How to manage your mental health during COVID-19

Most people have never experienced anything quite like the COVID-19 pandemic.

While the virus poses a threat to people’s health, the stress, anxiety, and social isolation that follow can be a strain on mental health too. This is particularly true in an industry like food service, where workers are doing what they can from home, or coping with reduced hours and income.

Beyond Blue has recommended the following practical approach to dealing with COVID-19.

Try to maintain perspective

While it is reasonable for people to be concerned about the outbreak of coronavirus, remember that medical, scientific and public health experts around the world are working hard to contain the virus, treat those affected and develop a vaccine as quickly as possible.

Find a healthy balance in relation to media coverage

Being exposed to large volumes of negative information can heighten feelings of anxiety. While it’s important to stay informed, you may find it useful to limit your media intake if it is upsetting you or your family.

Try to maintain a practical and calm approach

Widespread panic can complicate efforts to manage the outbreak effectively. Do your best to stay calm and follow official advice, particularly around observing good hygiene habits.

Try not to make assumptions

To contribute to a sense of community wellbeing, try to remember that the coronavirus can affect anyone regardless of their nationality or ethnicity and remember that those with the disease have not done anything wrong.

Psychologist Sabina Read has some tips on ways to stay heathy, grounded and productive as we navigate our new normal.

1.Keep a routine

Just because we’re not commuting to a workplace each day doesn’t mean we can’t create structure around our day. Maintaining daily routines is a vital tool to help keep us mentally well.

Common rituals that can help create a sense of structure and normality are exercise and social connection.

If you routinely do pilates, yoga or a gym session before work, then find a way to adapt that practice for the home setting.

And if you enjoy having lunch with workmates, schedule in a lunchtime video catch-up where you can sit around and chat as you usually would.

2. Create pockets of certainty

Setting specific times for daily rituals – exercise, meals, social connection, sleep, entertainment – can be grounding at a time when so much feels out of our control.

Set boundaries around your work schedule and ensure there is a clear delineation between working hours and downtime. That might mean confining work to a certain part of your home, wearing different clothes than you do for leisure time, or creating an email signature that sets out what days and times you will be available.

3. Maintain your usual coping strategies

It’s important now more than ever to try to do the things that you know have kept you well in the past. Get enough sleep, eat well, avoid or reduce your alcohol intake, meditate, move your body, stay connected to loved ones and limit your exposure to the news.

We need to focus on what we can control and break our day down into small, achievable tasks.

4. Seek support

For more information on managing mental health during COVID-19, visit corona-virus.beyondblue.org.au, www.lifeline.org.au, www.headspace.org.au/covid-19, or www.headtohealth.gov.au/covid-19-support