By Jo Kennett
FOR SO many people, such as medical staff, teachers, supermarket employees, aged care workers and those who find themselves suddenly unemployed, the coronavirus pandemic has resulted in levels of stress not seen in Australia since the 1919 Spanish flu outbreak or World War II.
Lifeline’s advice for anyone feeling afraid, worried, anxious and overwhelmed by the constantly changing alerts and media coverage is to stay in touch with friends and family, regular exercise and limiting your media exposure.
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Anyway, “while it is important to stay informed, the following are some mental health and wellbeing tips and strategies to continue looking after ourselves and each other during these difficult times,” a spokesperson for Lifeline said.
“Manage your exposure to media coverage as this can increase feelings of fear and anxiety.
“Be mindful of sources of information and ensure you are accessing good quality and accurate information.
“Follow a “calm yet cautious” approach – do you best to remain calm and be mindful not to contribute to the widespread panic that can hinder efforts to positively manage the outbreak. Ensure you are following directives issued by the government, medical advice and observe good hygiene habits.
Try to be as calm as possible, as becoming stressed can only weaken your immune system and hinder your overall health. Try practices like yoga and meditation which can soothe your nervous system and may also stabilise the vagus nerve, in turn helping you stay healthy and stress-free.
“Show compassion and kindness to one another – these times of fear, isolation (both physical and social) and uncertainty are when it is most important that we strengthen our sense of community by connecting with and supporting each other.
“Remind ourselves that we can manage this much better together in solidarity, and that COVID-19 doesn’t discriminate – it can affect anyone regardless of age, gender, nationality or ethnicity.
“Actively manage your wellbeing by maintaining routines where possible, connect with family and friends (even if not in person), staying physically active, eating nutritious foods and seeking additional support by contacting Lifeline or further professional support as required.”
Look for strategies to cope with social distancing, self-isolation or quarantine. Going into a period of social distancing, self-isolation or quarantine may feel daunting or overwhelming, and can contribute to feelings of helplessness and fear.
Lifeline recommends the following;
“Perspective – try to see this time as unique and different, not necessarily bad, even if it something you didn’t necessarily choose,” Lifeline’s spokesperson said.
“Connection – think of creative ways to stay connected with others, including social media, email and phone.
“Be generous to others – giving to others in times of need not only helps the recipient, it enhances your wellbeing too. Is there a way to help others around you?
“Stay connected with your values. Don’t let fear or anxiety drive your interactions with others. We are all in this together.
“Daily routine – create a routine that prioritises things you enjoy and even things you have been meaning to do but haven’t had enough time. Read that book, watch that show, take up that new hobby.
“Try to see this as a new and unusual period that might even have some benefits.
“Limit your exposure to news and media. Perhaps choose specific times of day when you will get updates, and ensure they are from reputable and reliable sources.”
Staying connected through the COVID-19 crisis:
Research after the SARS pandemic in Hong Kong in 2008, proved the importance of staying connected through epidemics.
It found that Hong Kong residents experienced increased social connectedness, which offset the negative mental health impacts of the pandemic.
“As connection is so important during this time, here are some tips on staying connected to others during this time. Remember – we are all in this together,” the spokesperson said.
“If there is someone you think may struggle through social isolation, it is important to reach out to them and let them know you care: call them to check on their welfare, send an email, leave a note under their door, never underestimate the power you have to offer hope to another person.
“We encourage people to get creative with how they interact, here are some ways to stay connected if self-isolating:
“Set up a gratitude tree – where every member posts a message or sends a text to other members to share something they are grateful for.
“Find a buddy, or group of, to set daily challenges with. These could include a healthy habit, a mindful practice, a creative pursuit.
“Be sure to encourage and check in daily to stay motivated.
“Set dates and times to watch the same TV shows/movies with someone and message each other your thoughts along the way… kind of like Goggle Box but you’re not sharing the couch.
“If your local community has one, join its social media group!
“This will keep you up to date with what’s going on directly around you.
“It may also include ways you can perhaps reach out and connect with someone less fortunate than you and ways to assist them.”
Helping children cope through COVID-19
This is an uncertain time for everyone, and children might experience fear and anxiety. Physical difficulties can also arise. Visiting a lung doctor can help you understand how you can cope with breathing difficulties.
Lifeline has some tips on how to help your children get through it:
“Give your children extra attention and reassurance. Where possible, minimise their exposure to media and social media that may heighten anxiety,” the spokesperson said.
“Acknowledge your own feelings about the situation and let children know it’s okay to share their own feelings.
“Include your children in plans and activities around the house.
“If you don’t see an improvement in 4 weeks, or if you’re concerned, seek professional help (earlier if needed).
“It is extremely important to seek out help if you feel you need it.”
To contact Lifeline phone: 13 11 14 (24 hours/7 days) or text 0477 131 114 (6pm – midnight AEDT, 7 nights).
Chat online via lifeline.org.au/crisis-chat (7pm – midnight, 7 nights).
Kids Helpline: 1800 55 1800 or visit kidshelpline.com.au
Beyond Blue: 1300 22 4636 or visit beyondblue.org.au
