Manage Your Fear In The Time Of COVID-19
Look after your mental health and wellbeing if you are staying home.
1. Plan your day
We are all adjusting to a new, rather strange, way of life. This can be a risk to our mental wellbeing.
As tempting as it might be to stay in pajamas all day, regular routines are essential for our identity, self-confidence, and purpose.
Try to start your day at roughly the same time you usually would and aim to set aside time each day for movement, relaxation, connection, and reflection.
2. Move more every day and see fear subside
Being active reduces stress, increases energy levels, can make us more alert and help us sleep better.
Explore different ways of adding physical movement and activity to your day and find some that work best for you.
Even at home, there will be lots of ways to exercise and keep your body moving.
Read our guide on keeping active and visit Every Mind Matters for some ideas to get you started.
3. Try a relaxation technique to relieve your fear
Relaxing and focusing on the present can help improve your mental health and lighten negative feelings.
Try some different meditation or breathing exercises to see what helps. For example, sometimes we can be so tense that we do not even remember what being relaxed feels like. Progressive muscle relaxation teaches you to recognize when you are starting to get tense and how to relax.
A range of relaxation techniques, including progressive muscle relaxation is available from the NHS
If you are enjoying this article, get more GRAND here:
4. Connect with others and help you and them lessen the fear
Staying at home, especially if you live on your own, can feel lonely. Find creative ways to keep in touch with co-workers, friends, family, and others to help you (and them) feel more connected and supported.
Explore ways of connecting that work for you, whether that’s by post, over the phone, social media, or video-chat. This could be anything, from sharing a cup of tea over the video, playing an online game together, or simply sending a supportive text-message.
5. Take time to reflect and practice self-compassion
Make time every day to reflect on what went well. It’s important to recognize your successes and the things you are grateful for, no matter how small. Consider keeping a gratitude journal each day where you could write two or three of these things every night before you go to bed.
Mindfulness techniques may also help you focus on the present rather than dwelling on unhelpful thoughts (though they may not be helpful for those experiencing more severe depression).
We have a number of relaxation and other digital exercises on our website.
HOW TO EXERCISE YOUR COMPASSION MUSCLE
6. Improve your sleep
Feelings of uncertainty and changes to daily life may mean you have more difficulty sleeping.
There is a lot you can do to improve your sleep. Aim to go to bed and get up at the same time each day, even at the weekend if you can, and try to get some natural sunlight (by opening your curtains and windows) where possible. This helps to regulate your body clock which can help you sleep better.
Wind down before bed by avoiding using your phone, tablet, computer or TV for an hour before bedtime.
A range of tips for improving sleep can be found on our website and from Every Mind Matters
You can find more tips for managing fear and looking after your mental health here.
A POEM ON DEALING WITH COVID-19