Coping with Coronavirus – 12 Tips
The global coronavirus pandemic is not just affecting people’s physical health. The anxiety, stress and uncertainty of it – and the sweeping changes we’re having to make to our lifestyles – are also having an impact on people’s mental health too.
If it’s making you feel that way, then you’re not alone.
It’s quite normal to feel this way in such a difficult and unpredictable situation.
Here are some tips and strategies to help you cope with the mental health impacts of the current global situation.
Keep a routine
Many people are working from home for the first time in their lives, and some will now be juggling a full-time job and home-schooling their children.
Plus, there are people whose usual activities have been curtailed by self-isolation.
Keeping a routine can be really important.
Without a routine, negative thinking and anxiety can escalate. It is good if you create a day to day plan of things you will need to do e.g. create a morning exercise programme, cook something different, get into an online course.”
Think about restricting access to news media and social media
Have a think about how and when you access the news or social media.
This may involve choosing news sources you trust – and avoiding social media channels filled with speculation. Stick to the official government guidance and NHS advice websites.
Or limit your access to the news to a certain time of the day.
Keep connected with friends and family
In our new world of self-isolation and social distancing, we can’t meet up with family and friends like we used to.
But keeping connected to them is vital. Connecting online with friends and talking about other stuff, inventing new fun ways to connect. An online pub quiz among friends? Play games online? Cook the same recipe in your own home whilst online?”
Be present
Take a breath and really experience where you are and how you are feeling. To take in your surroundings and just pause for a few seconds.
Practise gratitude
Being grateful for what you have, instead of what you do not.
Keeping a gratitude diary, where you write down three things you are grateful for every day.
These can be small things such as the sun shining, hearing your child laugh, a home-cooked meal, a cosy bed. Think about the things you do have and are grateful for.
Try some breathing and relaxation techniques
Take a five-second breath in through the nose, hold that breath for five seconds and then breathe out for five seconds. Do this five times.
Try mindfulness or relaxation apps and practising deep breathing.
Write down your anxieties, and let them go
It can help to express this anxiety in a way that you can control. That could be writing down what you feel or keeping a journal.
Acknowledge that you feel this way. Don’t ignore these feelings
Allow yourself to worry, put it down in writing in a notebook, and then put that away. Let it go.
Get access to natural light
Lockdown may have limited your trips to parks and for countryside walks, but it's still important to get access to natural light.
Our exposure to natural light is limited at the moment, and this affects our serotonin and melatonin levels - both vital for our mental health.
Sit near windows and make home environments as light and airy as possible. If you're lucky enough to have a balcony or garden, use it regularly.
Certain foods - such as walnuts, almonds or bananas - can help boost melatonin, and salmon, eggs and spinach are among the foods that can help boost serotonin.
Look after your wellbeing
Make sure you are looking after yourself, doing what you can to help get a good night’s sleep, eating well and doing exercise.
Running either on the spot, or outside, releases endorphins and fools the brain and body that they’ve run away from the danger.
Use all your senses
You might want to notice five things you can see right now, five things you can hear right now, says Eve, or any smells or tastes.
These can help us resist the well-worn neural pathways around catastrophising and feeling helpless.
Positive thinking
At times, this may feel very difficult to do depending on your personal situation. But re-framing a negative situation into a positive one can be very helpful.
There are some positives to be gained, which might not be apparent right now. It forces people to slow down and breathe and take stock and that is always a good thing.
We live at such a fast, frenetic pace and sometimes don't stop to think about what it's all about and where we are heading. This is forcing us to do that. And we will grow as a result of this.
Ask for support
It’s not a sign of weakness, but strength to reach out and ask for support.
Make a list of everyone you know, friends, family, colleagues, neighbours etc. Now tick 9 people from this list, who can provide practical, psychological and moral support. Connect with them and sustain this support circle.
Helen Morrison is Autonomie’s Professionally Accredited Counsellor (BACP Registered). Helen supports young people with additional needs and their families by providing them with access to free professional and confidential counselling by telephone.
It’s vital our members can access this telephone support service during the coronavirus epidemic.
