It’s important to recognize the seriousness of the public health challenge facing our community, and be mindful that reacting from a place of panic and fear is usually unhelpful, especially in the long-term. Looking after our wellbeing in times like this can help to reduce stress, and is crucial in enabling us to still take calm and effective action in the midst of this global crisis.
Strategies to cope with stress, anxiety or distress
When many things feel uncertain or out of our control, one of the most effective ways we can manage stress and anxiety is to focus on the actions that are in our control. The Australian Department of Health has recommended important actions we can all take to protect against infection and prevent the virus from spreading including good hygiene, self-isolation..
1.Acknowledge your feelings.
Whatever you are feeling right now, know that it’s okay to feel that way. Allow yourself time to notice and express what you’re feeling. This could be through journaling, talking with others, or channeling your emotions into something creative (e.g., drawing, painting, poetry, music). Mindfulness meditation exercises can help us stay grounded in the midst of an emotional storm. You can learn how to witness and let thoughts and feelings come and go in their own time, without getting overwhelmed by them.
2.Maintain your day-to-day activities and a routine as much as possible.
Having a healthy routine can have a positive impact on your thoughts and feelings. Go back to basics: eating healthy meals, physical exercise (e.g., walking, stretching, running, cycling), getting enough sleep,and doing things you enjoy. Even if you're in self-quarantine, or working from home, there are many ways to develop new routines and stay healthy.
During this time of change, it's natural for our minds to think of all the usual activities we may not be able to do at the moment. Make a conscious shift to focus on the activities we are still able to do, or those that we may have more opportunity to do if we're at home more often. Some ideas could be to:
- Keep learning and maintaining your study
- Read a book
- Listen to a podcast
- Try out a new hobby or skill (e.g., cook a new recipe, play an instrument, learn a language, learn how to sew, gardening).
Receiving support and care from others has a powerful effect on helping us cope with challenges. Spending time with supportive family and friends can bring a sense of comfort and stability. Talking through our concerns, thoughts, and feelings with others can also help us find helpful ways of thinking about or dealing with a stressful situation.
4.Remember that physical distancing does not need to mean social disconnection.
There are many ways we can use technology to stay connected and both give and receive support (remotely). You could:
- Call, text, or video-chat with friends and family
- Share quick and easy recipes
- Start a virtual book or movie club
- Schedule a workout together over video chat
- Join an online group or peer forum.
Showing care towards friends, family, or vulnerable people in our community can be all the more important during times like this. It can foster a sense of hope, purpose, and meaning. Some ideas can be to:
- Send someone you care about a message of encouragement or affirmation
- Cook, pack and deliver a meal to someone in your neighborhood
- Donate to a cause.
6.Keep things in perspective.
In a situation that’s uncertain, it’s natural to have many ‘what if?’ questions in our minds. In the absence of information, our anxious mind will often fill in the blanks with worst case scenarios, which can leave us feeling overwhelmed, helpless, or vulnerable. Here are some questions you can ask yourself to shift your thinking from catastrophizing to a more helpful mindset:
- What are the things within my control?
- Am I overestimating the likelihood of the worst-case scenario?
- What strategies have helped me cope with challenging situations in the past that will serve me well during this time?
- What is a small helpful or positive action that I can take now?
7.Seek accurate information.
Finding credible sources you can trust is important to avoid the fear and panic that can be caused by misinformation.
8.Set limits around news and social media.
It’s understandable to want to keep informed and prepared. At the same time, constantly reading, watching, or listening to upsetting media coverage can unnecessarily intensify worry and agitation. When you get the urge to check updates, see if you can pause, notice the urge, delay acting on the urge, and let it pass without judgement. Schedule a specific time to check in with the news instead. It's also okay to take breaks from conversations with others about COVID-19 and suggest talking about other topics.
If you live in Lebanon and are seeking help, you can contact Embrace organization on +961 1 346 226