Looking after your mental health during the Coronavirus outbreak
During these challenging times it is vital the we practice self-care and seek help if needed. Read the strategies below to help you cope with stress or distress during the current outbreak of coronavirus.
Coronavirus (COVID-19): common reactions
As the situation relating to COVID-19 unfolds, including news reports, travel restrictions, and concerns for your own and your loved ones’ health – people can experience a wide range of thoughts, feelings and reactions. You or someone you know may experience periods of:
- Feeling stressed or overwhelmed
- Anxiety, worry, or fear
- Sadness, tearfulness, and/or loss of interest in usual enjoyable activities
- Physical symptoms, such as increased heart rate, stomach upset, low energy, or other uncomfortable sensations
- Frustration, irritability, or anger
- Feeling helpless
- Difficulty concentrating or sleeping
- Isolating or withdrawing from others, and/or fear of going to public spaces
Strategies to cope with stress, anxiety or distress
Acknowledge your feelings. In situations that are uncertain and evolving such as this, it’s understandable to feel stressed, anxious, or upset, among other emotional reactions. Allow yourself time to notice and express what you’re feeling. This could be by writing them down in a journal, talking to others, doing something creative, or practising meditation.
Keep things in perspective
When we are stressed, it is easy to see things as worse than they really are. Rather than imagining the worst-case scenario and worrying about it, ask yourself:
• Am I getting ahead of myself, assuming something bad will happen when I really don’t know the outcome? Remind yourself that the actual number of confirmed cases of coronavirus in Australia is extremely low.
• Am I overestimating how bad the consequences will be? Remember, illness due to coronavirus infection is usually mild and most people recover without needing specialised treatment.
• Am I underestimating my ability to cope? Sometimes thinking about how you would cope, even if the worst were to happen, can help you put things into perspective.
Maintain your day-to-day normal activities and routine where possible. Having a healthy routine can have a positive impact on your thoughts and feelings. This can include: eating healthy meals, physical exercise like walking, running or stretching, getting enough sleep, and doing things you enjoy.
Stay connected. Receiving support and care from others has a powerful effect on helping us cope with challenges. Spending time with supportive family and friends can bring a sense of comfort and stability. Talking through our concerns, thoughts, and feelings with others can also help us find helpful ways of thinking about or dealing with a stressful situation.
Seek accurate information. Finding credible sources you can trust is important to avoid the fear and panic that can be caused by misinformation.
This will also help you maintain perspective and feel more in control.
- Australian Government coronavirus (COVID-19) health alert
- Health Direct – Coronavirus (COVID-19)
- smartraveller.gov.au – travel information for Australian citizens
- World Health Organization – coronavirus disease (COVID-19) outbreak
Set limits around news and social media. It’s understandable to want to keep informed, especially if you or your loved ones are affected. At the same time, constantly reading, watching, or listening to upsetting media coverage can unnecessarily intensify worry and agitation. Take a break from news or social media, especially if there’s no new information. Focus on things that are positive in your life and actions you have control over.
Follow protection and prevention recommendations provided by qualified health professionals.
https://www.health.gov.au/news/health-alerts/novel-coronavirus-2019-ncov-health-alert
Seek support
It’s normal to feel overwhelmed or stressed by news of the outbreak. We encourage people who have experienced mental health issues in the past to:
- activate your support network
- acknowledge feelings of distress
- seek professional support early if you’re having difficulties. Employee Assistance (1300 361 008) https://www.education.vic.gov.au/hrweb/safetyhw/Pages/employeeservices.aspx
For those already managing mental health issues, continue with your treatment plan and monitor for any new symptoms.
Social contact and maintaining routines can be supportive for our mental health and wellbeing. In circumstances where this is not possible, staying connected with friends and family online or by phone may assist. Beyond Blue also has a dedicated page on its forums about coping during the coronavirus outbreak.
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