There’s so much to take in and adapt to at the moment. Life under the coronavirus (COVID-19) outbreak can feel overwhelming at times, and it certainly brings a whole range of emotions.
The first thing to know is that you are not alone. We’re here for you – our talking therapy services are still open and operating with additional safety measures, to keep you and our teams safe. You can self-refer online to our services and we’ll take it from there.
We’ve also gathered some useful wellbeing tips and resources below, to help you if you are feeling anxious, low, or isolated.
Practical wellbeing tips
1. Avoid news overload
We know that coronavirus is dangerous, and that we need to follow Government advice to protect ourselves and others. BUT we shouldn’t spend all our time checking our phones or watching, reading or listening to news for updates! That can generate extra anxiety and worry.
Instead, try to limit yourself to looking for updates at planned times, once or twice a day.
2. Get the facts
There is a lot of inaccurate information circulating on social media and WhatsApp, so make sure you get the facts, not rumours.
3. Routine and activity
Keep active and make plans for your day, so you aren’t just dwelling on coronavirus. Many of us are working from home or otherwise living differently, but keep regular routines and schedules as much as possible. Give yourself breaks and rewards and consider creating new routines for your different circumstances.
If you find you have more time than usual, use it for things you find meaningful. Maybe read that book or watch a film you wanted to get into, assemble photos, call friends, or catch up with some chores.
4. Seek social contact
Despite social distancing, we can become MORE socially connected. We have to physically distance ourselves from others, but we are social beings.
Compensate by reaching out to friends and colleagues using social media, phone calls, and video call apps. This will combat the loneliness we can feel when physically isolated.
Create regular ways of linking with your work colleagues, even if you are all working from home, perhaps with daily catch-ups and weekly meetings over video call.
5. Acts of kindness
Be kind to others. Kindness is a double blessing: it makes the person who receives a kind act feel better, and it makes you feel better for doing it.
6. Keep perspective
Don’t inflate the risk – feeling anxious at times like this are absolutely normal. Anxiety can lead to physical symptoms, such as shortness of breath, that can make us worry that we have the virus, but this may not be the case.
7. Use your coping skills
Use your past coping skills, or tools you have previously learned. No matter what the focus of our anxiety, using what’s worked in the past to help manage those feelings is usually a good place to start.
8. Care for your body
Look after yourself. Get plenty of sleep, eat regularly, moderate alcohol intake, exercise (but avoid crowded places). Following current Government guidelines, you could go for a walk in the park, go into your garden (if you have one), or go for a cycle. All this helps to boost your immune system and mood.
Wellbeing downloads and resources
Below are some helpful wellbeing downloads and other resources – many more can be found by searching online, but this is a useful selection:
- Wellbeing and mental health during COVID-19: a guide to looking after yourself and others (PDF, 3MB)
- A guide to living with worry and anxiety amidst global uncertainty from Psychology Tools (PDF, 1MB)
- Managing stress during the COVID-19 outbreak from The CBT Resource (PDF, 3MB)
- Breathing and relaxation guide from Anxiety UK (PDF, 1MB)
- ‘Coping calendar’ from Action for Happiness (JPEG, 602KB)
- Advice from Mind on a number of areas for maintaining your wellbeing during the COVID-19 outbreak (hyperlink)
- Advice from BACP about looking after your wellbeing if you are self-isolating (hyperlink)
Page last updated: 7/4/20