Maintaining Mental Health during COVID19 Pandemic
Dr Rebecca Jackson (Psychologist) - This does not replace medical advice or individual mental healthcare.
My girlfriend called me to discuss her 7 year old son’s nightmare last night, in his words “the Coronavirus was coming down our street and going to get all the people in our family!” This is not just the naivety of a child or the perspective of an abnormally anxious kid. With the narrative in the media, the constant emailed health alerts and persistent bombardment of corona fuelled pandemonium surrounding us - it’s likely to represent how we all feel at the moment.
If you are feeling overwhelmed and distressed in relation to the outbreak of the coronavirus (COVID19) or are trying to reassure children, vulnerable community members or employees then the following summary of points may be of use as you look after your own mental health and psychosocial wellbeing and those around you:
1. It’s healthy and normal to feel panic, fear and anxiety.Human brains are hardwired to be afraid of the unknown, the random and the uncontrollable. If you find yourself confronting these feelings, know that your response is reasonable and adaptive. It’s your brains way of alerting you to threat and mobilising you to take actions to protect yourself. That’s a great thing.
2. Maintain Perspective.Exposing yourself, to a constant stream media updates, social media alerts, live media updates and focussing on negative information takes a huge psychological toll. Avoid reading social media posts that are titled “apocalypse”, “world end” or other sensational language. This will not serve you. Don’t get drawn into doomsday discussions. Facts will help to minimise fear. Rely on scientific sources for your information as this will help to maintain perspective and manage your feelings positively. Access good quality information from credible sources such as the World Health Organisation, Australian Government COVID19 Health Alerts, Smarttraveller.com.
3. Focus on small practical actions.Remain calm and practical. When our brain becomes overwhelmed it’s helpful to make a list of small practical steps that you can take. Continue with your usual routines and rhythms as much as you can. Observe good hygiene habits, like washing your hands, cleaning towels and sheets more regularly. Opening up the windows during the day to air out house/ office. Avoid close contact with people who are unwell. If it makes you feel better, wear an appropriate mask in public and carry hand sanitiser when hand washing is impractical. By focussing on small practical actions you can take – it focussing you away from what you cant control and directs your thoughts feelings and actions toward what you can.
4. Stay connected.Social distancing is NOT social isolation. It is important to stay connected to your friends, social and family networks via technology even when you can’t physically spend time together. This is especially important for people in the higher risk categories such as grandparents or those with other health conditions. Phone calls, Skype, Zoom, emails, social media even good old-fashioned letter writing are all still possible.
5. Be supportive of others. Assisting others in their times of need benefits them and you. If you know someone who has had to self-isolate or who is struggling to complete their daily living tasks, find ways you can assist them. Can you go shopping for staples for them? Can you make them a meal? Can you call or face-time so they feel connected and less isolated? Even just checking in on people and asking them how they are coping is a way to shift the focus from your own internal monologue to others. Working together as a community helps to create solidarity in the face of crisis.
6. Find and share “good news” stories. Hidden between the “doomsday narratives” are plenty of good news stories and positive articles. As you stumble on them “share” these stories or write and publish your own online. These authors often take the perspective of infinite or abundance mindset and focus on the aspects such as community mindedness, slow living, gratitude, reducing environmental impacts of travel, improved hygiene, work flexibility and so forth. This is not denying the serious ramifications of the current global pandemic, but balancing the conversation.
7. Stay Physically Active. Find time to exercise, get out in the sunlight for 20 mins a day. Go for a walk and mindfully attend to your natural environment. Spending time in ‘green’ spaces such as gardens, parks or wilderness and “blue’ spaces like the beach, lake or rivers helps to give your mental health a boost. Remember social distancing is not isolation and its important to stay active. If you are in self isolation – can you exercise at home, download an exercise app, do some gardening, walk alone close to home, jump on the trampoline, star jumps in the kitchen – get creative!
8. Practice Self-care.In addition to exercise. Eat well. Stay hydrated. Sleep for 7 hours a night. Maintain good personal hygiene and enjoy a mindful shower or a bath with salts or oils. Download a mindfulness meditation app such as Smiling Minds or Buddhify and chill out. Listen to your favourite music or engage in whatever home-based hobby brings you joy. Have an early night and snuggle up with a book, a movie or a loved one.
9. Create Opportunity. If you need a distraction, find something you've wanted to do for a while and set your mind to it. That book that you've not had time to read. The Netflix series you've wanted to watch. An online course. Try and Audiobook or a podcast. Listen to music. Play board games or do a jigsaw puzzle. Sort photos. Do some de-cluttering around home and a deep spring clean. Get your paperwork and tax in order. Bake a cake. Weed the garden. Oil the deck. Whatever special project you want – focussing on opportunity and creating something new is a great way to re-frame the need to be closer to home.
10. Seek Support as Needed. In addition to staying connected to your own social and support networks it’s important to acknowledge feelings of distress that are difficult to manage and seek professional support. Ask your GP or EAP provider if they can recommend a psychologist or counsellor taking online consultations. Beyond Blue has fact sheets and other resources at beyondblue.org.au and free phone and webchats at 1300 22 4636. Lifeline is also a great resource 131114.
Notes for children:We know that children absorb information from the news, social media, and discussions adults have around them. Some children have been excluded from school. Others want to know if they will be. Adolescents may be concerned about HSC etc. Parents and caregivers may need to carefully explain to their children why they can’t go to school or why one of their friends is not there. Being concrete, open and honest with children is the best way to help them cope with serious situations. Find fun ways to teach them about social distancing - “Wifi highfives”, songs to sing while washing hands, and games without physical contact are all possible and help deliver information appropriately. Sharing information shows that you trust and value them, which will enhance their resilience. Try not to overload children with too many details. Give small amounts of information, wait and then ask if they have any questions.
Notes for staff and employees: Apart from immediate concerns about their physical safety, most people are also anxious about their financial and job security.Keep staff and direct reports informed with factual information. Assist them with access to online support. Support them to work flexibly from home. Communicate what you are doing to ensure they can continue to contribute and work. Create a buddy system to keep them connected. Utilise coaching an mentoring programs within your business or organisation. Remind people of access to EAPs and mental health hotlines and resources.
For up-to-date information, contact one of these trusted sources:
· The Australian Government Department of Health at www.health.gov.au
· The Public Health Information Line on1800 004 599
· Your local public health agency:
o Australian Capital Territory: 02 5124 9213/02 9962 4155 after hours
o New South Wales: 1300 066 055
o Northern Territory: 08 8922 8044
o Queensland: 13 43 25 84
o South Australia: 1300 232 272
o Tasmania: 1800 671 738
o Victoria: 1300 651 160
o Western Australia: www.healthywa.wa.gov.au