Coronavirus: How to support your mental health at a time of uncertainty

 
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Our world is changing rapidly at the moment.

 

Our world is changing rapidly at the moment. Coronavirus has plunged the world into a time of uncertainty. The constant news about the pandemic may be feeling relentless. Naturally, it is taking a toll on people’s mental health, particularly for those living with existing conditions.

Remember: It's natural to struggle when times are uncertain, so remember to offer care and compassion to yourself, and those around you. 

What can I do to support myself?

  • Set a routine for yourself

  • Seek contact with others’

  • Find ways to exercise

  • Maintain contact with your existing healthcare professional (e.g. counsellor, psychologist)

  • Reach out to support services if you would like some additional support

  • Set boundaries for yourself around what you are reading and watching, and the amount of time you are spending doing this (please do not refresh your newsfeed every five minutes!)

  • There is a lot of misinformation around – stay informed by sticking to trusted sources of information such as the Ministry of Health website 

  • Continue to access nature and sunlight wherever possible

  • Eat well, and stay hydrated

  • Continue to take your medication, if applicable

  • Find ways to calm your nervous system e.g. a breath practice or a meditation

  • Journal about what might be coming up for you

  • Engage in an act of kindness e.g. call a friend you haven’t talked to in a while

 How to manage anxious thoughts:

1.     ACKNOWLEDGE: notice and acknowledge the thought when it comes to mind and meet it with compassion and non-judgmentalism.

2.     PAUSE: pause and take a breath.

3.     PULL BACK: remind yourself that it is simply a thought. You don’t need to believe your thoughts. Thoughts are not facts. 

4.     LET GO: Remind yourself that the thought will pass. You do not need to respond to the thought. You might like to try visualising the thought floating away in a bubble or a cloud. 

5.     EXPLORE: Explore the present moment. Notice your breathing and the sensations of your breath. Take your shoes off and notice the ground beneath your feet. Look around you and notice what you see, what you hear, what you can touch, what you can smell. 

 

NEW ZEALAND HELPLINES:

1737 – Free call or text 1737 any time for support from a trained counsellor

Lifeline – 0800 543 354 or free text 457 (HELP)

Youthline – 0800 376 633 or free text 234

Samaritans – 0800 726 666

Kia kaha – stay strong

He waka eke now – we are all in this together.


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