Take daily breaks to de-stress, remind yourself you are making a difference, and take note of what you can and cannot control.
Being a front line worker during the coronavirus crisis can be very stressful. Your co-workers are also going through the same experience and facing dangerous situations daily, and the high death rate can make you feel like your efforts are in vain. They are not. Sometimes, however, it could be hard to find the bright spot in your day, and a moment of relief. You may be facing longer hours of work these days and be strapped for resources which could result in working without adequate protection. You may also fear for your own health and wellbeing, along with that of your family members and loved ones. If you are working on the front lines in healthcare, you are likely facing human suffering at higher levels than before the pandemic. This can all add up to a lot of stress.
In light of this, professionals have put together a guide for COVID-19 responders, with tips on supporting your own mental wellbeing during the pandemic. The advice is aimed at all those who are now working in essential positions as healthcare workers, and others, as we continue to find a cure for COVID-19. Here are 5 bits of advice from the World Health Organization (WHO) on finding mental rest during the pandemic.
1) Spot the Symptoms of Stress
Stress surfaces differently from person to person. Some physical signs of stress include having a headache, finding it difficult to sleep and eat, being unmotivated to work, and feeling afraid, sad, and angry. You might also disengage from your own religious or spiritual practices when stressed. Some people turn to using drugs and alcohol to cope. Are you able to spot your own signs of stress? Being able to do so is the first step in supporting yourself. In times of crisis it is important to help others but it is also essential to “fuel your own tank”. Without fuel, your car cannot drive. Remember, solving problems and helping is a long-distance race, as the WHO states, not a sprint. Tomorrow is another day.
2) De-Stress Daily by Finding What Works for You
It can be best to try to manage your stress daily. This means taking breaks and engaging in leisure activities, however small, that can help to move your mind to a new space, each day. If you cannot find time one day, do not beat yourself up about it. Try again tomorrow.
Examples of activities that might help you reduce your stress include slow breathing, stretching, dancing, praying, doing yoga, biking, going for a walk, running, reading a favourite novel, and playing leisure games with friends and loved ones. You know yourself best. Find something that suits you, and try to stick with it by maintaining a daily routine that incorporates your time to relax.
3) Take Media Breaks
We all want to follow the media closely to keep abreast of daily developments around the world and on a local scale. It is important to also take COVID-19 media breaks. Too much information can play into your fears.
4) Keep Track of How You Helped
You may feel that you are not helping enough during the pandemic. This is not so. Every day is different, and every bit of work counts. It can help at the end of the day to write down how you were able to help, even in small ways, such as talking to a colleague over lunch. You might also take time to list what you are grateful for, from that day.
5) Visualize a Circle of Control
For some people, stressful times can make us want to gain a sense of control. During the coronavirus pandemic there is much that is beyond your control. The WHO recommends you visualize a “circle of control”. In the center are the things you CAN control. This includes how you respond to others, whether you take the protective measures that are available, and how you share information with others. Outside of this circle are the things that are beyond your control. This includes such things as someone losing their job, how your government responds to COVID-19, how other people act, and if someone dies from COVID-19. When something stressful occurs, remember to visualize your circle. If the event is on the outside, respond as you can, and remind yourself that it is outside of your control.
If you believe you are suffering a mental health crisis, speak about it and contact a professional for help. You matter.
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