Self-care Tips for Your Psychological Wellbeing during the Coronavirus Outbreak
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:
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
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
An accurate understanding of the virus outbreak helps to alleviate unnecessary anxiety and fear.
Find out accurate health information from reliable source
Differentiate facts from speculations
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
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
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
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
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
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!