This post was written a little over two years after the peak of the COVID-19 pandemic and revised again in 2024. After mask mandates, caution among healthcare workers, and numerous deaths from this virus, we have since seen multiple virus variants and the release of several vaccines, including new boosters
The Challenges of Medical Training During COVID-19
I have recently been reflecting on the last few years. It was challenging to be in medical school during an unprecedented public health pandemic, and it certainly added to the stress that medical school brings. I am sure I am not alone in this; the pandemic did not pause life for anyone.
I was also thinking about First Line and remembered that my first episode discussed several issues related to the COVID-19 pandemic. I listened back and found several timeless points I wanted to highlight here. I hope that something here can be encouraging to you! I recommend listening (or re-listening) to the episode because these are just the highlights.
1. Loneliness: the Unspoken Epidemic
The Lasting Effects of Social Isolation
Most of us experience loneliness at one time or another, but COVID has increased the number of lonely people worldwide. Loneliness is a huge overlooked risk factor. The CDC reports that social isolation is associated with premature death, and this association rivals the risk increase from smoking. Loneliness is also estimated to increase your risk of dementia by 50%. The mind and body connection here is undeniable. Additionally, loneliness is associated with depression, anxiety, and suicide.
You could be on social media daily, interacting with hundreds of people, and still feel lonely. Interacting via your smartphone and computer is not a replacement for in-person conversations.
Action Plan
Reconnect in Person: Prioritize face-to-face interactions over digital ones. Schedule weekly, uninterrupted time with family or friends.
Limit Screen Time: Be mindful of your phone use during social gatherings, focusing on the people physically present with you.
2. Time Outside, a Pillar of Holistic Wellbeing
The Importance of Vitamin D and Nature
COVID worsened the tendency for us to stay inside. It is hard to return to healthy habits like spending time outdoors. More than 1 in 3 adults in the U.S. are vitamin D deficient. The lack of vitamin D is commonly subclinical, which means you could be deficient without showing symptoms. Deficiency is associated with cancer, cardiovascular disease, diabetes, autoimmune diseases, and depression. Over half of your vitamin D comes from sun exposure.
Action Plan
Embrace Outdoor Activities: Incorporate walking, running, or recreational sports into your routine. These activities not only boost your vitamin D levels but also improve physical fitness.
Make It Social: Exercise with friends or family to combine health benefits with meaningful social interactions.
3. Resilience and Reflection
Why Processing Difficulties Matters
Many of us are pushing forward so quickly past the COVID pandemic that we never stood still and realized what that means. Resilience requires you to allow yourself to fully experience what you are feeling so that you can process that information and move forward.
Action Plan
Celebrate Your Wins: Identify something you accomplished in the last year—big or small—and take pride in it. Share it with someone who will celebrate with you.
Journal Your Thoughts: Writing can help clarify emotions and provide a space to process your experiences.
4. Prioritize Mental Health
The Lingering Impact of the Pandemic
For many, the fear of COVID or social distancing uprooted mental health issues below the surface. If you had a mental health crisis during the pandemic, that needs your attention soon because you cannot truly achieve physical health without that, no matter how healthy you are. Mental health comes first.
Action Plan
Seek Professional Help: If you’ve experienced new or worsening mental health symptoms, reach out to your primary care physician. They can connect you with therapists, psychologists, or psychiatrists as needed.
Normalize Mental Health Conversations: Remember, you’re not alone. Talking openly about mental health can be the first step toward healing.
5. The Healing Power of Gratitude
Shifting Your Perspective
The true magic of gratitude is that after a few days of practicing gratitude, your mindset will shift during the day to look for these instances of appreciation. You will overall be more grateful with an optimistic viewpoint with the healing power of gratitude. You will focus on the positive instead of the little things that irritate you and lead to negative thoughts later. This practice is so powerful and only takes about a minute to do.
Action Plan
Start a Gratitude Routine: Identify five things you’re grateful for daily. Link this practice to another habit, like brushing your teeth or preparing breakfast.
Incorporate Faith: If you’re a person of faith, turn your gratitude into a prayer, thanking God for specific blessings.
6. Nurturing Spiritual Health
Finding Stability in Uncertainty
I know that taking steps to improve your spiritual health is a harder sell than physical and mental health, but I promise you it is even more rewarding. In times of great uncertainty, what did you turn to for stability? We all have faith in something larger than ourselves. For my listeners of faith, you can probably relate to this: COVID was a time of trusting in God and His plan. My prayer life grew as I submitted to His will. I could do everything I could to stay safe with social distancing, but I knew that God was and still is always in control. His plan, whatever it is, is good. Following COVID precautions was also part of faith. Proverbs 14:16 says the wise are cautious and avoid danger; fools plunge ahead with reckless confidence.
The impact on physical health was evident. As the pandemic progressed, mental health was another major battle. Lastly, there was a blow to spiritual health. Some people experienced spiritual warfare as they blamed God for allowing COVID into the world, especially if they lost a loved one. It is important to remember that we live in a fallen world with suffering, illness, and death.
Action Plan
Deepen Your Faith: Read the books of Job and Psalms for encouragement.
Seek Guidance: Talk to a trusted spiritual mentor in your faith community.
7. Turn Challenges into Opportunities
Redefining Relationships and Priorities
Treat COVID as a turning point in your life. If you lost touch with someone you miss, it’s a great time to reach out. If you have toxic relationships, you do not need to carry them forward. You probably know the saying from Jim Rohn that you are the average of the five people you spend the most time with. Well, when was the last time you thought about that? Are those five people making you better or adding joy to your life?
Action Plan
Reassess Your Inner Circle: Reflect on whether the people you spend the most time with inspire and uplift you.
Invest in Meaningful Connections: Focus your time and energy on relationships that genuinely matter.
Timeless Lessons for Holistic Health
You may have noticed from this list that these concepts are just general health and wellness tips and not specific to COVID. They also become even more crucial during difficult times (a worldwide public health crisis or something happening to just you or your family).
This blog post is related to my first full-length episode with the same title as this blog post. Thank you for reading (and listening)!
Frequently Asked Questions (FAQ)
1. What are some practical ways to build resilience?
Resilience can be developed through self-reflection, celebrating achievements (big or small), and processing emotions. Journaling, mindfulness, and open conversations with trusted individuals can also help.
2. How can I address mental health concerns if I’ve never sought help before?
Start by talking to your primary care physician. They can guide you toward appropriate resources, therapy, counseling, or medication. Remember, seeking help is a sign of strength, not weakness.
3. What role does gratitude play in improving mental health?
Gratitude shifts focus from negative thoughts to positive experiences, fostering an optimistic mindset. Daily gratitude practices can improve mental health, strengthen relationships, and increase happiness.