In other words, don’t flood yourself with repetitive information that can be perceived as scary and anxiety-provoking. Instead, be selective about where you get your news from and when you want to receive them.
2. Employ healthy coping strategies (think of those that have helped you in the past)
You must take good care of your basic needs during the COVID-19 outbreak, such as:
ensure you get enough sleep and rest,
eat healthy food,
engage in outdoor physical activity (activities that don’t involve close contact).
While it might be tempting to resort to habits such as tobacco, alcohol or other drugs, you should try to avoid such unhelpful coping strategies. Keep in mind that in the long-run, they will worsen your mental and physical health.
Instead, think of the strategies that you have used in the past to manage stress. You probably already have a portfolio of good coping techniques you can employ in the current scenario, such as going for a run, doing pleasurable activities, writing a journal or watching your favorite sitcom on Netflix. Such activities can help you distance yourself from the stressors [8].
3. Keep a daily routine
Although the notion of a routine might seem dull, it can be very beneficial to our mental health to follow a predictable route. Experts agree that when you stick to a specific routine, you can ease the anxiety about the new [9]. Daily routines require less mental energy, bring fewer (unpleasant) surprises and, therefore, less unexpected stress. They somehow keep us grounded.
So, even if coronavirus made it necessary for you to change your habits and work patterns, try to establish new ones. For instance:
have regular waking and bedtimes,
develop a morning ritual, e.g. do some exercise and have breakfast,
have set mealtimes,
divide your day into a “working” part and a “fun” part,
plan things that you need to do at certain days of the week,
enjoy some revitalizing routines, such as having a cup of coffee between chores.
Routines can be particularly useful to those whose work rhythm got disrupted by the coronavirus. While you have little influence over the effect the current situation will have on the economy, you can stay calm and productive in ways that matter at the moment.
4. Follow hygiene recommendations – but don’t get excessive
Prevention measures, such as washing and sanitizing hands, are at the top of the list of how to stop the pandemic. You should, of course, do what you can to follow the recommendations. However, it can be easy to take it a step too far and become overwhelmed with the constant worry. OCD Action, UK’s largest OCD charity, suggests that you should look out for the function of the task. For instance, is the washing being done to prevent the risk of spreading of the virus? Or, is it being done ritualistically, in a specific order because you need to feel “just right”?
5. Stay connected (with others and yourself)
To slow down the spread of the virus, we have been advised to cease all non-essential activities and tasks, stop socializing and limit our contacts. Those showing symptoms should self-isolate, which really means “go nowhere, see no one”. In reality, however, this can be hard to implement. Also, the stress of trying to keep physical distance can have consequences that can sometimes outweigh the benefits.
Digital technology makes it possible to remain in contact and foster connections, including establishing new ones. Make sure you stay connected with family and friends (via phone, email, social media).
Furthermore, in crisis situations, it is particularly beneficial to practise mindfulness, compassion and gratefulness – these are the positive psychology interventions that are the most established and evidence- backed [10]. Online resources can be extremely helpful, too, such as relaxation soundtracks, meditation recordings and hypnotherapy apps like Mindset.
Can You Put a Positive Spin on It?
The new coronavirus shouldn’t be taken lightly; however, we can transform the experience into something less hostile. For instance, this can be an opportunity to stop – at least for a short while – and press the reset button in our lives.
By spending more time at home, away from all the distractions, we can use the time to reflect on our lives, re-connect and prioritize. Perhaps, this can be an excellent time to develop new, healthier habits, such as spending more time in nature and having quality time with loved ones. You might even decide you want to take a new direction in life, for the better.
A Word from Mindset Health
It’s essential to take appropriate actions to contain the COVID-19 outbreak. To do that, you might need to adopt a different rhythm of life and adjust your habits and relationships. Think of this as just another period in your life, one that could also have some positive aspects to it. Make sure you take care of yourself and your needs. Digital health technology can be extremely useful during this time as it enables you to receive the support that you might need without any delays and from the comfort of your home (where you now need to spend more time than usual).
References
Peters, A., McEwen, B. S., & Friston, K. 2017. Uncertainty and stress: Why it causes diseases and how it is mastered by the brain. Progress in Neurobiology, 156,164-188. Link
Tawakol,A.,Ishai,A.,Takx,R.A., et al. 2017. Relation between resting amygdalar activity and cardiovascular events: a longitudinal and cohort study. Lancet, 389, 834-845. Link
Picard, M., Juster, R.P., McEwen, B.S., 2014. Mitochondrial allostatic load puts the ‘gluc' back in glucocorticoids. Nature Reviews Endocrinology, 10(5):303-310. Link
M. Deja, C. Denke, S. Weber-Carstens et al., 2006. Social support during intensive care unit stay might improve mental impairment and consequently health-related quality of life in survivors of severe acute respiratory distress syndrome. Critical Care, 10 (5), R147. Link
Nianqi, L., Fan Zhang, L., Niangi, C.W. 2020. Prevalence and predictors of PTSS during COVID-19 Outbreak in China Hardest-hit Areas: Gender differences matter. Psychiatry Research, in press. Link
C.H. Ko, C.F. Yen, J.Y. Yen, M.J. Yang. 2006. Psychosocial impact among the public of the severe acute respiratory syndrome epidemic in Taiwan. Psychiatry and Clinical Neurosciences, 60(4), 397-403 Link
World Health Organization. Mental Health Considerations during COVID-19 Outbreak. Published March 6, 2020. Available at
