Coronavirus: How to support your mental health during uncertainty

Bridget McNamara -

Our world is changing rapidly at the moment. Coronavirus, aka COVID-19, has plunged the world into a time of uncertainty. The constant news about the pandemic may feel relentless. Naturally, it is taking a toll on people’s mental health, particularly for those living with existing conditions.

Remember: It's natural to struggle when times are uncertain, so remember to offer care and compassion to yourself, and those around you.

What can I do to support myself at this time?

  • Set a routine for yourself, e.g. waking up a certain time every day.
  • Seek (virtual) contact with others, there are lots of free video calling tools such as Facetime, Skype, Facebook messenger.
  • Journal about how you are feeling through all of this.
  • Maintain contact with your existing mental health professional e.g. counsellor, psychologist). Or you can find one on Clearhead's Find A Therapist section.
  • Continue to access nature and sunlight wherever possible, but you have to do this by yourself.
  • Find ways to exercise
  • Reach out to support services if you would like some additional support
  • Set boundaries for yourself around what you are reading and watching, and the amount of time you are spending doing this (please do not refresh your newsfeed every five minutes!)
  • There is a lot of misinformation around about COVID-19 – stay informed by sticking to trusted sources of information such as the Ministry of Health website
  • Eat well, and stay hydrated
  • Continue to take your medication, if applicable
  • Find ways to calm your nervous system e.g. a breath practice or a meditation. You can find meditation guides on Clearhead's Useful Resources section.
  • Engage in regular acts of kindness e.g. call a friend you haven’t talked to in a while

How to manage anxious thoughts:

1.     ACKNOWLEDGE: notice and acknowledge the thought when it comes to mind and meet it with compassion and non-judgmentalism.

2.     PAUSE: pause and take a breath.

3.     PULL BACK: remind yourself that it is simply a thought. You don’t need to believe your thoughts. Thoughts are not facts.

4.     LET GO: Remind yourself that the thought will pass. You do not need to respond to the thought. You might like to try visualising the thought floating away in a bubble or a cloud.

5.     EXPLORE: Explore the present moment. Notice your breathing and the sensations of your breath. Take your shoes off and notice the ground beneath your feet. Look around you and notice what you see, what you hear, what you can touch, what you can smell.

FREE NEW ZEALAND HELPLINES:

1737 – Free call or text 1737 any time for support from a trained counsellor

Lifeline – 0800 543 354 or free text 457 (HELP)

Youthline – 0800 376 633 or free text 234

Samaritans – 0800 726 666

Kia kaha – stay strong

He waka eke now – we are all in this together.

Written by Bridget McNamara, Registered Psychologist at Clearhead.