Since fear, worry and stress are absolutely common
reactions to perceived or real threats or at times of uncertainty, it is
natural that people are experiencing all or any of the above during the
Covid-19 pandemic.
The fear of potentially contracting the virus is not
the only one we may face. There are changes to our everyday life such as the
restrictions to move around or take part in regular activities that has been
normal. The new setup of home office, temporary unemployment or – for many –
the home-schooling of children test the mental state of most people.
And we have not even touched the more emotional
challenge that the lack of physical contact with other family members, friends
and colleagues means. At extraordinary times like this, it is of utmost
importance to look after both our physical and mental health.
While some symptoms of stress are obvious. such as the
increased use of tobacco or alcohol, the difficulty concentrating or sleeping,
anger, sadness or frustration, others are less so but nonetheless very serious
and need attention. These are, for example, the worsening of mental health
conditions and chronic health problems, or physical reactions such as
headaches, stomach problems and skin rashes.
Please see some tips that can help you cope with the
challenges you are faced in the pandemic:
1. Make the most of staying at home
While staying at home also means that our regular
social activities are temporarily not available, we can turn it around and look
at this period as an opportunity to set up a new daily routine and allow time
to look after ourselves. Some ways to do that are reading, watching movies,
learning or exercising relaxation/meditation, or studying something new. Also,
make sure you stay in touch with others on online platforms.
2. Try to enjoy a different type of social life
Staying in touch is largely limited to the online
scene in the lockdown. Share valuable content but make sure it comes from a
trusted source. Remember that your friends may be stressed and worried too.
Likewise, if you find that the feed of certain people is increasing your
anxiety, you can always mute or unfollow them.
You
should also connect with faith-based community or organizations.
3. Try to avoid speculation and stick to reputable
sources
As in any situation, rumour and speculation can fuel
insecurity and anxiety. Make sure you get trustworthy, quality information to
help you feel more in control. Of course, you cannot and shouldn’t avoid
all news, but limit your news intake if it is bothering you. From time to
time, consider taking breaks from watching, reading or listening to news
stories, including those on social media.
4. Stay active and take care of your body
While gyms, swimming pools and other sports venues may
be temporarily closed, make all the efforts to stay active as that will boost
both your immune system and your spirit. You can go running, hiking, cycling,
or simply walking the dog. There are also many exercises and training apps or
sessions available online, many of which are free. The knowledge that you have
done something for your health is already a factor that will ease your anxiety.
To combat stress it is great to simply take deep
breaths, stretch or meditate. Also, remember to get plenty of sleep. Don’t
neglect to carry on with preventive measures such as vaccinations and screenings.
And get the Covid-19 vaccine when available.
5. Eat a balanced diet
Make sure that you include a lot of vegetables and
fruits in your diet, so your daily intake does not come only from supplements. There
is an increasing amount of evidence showing how food affects your mood, and
eating healthy meals can improve this. It is reassuring to know that your diet
provides the right amount of brain nutrients as well, such as essential
vitamins and minerals. Remember to drink plenty of water.
While smoking and drinking may seem to ease stress
initially, this is misleading as they tend to make problems worse. Stay away
altogether from them or at least try to reduce their amount.
6. Keep a strict hygiene regime
The knowledge
that you do everything in your power for prevention is in itself a factor to
lessen stress. Follow standard hygiene advice such as washing your hands more
often than usual for at least 20 seconds with soap and hot water. If you can’t
wash your hands straightaway, use hand sanitiser until you have the opportunity
to do so.
7. Make a personal financial plan
If the pandemic directly or indirectly impacted your
financial situation, it is another factor to be anxious about. It may have
reduced your income or left you temporarily unemployed or unsure about your job
prospects.
So plan your finances, making sure that you are aware
of what benefits you are entitled to get in your country, or if there is an
easing on mortgage payments or other loans. It may also be useful to redo the
household budgets for which several budget tools are available online. Staying
in a stable financial position can have a rather beneficial effect on our
wellbeing and mental state.
8. Help yourself as well by helping others cope
If you take care of yourself, you are better equipped
to take care of your friends and family. Even if you are apart, you can always
help others cope with stress through phone calls and video chats to feel less
isolated. Helping others also helps you feel better.
While the situation is getting better in several
countries of the world, things are still rough in several others. There is a
long way to beat Covid-19, according to the World Health Organization. "The
Covid-19 pandemic is a long way from over. But we have many reasons for
optimism. The decline in cases and deaths during the first two months of the
year shows that this virus and its variants can be stopped," WHO
Director-General Tedros Adhanom Ghebreyesus said at a press conference mid-April.
If you find it difficult to cope, there are several
ways to get help. You can always call your healthcare provider or general
practitioner if you are struggling. In extreme cases, people may even have
thoughts of suicide. It is preventable and help is available.
If you are in crisis, get immediate help:
Discover ADMIRAL and ROYAL insurance plans, which cover the consultations and the
associated costs for psychiatry, psychology or psychotherapy, in case the
general treatment plan is from an accredited psychiatrist /
psychologist.
Sources: WHO, www.mentalhealth.org.uk, www.cdc.gov