They say change is hard, but some changes are harder than others. The spread of the coronavirus (COVID-19) has changed our daily lives and forced many of us to stay at home and only interact with our family.
By now you know ways to stay healthy and stop the virus, such as washing your hands and social distancing. But it is equally important to take care of your mental health in times like these.
Thinking about the future can make you feel anxious or helpless. Leaving extended family, friends, neighbors and colleagues can be very isolating. Add to this pregnancy or young children and stress levels can explode.
Please know that these feelings are normal. Ways to stay positive and support your mental health:
Focus on implementation
Learn what you can do to prepare and protect your family, especially your baby, from viruses. Make shopping lists for your family, your baby , plan meals, keep track of your household chores, exchange ideas with your close circle about what you can do. This will help you feel more in control.
Move away from the news cycle
Constant updates from news sites, radio and social media can make you feel overwhelmed. Turn off your push notifications and check a trusted news source only once or twice a day.
Stay in touch with family and friends
This is where modern technology really comes in handy. Social media alone cannot replace the real-life interactions you are used to. But email, phone calls, video chats are a step in the right direction. You can talk to your neighbors remotely, for example in front of the window or across the street. Enjoy seeing people’s faces and hearing their voices. On the other hand, it can be a great time to discover a forgotten way of communicating – letter writing.
Take time for yourself
You may feel pressure to be as successful as you were before. Working eight hours a day, keeping your house clean, making sure your children continue their education and stay busy. Prioritize time for yourself too. This could be a short walk or a living room dance party, getting enough sleep, eating healthy food and making time for physical activity. At least once a day, go out on the balcony or for a short walk to get some vitamin D. What is your favorite way to relax? Make time for a book, a TV show, or a favorite hobby that you can do at home.
Offer to help those who need help
Think about those who need additional help, such as an elderly neighbor or someone without an internet connection. Call them and discuss what you can do to help from a distance. Supporting your neighbors and community will also help you feel better.
Inform your children
Children see, hear and understand more than we realize. How they express their feelings will depend on their age and personality. Talk calmly and clearly about COVID-19 in a way they can understand. Encourage your children to share the sadness, uncertainty and fear they are feeling. In addition to the routines you have in place with your children while school is closed, keep track of their daily curriculum and homework, and plan activities that you can do together.
Consult with a professional
Seek professional help if your feelings of anxiety and stress do not improve. If you have a personal history of depression, anxiety or other mental health problems, find out if your therapist offers teleconference sessions, especially for help. You may also want to take a look at our post-pregnancy depression content.
Be kind to yourself
You are doing the best you can in a difficult situation. No one is going to do everything perfectly and don’t push yourself to be perfect. Focus on doing the next right thing and remind yourself that this is a temporary situation.
It is normal to feel anxious and scared during this time. Know that there are many forms of help available to you. Take care of yourself inside and out so that you are prepared for the weeks and months ahead. We are all in this together and we have responsibilities towards each other. Do not feel alone.
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In addition to all this, you may find our content below useful;
Breastfeeding in Viral Respiratory Infections
How Breastfeeding Mothers Strengthen Their Immune System
Key resource:
https://www.who.int/docs/default-source/coronaviruse/mental-health-considerations.pdf
Helpful resources:
https://afsp.org/taking-care-of-your-mental-health-in-the-face-of-uncertainty/
https://www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html/
https://www.nami.org/Blogs/NAMI-Blog/March-2020/Coronavirus-Mental-Health-Coping-Strategies/
https://www.rollcall.com/2020/03/19/mental-health-care-adapts-to-telehealth-due-to-covid-19