through—as well as concrete steps she could take to improve her mental health. Our conversation has been edited for clarity and brevity. u003e “When dealing with anxiety, itu0027s important to … practice activities that are restorative.” u003e JENNIFER: In academia, we are often encouraged to suck it up when problems arise. I am currently writing two papers. I know others who are writing grants. Should we expect to use this “time away from the lab” to be superproductive? u003e STEVEN: Working in a COVID-19 world is not normal. You shouldnu0027t dwell on guilt if youu0027re not functioning at maximum productivity levels. You need time to process the grief that comes with the loss of your former work life and social life. u003e J: I occasionally find myself spiraling down a hole of despair, spending hours reading about all the terrible things happening in the world. The news makes me feel sad and helpless, which in turn zaps all the motivation out of my day. What should I do? u003e S: In these spirals, it is important to recognize that thereu0027s a lot happening right now that you canu0027t control. Even though it is incredibly hard, shift your attention to things you can control. For example, you cannot control the number of people who are dying from COVID-19. But you can do your part to maintain social distancing. u003e J: I am worried about members of my family getting sick. Iu0027m also worried about my future in academia because many universities are instituting hiring freezes. How can I get rid of all this worry? u003e S: Try compartmentalizing the worry into a time block. Spend 20 minutes each day writing down and acknowledging your feelings. Then, think about reasonable solutions. For example, you could brainstorm how you could secure funding to extend your postdoc, which would give you more time to publish papers and apply for academic jobs next year. You could also learn about jobs that might interest you in other sectors, such as industry. u003e J: Sometimes I wake up in the middle of the night and canu0027t go back to sleep. Iu0027m physically tired, but my brain is restless. I end up just lying there, thinking and worrying about everything thatu0027s going on. Is this anxiety? u003e S: It could be. Anxiety is a persistent feeling of worry. Sometimes it is constant, while other times it rushes over you all at once. When dealing with anxiety, itu0027s important to assess your emotions and talk about what youu0027re going through with trusted friends and family. You should also practice activities that are restorative and relaxing, especially before bedtime. Listen to music, take a hot shower, read a book, or do something else that you enjoy. u003e J: These past few weeks have been difficult for so many people, and I fear itu0027ll get worse. However, I have also been inspired by good things that people are doing. For example, students, postdocs, and faculty members at our university have donated thousands of dollars to support our furloughed food service workers. It fills me with some confidence that we will overcome this. u003e S: Thatu0027s great. These are trying times, but theyu0027ll be easier if we do what we can to support one another. A key strategy for combating sadness, stress, and anxiety is to express gratitude for what you do have. Keep that up.