By Joy Hou // EmpathyWorks Psychological Wellness
In this current Covid-19 situation, many of us are experiencing major disruptions in our lives, work and school. The increased levels of fear and anxiety, great sense of uncertainly, and feelings of helplessness or hopelessness can exert a toll on the mental wellbeing of a person.
Below are some coping tools we can use to reduce the negative effects of the pandemic on our mental well-being.
Acknowledge your feelings
Take time to reflect on our own feelings – ask ourselves, “How do I feel about the current situation? How is it affecting my actions and behaviours?” Do not judge or be ashamed of your feelings. It is perfectly ok to feel sadness, fear, frustration, guilt, anxiety, or loneliness. Unless we fully recognise and acknowledge our emotions, we will not able to manage or cope with more difficult emotions as effectively.
Focus on things you can control
Although there are many things which are uncertain and beyond our control during this Covid-19 situation, thankfully, there are still many things within our control. If we focus on the things beyond our control, feelings of anxiety and fear will most certainly increase. However, when we choose to focus on the things we can control (such as maintaining good hygiene, establishing routines at home, having a healthy diet, doing things we enjoy, showing an act of kindness to another person), we can feel more empowered and less helpless.
Start a gratitude journal
Studies have shown that gratitude increases happiness, reduces stress and depression, helps us sleep better, and buffers against the effects of trauma. In this season fraught with uncertainties and fear, we can still make a conscious choice to identify and recognise the Little Good Things (LGTs) around us – such as, being able to sleep in a little more, the availability of food delivery services, healthcare and frontline workers working hard for all of us, and supermarket employees risking their health to ensure we have groceries. Each morning, before checking your social media or getting busy with other things, spend 5 minutes to jot down 3 things you are grateful for. Gratitude may not provide instant solutions to our concerns or save us from suffering, but it can certainly foster well-being, and change the way we experience life challenges.
Be mindful of your time spent on news and social media
The onslaught of news updates about the pandemic can increase our stress and anxiety. You can minimize this by limiting your exposure to the news, and customize your social media feeds. Check for news updates to about 5 to 10 minutes at specific times, once or twice per day. In addition, rely on only one or two reliable sources of news as fake news or misinformation can fuel fears and panic.
Keep a routine, as much as possible
A predictable routine or structure reduces anxiety and provides a sense of security. The current Work-From-Home (WFH) arrangement can be challenging when there is a lack of routine which was previously present at the workplace. Create a routine for working at home, and set specific times for waking up and getting started on work, meal breaks, and finishing work. For parents with children who are doing Home-Based Learning (HBL), try to set up a daily routine where you have specific and distinct times for working and for helping your child with schoolwork.
Engage in new hobbies or activities
It is helpful to engage in activities that distract you from the current situation. You can learn new skills such as baking or playing the guitar from YouTube, or enrol in an online course from learning platforms such as Udemy or Coursera. Household chores, such as finally clearing or organzing the wardrobe, can give a sense of accomplishment when completed.
Stay socially connected while observing physical distancing measures
We are all wired for social connection, and hence isolating ourselves completely can result in loneliness or depression. Maintaining our social networks can foster a sense of normality and relieves stress especially during this period. Thankfully, there are online and telecommunication platforms which we can use to maintain these social connections while observing physical distancing measures. You can keep in touch with your elderly parents, family and friends through video calls on Zoom or Skype, phone calls, email or Whatsapp, to ask how they are doing, or to share your concerns. You can also arrange to have a cup of coffee and online catch up with a friend whom you have not spoken to for a long while. Or, you can even celebrate the birthday of a co-worker over a video call with other colleagues.
Perform acts of kindness
Helping others and reaching out to someone in need give us a sense of purpose and control. You can send a note of encouragement to a friend who is feeling discouraged, tell a family member what you appreciate about her, or offer to buy groceries for an elderly neighbour. You can also lend a listening ear to a co-worker who has difficulty in adjusting to Work-From-Home and Home-Based Learning arrangements for her children, volunteer to tutor a friend’s child online, or donate to worthy causes.
Practice self-care
In times of increased stress, it is even more important to focus on self-care. This includes getting enough sleep, having healthy meals, and regular physical activity. It is also important to set aside some “me-time” each day to do things we enjoy, whether it is reading, meditation, listening to music, taking a long warm bath, playing with your pet, or just zoning out.
Be compassionate towards yourself
Self-compassion is the ability to treat and talk to ourselves with the same kindness and compassion which we would show to a loved one, especially in instances of perceived failure, suffering or inadequacy. For example, instead of judging yourself and beating yourself up for not having a productive Work-From-Home day, perhaps you can gently tell yourself that you are still adjusting to the new work arrangement, and speak words of encouragement to yourself, like how you would do to a friend.
Take one day at a time
It is easy to experience heightened tension and fear when the future of the pandemic remains unknown. To reduce this dread, we can focus more on the present. Instead of asking, “What is going to happen next? When is this going to end?, we can focus on “What can I do today to make it a great day?”
Seek professional support
If you are feeling overwhelmed and unable to cope, do seek professional help. There are various avenues of professional support available, including telehealth or online counselling services. You can also call the 24-hour National Care Hotline on 6202-6868 which is specifically set up to provide emotional support during this Covid-19 period. Remember, you are not alone in your struggle.
Joy Hou is a registered psychologist and founder of EmpathyWorks Psychological Wellness. She provides counselling services for children, teens and young adults, and also conducts talks and workshops on topics related to emotional and mental wellness.
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