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Self-care Tips for Your Psychological Wellbeing during the Coronavirus Outbreak

Self-care tips
 

In the wake of the new coronavirus outbreak, it is NORMAL to feel fearful, anxious and have increased concerns about one’s health.  It is UNDERSTANDABLE to feel sad, frustrated, lonely and lost, in light of the social distancing, interruption of plans, emergence of uncertainties, and waves after waves of unfavorable news.

To maintain your psychological health in the midst of difficult times, it is important for you to take the following 3 steps:

① know your stress level

know your stress level

② practice self-care

practice self-care

③ get help when necessary

get help when necessary
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① Know you stress level

It is normal for us to have the following reactions in times of stress.

Your BodyYour EmotionYour ThinkingYour Behaviours

 

  • Headaches and pains
  • Diarrhea or constipation
  • Nausea and dizziness
  • Chest pain and rapid heart rate
  • Shortness of breath

 

  • Anxious and fearful 
  • Moody and irritable
  • Vulnerable and overwhelmed
  • Low and sad
  • Bored and Apathetic
  • lonely and isolated

 

  • Inability in concentrating
  • Trouble in remembering things
  • Full of negative thoughts
  • Racing thoughts
  • Inability to make decision

 

  • Eating too much or too little
  • Sleeping too much or not being able to fall asleep
  • Withdrawing from others
  • Procrastinating or neglecting responsibilities
  • Using alcohol, cigarettes, or drugs to relax

To moderate these stress symptoms, you may take better care of yourself through the following ways.

② Practice self-care


“Self-Compassion is Treating Yourself as You’d Treat a Good Friend” 
- Kristen Neff


When your mind and body are in distress, they need your loving and compassionate attention.

Get the balance right

Get the balance right

 

While staying up-to-date on news about the outbreak, it is equally important to take time out from the news and refocus on other responsibilities and engagements in your daily life. It is difficult yet essential to remind yourself about things in life that are going well and in control.

Maintain your perspective

Maintain your perspective

 

An accurate understanding of the virus outbreak helps to alleviate unnecessary anxiety and fear.

 

  • Find out accurate health information from reliable source
  • Filter information
  • Differentiate facts from speculations

Stay connected

connected

 

Feeling connected is important especially when social distancing strategies are being adopted.
 

  • Call or text people you love to show your care
  • Talk with supportive friends and family about your feelings and let them know your needs
  • Enjoy small talks about little, funny things in life unrelated to the outbreak

Live a healthy lifestyle

Live a healthy lifestyle

 

  • Maintain a normal daily routine as far as possible
  • Get enough sleep and rest
  • Stay physically active
  • Eat healthy food and drink enough water

Manage things that are controllable

Manage things that are controllable

 

  • Make a list, prioritise, construct concrete plan and take practical steps!
  • Pace yourself between stressful activities. Upon completing a difficult task, appreciate yourself for the hard work and reward yourself with enjoyable things.

Go easy on yourself when things are out of control

Go easy on yourself when things are out of control

 

  • Beware of the fact that some things are indeed out of your control
  • Acknowledge the frustration and disappointment you may be experiencing
  • Relax your body by doing home aerobic, yoga and workout, taking a hot bath; or even just taking a few deep breaths.-whatever that works for you and your body!
  • Pamper yourself with small pleasurable activities, e.g. read a novel, enjoy movie and music, do some artworks, eat delicious food, do home-facial and hair treatment etc.
  • Increase sense of mastery and control by taking time to tidy up room and stuffs, and take care of tasks and chores that were previously neglected, etc.
 

Keep your spirit up

Keep your spirit up

 

  • Appreciate yourself for all the big and small contributions you’ve made to protect yourself and family from the disease and prevent the transmission of virus in the community.
  • If possible, help and care for others in needs
  • Think about how you’ve coped with difficult situations in the past and reassure yourself that you can also cope with this situation
  • Stay hopeful and be assured that difficult times are impermanent
 

Despite the isolation, you don’t have to endure everything yourself. We are always here for you.

③ Get help when necessary

Get help when necessary

Although it is normal for us to experience heightened stress responses during this critical period, whenever you find it difficult to endure or simply wish to talk to someone, you are always welcome to get connected with our Psychological Counsellors!

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