Coping with Covid-19

Well, we’re certainly living in strange times! We’re in the middle of a global crisis and we’re all having to adjust to this sustained period of anxiety and uncertainty. 

Given how unprecedented this situation is, I thought I’d offer some of my thoughts about how to cope with Covid-19’s impact on your mental health.

Be understanding

First and foremost, it’s important to be understanding towards yourself at this time. It’s okay if you don’t feel able to manage a full working day every day, and it doesn’t make you a bad person if you haven’t taken up 5 new hobbies or magically got your house in order. We’re all different, our energy levels vary, and we all respond to stress and anxiety in our own way; that’s okay.

The lockdown is bringing up a lot of uncomfortable feelings for people, and it’s important to make an effort to better understand each other and recognise that the added stress and anxiety is more likely to cause tensions to boil over. If your loved ones are more short-tempered than usual, try not to take it personally, and instead ask them if there’s anything you can do to support them.

When we feel isolated or have a lack of personal space, our anxiety, fear and anger are more likely to come to the surface. All of these feelings are natural and valid, but it’s easy for them to be directed inappropriately. It may offer some temporary relief to shout at those around you or leave angry comments on social media, but your relationships and self-esteem will suffer in the long term.

If tensions are running high, talk to the other person about what’s going on, rather than assuming that they’re going to know how you’re feeling. 

Communication

The key thing at any given moment is communication, but right now, it’s especially important, whether that’s negotiating with the members of your household about how you can adjust to your new living situation, or regularly checking in with your friends and loved ones.

When we’re under pressure and feeling stressed and anxious, we often find it harder to communicate. We might withdraw and stop talking to others, or try to cover up how we’re really feeling by becoming more vocal than usual. These are natural responses to have, but they may act like a barrier between you and those around you, which can make things worse.

It’s good to find a way of being able to express yourself without withdrawing or overwhelming those around you. You may find that some exercise, such as a walk or yoga, helps you to make sense of your thoughts and feel better able to talk to others about what’s going on.

If talking to others feels like too much pressure, see if you can find a creative way to show them how you’re feeling. You might draw or paint something, or play a piece of music that enables you to express yourself instead.

How you communicate with others isn’t so important, it’s what you’re communicating that matters here, so be honest about what’s going on for you and let others know how they can help you. If they don’t know you’re struggling, they won’t know how to support you.

Space and routine

Respecting each other’s work and personal space is crucial, especially when you’re cooped up together most of the time. If you need some time and space alone, tell your loved ones directly. This is much healthier than keeping it to yourself and expecting them to “just know”.

It’s important to separate work from your personal space as much as possible, so that you’re able to psychologically “switch off” when you’re not working. This doesn’t have to be separate rooms if you’re limited for space, it can be deciding that one “zone” of the room you’re in is for work, and another is for relaxing.

Most people find that they feel more stressed and anxious when they don’t have a daily routine. At the moment, you may not have the usual structure to your day that comes with your job or studies, for example, and that can feel overwhelming in itself.

Start with the really fundamental things, such as getting up and going to bed at the same time every day, even on days when you aren’t “working”. Aim to have regular break and meal times throughout the day, and schedule in time to make contact with friends and loved ones. Covering the basics is likely to give you a greater sense of control over something, and this can be really beneficial for your mental health.

Self-care

There’s a lot of stuff going around on social media about “self-care” that’s all scented candles and fairy lights. These may be nice things to have in your environment to help you feel calm and safe enough to take care of yourself, but they’re not “self-care” in it’s true sense.

When we talk about self-care, we’re talking about actually taking care of ourselves. This is the seemingly “obvious” stuff like eating, sleeping, washing, exercise and contact with others, and without these things, we can’t manage the basic process of self-care, never mind any extensions on it. Our mental health is more likely to suffer if we don’t keep up with these fundamentals, so it’s worth investing time and energy into them.

I hope that these tips have been useful. If you’re struggling with your mental health and feel like you need support, please know that it’s okay to reach out for help.

If you think I might be the therapist for you, you can find more information about me and how I work here, and you can also connect with me on Facebook and Instagram @emmapooleytherapy.