Current external events with the Coronavirus are creating an understandable state of anxiety for all of us. We are facing higher than usual levels of stress, anxiety, depressive symptoms and fear. The challenges we are facing can possibly be attributed to several events and conditions, including job losses, financial stress, school closures, increased time away from family and friends, health concerns and media over-exposure, which is often sensationalistic in nature. We are being faced with an unprecedented challenge without a comparison to draw on. Given the immediate and direct risk to health posed by the virus, we are needing deal with the challenges associated with the measures that have been put in place by the government to limit the transmission and ultimately to protect our health. These include measures such as physical distancing resulting in home confinement and school closures. What started off as being a few weeks of putting these measures into place, has now resulted in a longer and harsher lockdown than before. The cumulative and chronic stress associated with this cannot be underestimated. These stressors are continuing to build and are having a considerable impact on our psychological well-being with resultant mental health challenges. Stress, boredom, uncertainty, lack of clarity as to how long these measures are going to be in place, as well as lack of face-to-face contact with family, friends and loved one's, limited personal space and possible financial stress are contributing to the trauma we are experiencing. Under these circumstances of fear and stress it is often difficult to feel tolerant and to engage in long term planning and thinking.
It is important to think about how to manage on a day to day basis. This includes focusing on the here-and-now, rather than becoming preoccupied with the past or focusing on the future. This is likely to only increase anxiety, stress and worry. Finding the balance between managing the areas of our lives over which we have control and accepting those areas that we cannot influence is an important coping strategy particularly at this time.
What to do if you are experiencing worries, low mood and stress
Maintaining and supporting good sleep habits can help reduce the mental health consequences of poor sleep. This can include winding down activities prior to bedtime. Maintaining schedules and routines each day can also promote positive mental health. This can include taking the dog for a walk, going for a run or doing an online exercise class. Sustaining contact with family and friends through this time of isolation is important particularly if you are experiencing worries, low mood and stress. Social relationships are an important source of support particularly when feeling isolated. With the advancement in technology this is much easier to do and will help foster a sense of connection with important others in our lives. It is important to "normalise" the sense of anxiety and apprehension that we may all be feeling in this time of uncertainty. It is to be expected that many of us will be feeling sad, isolated, lonely, anxious and fearful in these challenging times. Validation of our emotional experiences and being kind, gentle and compassionate with ourselves and others has never been more important. Holding on to "hope" and a belief that things will not be like this forever, is important for our overall wellbeing. It is a good idea to familiarise yourself with the resources that are available to support your mental health and to seek out help if you find your psychological well-being is in jeopardy. This may include contacting services like "beyond blue," "life-line" or accessing and seeking out your own psychological support and therapy from a qualified professional.
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