Here are some suggestions for supporting mental health during the COVID-19 epidemic:
Develop a New Routine. Chances are that your job, school, or home life (or more than one) are impacted by COVID-19. You may now have different or new duties at work, work may have changed, or you may suddenly find yourself working from home. Your school may have closed or moved online. Being at home or in a new living situation might mean more time with family, partners, roommates, or pets if you do not live alone. Think about how you can develop a new daily routine. What needs to happen in your day and when? Include self-care and stress relief (ideas below). If you thrive being in person with others and feel challenged by social distancing or mandatory quarantines, make sure you add lots of phone or online connection time with others into your schedule. If you are energized by alone time (even if it was just your solo daily commute to school or work), see if you can add alone time into your schedule at home for self-care. If you are someone who is going in to work, but work has changed, see what you can do to balance things out. Try taking more breaks to help with refocusing, relaxing, or reenergizing. Trying out a regular bed time and a regular time to wake up in the morning could be helpful to anchor your new routine.
Build a Support System. Who do you lean on during a crisis? Connect with those people, groups, or organizations. You may be living with people or pets who are part of your support system. Or you may live alone. You can connect by phone or online with people or groups who are safe and supportive. You could consider asking someone or a couple of people to be your COVID-19 check-in buddy. This would be someone who you can talk to or call (even just for 5 minutes if that’s all you have) if you are feeling stressed or afraid, or if you have good news to celebrate. Think about connecting with a counselor, religious or spiritual leader/mentor, or other professional support person as self-care measure. Many counselors, mentors, leaders, and organizations are able to meet with you on the phone or internet. Parents may want to seek parenting advice and tips for COVID-19. Also be aware of medical and emergency resources. This includes your doctor if you have one, the WHO and CDC, local hospitals and clinics, and other health professionals. Make a list of grocery delivery services in your area, emergency food banks, and agencies or groups that can provide financial assistance if you are out of work or financially stressed.
WHO Coronavirus page – Worldwide
CDC Coronavirus page – USA
Grocery Delivery Services – USA
Food Pantries and Food Banks – USA
Mutual Aid
Tune in to Your Experience. What are you feeling and experiencing? Staying in the present moment can help tremendously when facing stress or uncertainty. In this way, we can stay continuously aware of what is occurring now, and what we might need in the moment. A way to do this is to pay attention to your body. How is your breathing? Is it deep or shallow? Can you notice without judgement? What about tension – are you feeling any tension in your body? Are there any places in your body that feel relaxed? Again, try to notice without judgement. When feeling stressed or scared, it may help to focus on your feet. Feel your feet on the ground and/or wiggle your toes around. If that is not helpful, notice what’s around you. What do you see, hear, or feel in your environment right now? See whether you can focus on something in your environment that feels calming, like an image, object, or a sound that helps you relax. Notice what else you need, whether it’s rest, movement, to stretch your body, to connect with another person or a pet, have a snack or a meal, or something else. You may feel a range of emotions. It’s ok to cry, or to feel angry or scared. Be kind and gentle with yourself, and practice self-compassion.
Stay Aware, but Take Breaks. It is critical to stay aware of how the COVID-19 crisis is impacting us and others. We need pay attention to announcements and information to keep ourselves safe. Some folks are more at risk or more impacted, such as older adults, people with disabilities and immunocompromised / immunosuppressed people, immigrants in detention centers, people who are incarcerated, people at risk of domestic violence and abuse, people without access to clean water, low-income folks, people who are facing financial crisis, and people being targeted by racism. Some of us may be in positions where we are in a support role, or taking action on injustices that are occurring. It is important to take breaks to rest. Not only physically, but also breaks from the news and media can be helpful. Because if we are always “on,” then we don’t have a chance to recuperate and support our health.
Practice Self-Care and Stress Relief. Try making a list of all the things you can do for self-care and stress relief. Then check the list regularly for ideas. Consider breaking the list into categories, such as things that can be done alone, things that can be done with others, etc. For screen-sensitivity or concerns about too much screen time, make sure to have a list of ideas that do not involve screens. If you are a parent, you can make a list for your kids or help them make one. Think of energizing activities for when you/kids may feel lethargic, and also soothing activities for when you/kids may feel overstimulated. Some ideas include: rest, stretch, exercise, organize something, clean something or do chores that support self-care (i.e. laundry), play games, read books, watch movies, listen to a podcast, meditate, take some quiet time, cook a meal (include new or creative recipes), crafts and hobbies, dance, sing or listen to music, or do art projects. Creative projects can be particularly nourishing for our body-mind in times of stress. It can also be incredibly helpful to get outside if you are able to do that. In many areas, it’s still possible to go for a walk or exercise while also practicing spatial distancing, whether it be in your backyard, your wider neighborhood, or somewhere else close by. Let yourself connect with the Earth to discharge any stress.
Take good care and hopefully you will find some of these tips helpful!
Post by Diana O. Verschoor, March 16, 2020
Edited April 1, 2020 to add Mutual Aid link