How to look after your mental health during the Coronavirus Pandemic
By Joyce Chong
2020 may only be a few months in and already it has proven to be challenging. Here in Australia we have seen devastating bushfires, but in hindsight that was only the tip of the iceberg. Instead, we face an entirely new challenge - a global pandemic, coronavirus, which has swept throughout the world and caused significant pain and hardship for many. Global health is on its edge, economies have come to a grinding halt, and life as we know it must now change. So in the midst of these radical shifts, how can we look after our mental health during Covid-19?
In this article we’ll cover:
How our lives have changed in response to coronavirus
The psychological impact of coronavirus
Tips to look after your mental health (including a tip sheet on Coping with Coronavirus Anxiety)
How lives have changed in response to coronavirus
There’s no denying that life as we knew it has changed dramatically. There are new restrictions, and changes to how we lead our lives, that have important effects on our wellbeing and mental health. Here are just some of the very changes facing us:
CONSTANT NEWS UPDATES
It’s getting harder and harder to keep up with the constant changes of coronavirus. Social distancing, lockdown, trends, flattening the curve, economic measures to protect the economy, nation- vs. state-based changes… it’s all getting a touch overwhelming.
Add to this the speculation rife on social media, and opinions of the average Joe on the street, and it can be mind-boggling staying on top with what’s current.
CHANGES TO WORK AND STUDYING
One of the most significant changes we have see is in the workplace. Certain industries (aviation, hospitality) have taken massive hits due to health restrictions and social distancing measures, and we are seeing businesses close down, unemployment and underemployment.
For those fortunate enough to remain employed, there is also a new way of work. Working from home has become the new normal for many, with online meetings and catch-ups a way for teams to still maintain productivity whilst maintaining social distancing.
Studying from home has also become the new normal as schools close down to slow the spread of coronavirus. Teachers and students grapple with online teaching and learning, and parents and carers are drafted in as adjunct teachers (often while trying to work from home).
High school, college, and university students have to focus not only on studies, but also on building self-guidance and self-discipline in a less structured environment. No, it is not a holiday (though some may treat it as such) - exams will continue to happen, so now’s not the time to take your eyes off the prize.
CHANGES TO SOCIAL CONNECTIONS - DATING, MATING, RELATING, AND SEPARATING
Social life as we know it has come to a grinding halt. Now, we face social distancing, and social isolation, with tight restrictions on gatherings. Things we took for granted have now disappeared as we all take action towards protecting the health of others in order to slow the spread of coronavirus. We’re seeing:
Weddings being postponed or tight restrictions imposed on guest numbers. Bridal parties, extended families, and best friends are no longer permitted.
Funerals having tight restrictions as to the number of mourners permitted, which can drastically affect the ability to gain closure following the death of a loved one.
Catch-up with friends and extended family - no hugs or kisses, no gatherings of more than two, no going to retirement villages or visiting elderly relatives - these changes are designed to slow the spread, but they have a significant impact on connections and closeness.
Closing of venues that were the hub of our gatherings - cafes, restaurants, bars, gyms. Instead, we’re catching up online more and more, checking in via messaging or video chats.
Dating has also ground to a halt with significant social distancing measures and the fear of catching coronavirus
Family units may be placed under greater strain due to being in the same space for longer hours. Add to that financial pressures, lack of outlets outside of the family unit, and it can become a pressure cooker.
Travel bans in place mean that it’s been challenging for those with family abroad, not knowing when the ban will be lifted.
CHANGES TO DAILY ROUTINES AND WAYS OF LIFE
With all of the changes above - employment changes, working or studying from home, social distancing and isolation - it’s only natural that daily routines and ways of life must change. Changes may include not popping in for your morning takeaway, or seeing your work husband/wife, not having impromptu catch-ups with friends, or having to give more thought as to shopping for groceries and preparing meals. It may mean not being able to stop by grandma’s house, or it may mean working together in a cramped space in the family home. It all changes, and we find ourselves adapting to change that has been thrust upon us.
THE PSYCHOLOGICAL IMPACT OF CORONAVIRUS
The changes to our lives have had clear impact on our wellbeing and mental health. What we’re seeing on a global scale and in those we work with include:
Anxiety - anxiety about not knowing when things will ‘return to normal’, anxiety about lost livelihoods, anxiety about the health of ourselves and others, and anxiety about when we can see loved ones face-to-face again.
Overwhelm in digesting the constant news cycle, and in adapting to the new normal (social distancing rules, adapting to new technology in order to work/study from home or connect with others.
Grief at the changed state of affairs in the world, about changes to our lives.
Helplessness at how coronavirus has swept across the world, changing lives. Some have fallen ill, lives have been lost, jobs have been lost, and we’ve all been unable to merely sit and enjoy life with loved ones.
Loneliness, particularly for those who find it hard to adopt new technology, and also those who must self-isolate because they’re at heightened risk of contracting coronavirus. We’re talking grandparents, those undergoing medical treatment or living with chronic diseases that mean they have to self-isolate to protect themselves, or those loved ones who live interstate or overseas in this climate of travel bans and closed borders. Social distancing and isolation means we don’t know when we can throw our arms around them again.
Anger at changed circumstances. It’s during these times that we can see ugly behaviours as people target those they see as responsible for spreading coronavirus. There is also considerable frustration as people fail to stick to social distancing, and this unnecessarily places our health workers on the front-line and health systems under increasing strain.
These emotions are just some of the more common ones. We also have to be mindful that some individuals and families will be under significant pressure, and it is during this time that governments are on edge as to how families under pressure are coping.
TIPS TO LOOK AFTER YOUR MENTAL HEALTH DURING CORONAVIRUS TIMES
Given the significant impact coronavirus is having on our lives, wellbeing, and mental health, here are a few tips to help look after your mental health during the coronavirus pandemic:
Focus on building helpful coping styles. We maybe in this for quite some time, and old unhelpful ways of coping may actually add fuel to the fire. Avoiding dealing with an issue, ignoring it altogether, or using alcohol or drugs is not going to make the problem go away. Rather, it may even increase the pressure.
Check your mindset. During these unprecedented times it’s easy to fall into thoughts that start with “I shouldn’t”, ”It’s not fair”, or '“What’s the point”, or into unhelpful thinking styles that ramp up your anxiety and overwhelm. Take a look at how to shift unhelpful thoughts and thinking styles, and learn to work on what is within your control. The situation may be unfair, but we can make a choice to wallow in the lack of fairness (and exacerbate our negative mood) or to find a different approach to the challenges we face.
Be kind to yourself and practise self-compassion. This is a very challenging and unknown time, something we have not had to deal with before. Feeling anxious, sad, helpless, angry, are normal reactions in this very unusual time. Soldiering on ‘as normal’ is not a realistic expectation. Instead, be kind to yourself - cut yourself some slack, and engage in helpful self-care.
Be kind to others. Acts of kindness can help boost your mood and give you a much-needed lift in these challenging times. Consider paying it forward at the supermarket, shouting a health worker a coffee or a meal, or delivering a care package (at a distance!) to someone who may not be able to get to the shops easily to buy much-needed essentials.
Love your community. Even if social distancing is in place and you can no longer go to your local, you can still love your community by buying online or a gift voucher from shops, getting takeaway from your local cafe or restaurant. Local businesses are the ones that give our friends and family jobs.
Build up your physical and emotional reserves to offset the impact of the change. Find new ways to exercise (e.g. in backyards, inside living rooms), and practise self-care. These go a long way towards helping you adjust to these challenging times. A great starting point may be our 14-day Wellbeing Challenge (email-based course).
Look for the lessons and gifts. Yes, there are silver linings in a situation like this. Maybe it’s about appreciating what we do have instead of being angry about what has changed. Maybe it’s about seeing the world in a different light (uniting in the fight against coronavirus). Maybe it’s about taking joy in slowing down.
Reach out to speak to someone. You can still reach out via telehealth to a trained mental health professional.
If you’d like some additional tips you can get our Coping with Coronavirus Anxiety tip sheet (see below). Alternatively, contact us to book in for some one-on-one assistance to help you manage change better.
Is your stigma getting in the way of you feeling better? Here’s why you don’t need to ‘suffer’ from mental health issues to see a psychologist.