COVID-19 and looking after your mental health

Coronavirus or COVID-19 is a new illness which has disrupted normal daily living for many of us and is presenting people with increased uncertainty and rapid changes.

Feeling anxious about coronavirus and staying at home as part of social distancing or having to self-isolate are some of the effects from COVID-19 which may impact peoples mental health.

If one or all of these relate to you then it is important to recognise what you can do to help manage your mental health during this time.

Things I Can Do to Look After My Mental Health During COVID-19:

 

Try not to make assumptions:

  • Be careful with your thinking styles. Avoid jumping to conclusions without facts or evidence to support your thoughts or worries. 
  • Using thought challenging questions can help with this: “What is the evidence for and against this thought/worry?” or “What is the bigger picture here?”.

Limit your exposure to watching the news and social media:

  • Be careful with spending too much time on social media or watching the news - set yourself daily limits and take breaks when you recognise it may be making you more anxious.
  • Be careful where you obtain your information from. The NHS coronavirus webpage and gov.uk coronavirus webpages are helpful places to get facts from.

Develop a balanced daily routine:

  • Develop an adapted routine for working from or being at home with set time for wake up and bedtime every day.
  • Balance activities to include, achievements (work, household duties), creative (arts, online courses) or fun (watch a movie, play board games) and contact with others using digital devices where possible will also help.

Physical exercise:

  • Adapt your exercise routine at home using you-tube exercise videos or going for a walk outside where possible.

Stay connected using digital methods:

  • Remain connected with family and friends using digital methods like WhatsApp and
    Skype.

Mindfulness and relaxation practices:

  • Using app’s like Headspace for mindfulness practice, simple breathing and progressive muscle relaxation can help manage any increased anxiety levels.

Ways to manage excessive hand washing:

  • Set limits, like washing your hands for the recommended 20 seconds will help individuals with OCD prevent relapse in their mental health. It could also help to re-read our blogs on the condition.  

Supporting Children during COVID-19:

  • Have open and honest conversations relaying the facts, in a way a child can understand.
  • Listen to their questions to their let them know they are being listened to and are safe.
  • Create opportunities for children to play and remain stimulated and keep regular routines.

Financial risks from change of job circumstances:

  • Citizen advice UK has provided useful information to help people who are self-employed or effected by not being able to work from home and are at current financial risks.

Stay informed:

How can we help support you during COVID-19:

If you are struggling with your mental health and are starting to feel anxious or down due to the financial hardship and worries you are currently having or may have arising. Below is a list of services we have that will be able to support you:

  • Remote therapy - we can offer one-to-one therapy delivered through Skype, FaceTime or via telephone.
  • Online CBT programme - iCBT - Access an online portal which will allow you to work through your problems whenever suits you.

Please do not hesitate to contact us on 0203 795 8718 if you want to discuss any of these options in more detail.

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