COVID-19 Survival Tips
For many of us, our daily routine has changed a lot since the presence of COVID-19. Some of us can continue to work (both a blessing and a stressor), while others have become unemployed. Whatever your current situation, the mandated social distancing requirements have changed our usual day to day activities. Many of us are missing the simple face-to-face contact of colleagues, being able to sit down in a restaurant or café with family or friends or being able to shop to our hearts desire. For a great number of us, the uncertainty and dire predictions related to COVID-19 are causing distress and anxiety. We are being exposed to a relentless news feed of doom and gloom.
Social distancing is changing everything, from how we do business to how we interact with our family and friends. Our usual support networks that we rely on in usual times of stress, may not be as readily available to us currently. People are feeling lonely, unsupported, bored and even a bit lost due to the absence of routine. As a result, we are already seeing increasing levels of distress and anxiety across our community.
So, how can you help to keep yourself positive and psychologically well during this time of uncertainty?
Tip #1: Take notice
It is important to notice your mood. Checking in with yourself is a simple task you can do each morning. Each morning, ask yourself two questions.
- Overall, on a scale of 0 (worst mood ever) to 10 (best mood ever), how would you rate your mood today?
- If you could do one thing today to improve that score, move it toward the number 10, what would that be?
Tip #2: Establish routines
Humans generally thrive on routines. Establishing a routine for yourself and your family can provide a sense of predictability to the day. Maintain usual sleep schedules and wake up times, shower and get ready for work as usual, and even set breaks for lunch and coffee.
If you are now juggling work and children at home, adapting to your new reality is essential. You cannot be expected to entertain your children all day every day. Try setting them some activities that they can complete on their own. Develop work periods that fit within your day. Some periods may be more productive than others.
Resist the temptation to sleep in and eat ice cream for breakfast. Keep your TV series binge watching to the weekend.
Tip #3: Get active
Many of us have things we would love to do if only we had the time. Well, now is a great time to do the things you really enjoy, like music, art, painting, puzzles, exercise, or baking.
Exercise is one of the best mental health strategies. Research suggests that aerobic exercise in particular can help with stress relief, as well keeping you physically fit. You could also try yoga, Pilates, dancing our martial arts. There are some great YouTube videos on the net. Remember to improvise, a tin of tomatoes can make great substitute for a hand weight.
Research has found direct links between long periods of sitting or being stationary and a decrease in both physical and mental health. The longer the inactivity, the greater the decline in mood you are likely to notice. You will start to feel flat and lose motivation. The good news is that you don’t need to think about moving as needing to do exercise. Your brain, and therefore your mood, will benefit from any form of movement – take a walk, do some chores.
Tip #4: Get outdoors
This can include going for a walk around your neighbourhood or something as simple as going into your garden. Remember, complying with the current social distancing regulation, does not mean staying locked up in your home. It is important to get fresh air and sunshine as it will do wonders for your physical and mental health.
Tip #5: Focus on family time
This is a great time to focus on activities that can include the whole family. This can include cooking (or cooking lessons), reading (or starting a family book club), watching a movie together, or even planning what you will all do after this social isolation ends.
Tip #6: Connect with others
Call your family and friends. Set up a coffee date over facetime or another video chat. Brainstorm how you can all get together and be social without being physically together.
These interactions are important for your own and others mental health. Make it fun. You could even play games across video chat. Learn a new skill if you’re not IT savvy.
Tip #7: Time out
Being cooped up with those you live with may stress your relationships. Each of us are different, as are our tolerance levels and need for solitude. It is a good idea that you each ensure you have some personal time and space.
Make sure you communicate your needs to those you are living with. None of us are mind readers.
Tip #8: Limit news and social media
The 24-hour news cycle around COVID-19 can be draining, distressing and depressing. I strongly recommend that you pay attention but that you don’t obsess. Keeping up to date does not mean listening to or reading every COVID-19 media release, article, meme or social media post. Take breaks from social media and the news. If you start feeling overwhelmed, try some deep breathing or time outside in the sun.
Tip #9: A positive outlook
Moving forward, we need to be optimistic. Try to focus on your zone of control, that is those things that you do have some level of control over given our current restrictions. You could treat social distancing as an opportunity to do chores you’ve been putting off for a while, try a new hobby, or spend some time revamping the garden. Pace yourself, and remember that kids and other family members might benefit from being given some chores to do as well.
Tip #10: Be compassionate to yourself
We are currently experiencing something that thankfully is a once in a lifetime event. It is important to recognize that it’s ok to be feel down. In fact, it makes sense to feel distressed by what we are experiencing.
In addition to talking to friends and loved ones, don’t hesitate to seek professional mental health support if you need it. Technology assisted counselling (TAC), while new for most people, is highly effective.
Remember
Given the current fear and uncertainty surrounding COVID-19, it is easy to let your mental health fall by the wayside. But taking care of yourself mentally will help to build up your psychological resilience, enhance your immune system, and will ultimately make you better able to help yourself, other people and support your community during this difficult time.
How to Access a Psychologist at CQ Psych Services:
- Contact us directly by calling 07 49726929 or email admin@cqpsychservices.com.au
- Ask your GP or health professional to refer you to our clinic.
- Visit our website and complete a ‘Contact Us’ form and one of our friendly staff will reply to your enquiry. Website: https://cqpsychservices.com.au/
Author: Suzie Humphrey