When we are dealing with times of uncertainty, many of us might be struggling to maintain our mental wellbeing during the coronavirus (Covid-19) pandemic.

These are some ideas to help take care of your mental wellbeing during the coronavirus pandemic.

These tips may work for different people at different times. Only try what you feel comfortable with. And try not to put too much pressure on yourself if anything doesn't feel possible right now.

You may not feel comfortable meeting with many people during this time of uncertainty, in order to protect yourself. But connecting with others is more important than you might think.  Social connection can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and actually improve our immune systems. 

  • If you want to keep in touch with people, you could make plans to video chat. You can also arrange phone calls or send instant messages or texts. If you're feeling low or anxious about coronavirus, it may help to talk about this with someone you trust. This can be especially helpful if they are in a similar situation and share your feelings. 
  • Some of us will be working from home, which can bring about feelings of loneliness or feeling left out. Think about things you can do to feel close to others. For example, looking back at pictures and putting them up of people you care about might be a nice reminder of the people in your life.
  • If you live alone, listen to a chatty radio station or podcast if your home feels too quiet, or join an online peer support group, find a list here.

There are a number of things that you can try to help improve the quality of your sleep, including simple lifestyle changes.
Below are some 'do's' when it comes to getting a good night's sleep:

  • Establish a bed time routine (e.g read a book, write in your journal, or take a relaxing bath one hour before bed)
  • Create a restful environment, (e.g light a candle or some calming incense) 
  • Give yourself some tech-free time before sleep avoiding bright screens (e.g mobile phones, TVs, iPads, laptops, computers)
  • Practise a mindfulness or relaxation exercise before you go to sleep

See our self-help resource on managing sleep for more tips to improve your sleep. 

Working outside of traditional hours (e.g. 9am - 5pm) can have an effect on our sleep and wake states, also known as our internal body clock or circadian rhythm. Fortunately, there are various techniques that can help you to maintain your physical, mental and emotional health when working shifts.

Sleepstation have created an article which includes advice on how to get good sleep, even if you’re a shift worker, click here to read.

It's important to look after your physical health and nutrition, especially over the winter period.

Eating healthy and keeping hydrated are positive drivers in maintaining your mental health and wellbeing.

  • Make sure you are eating a balanced diet. If possible, try to eat regular meals every day with meals including at least one of your five a day, as this can help your mood and energy levels. See our tips on healthy eating for more information. 
  • Drink water regularly. Drinking enough water is important for your health. Changing your routine might affect when you drink or what fluids you drink. It could help to set an alarm or use an app to remind you.

Maintain active lifestyle

Build physical activity into your daily routine, if possible. This includes things you can try indoors, if you're spending lots of time at home (working from home or self-isolating).

  • going for a lunctime walk
  • cleaning your home  
  • dancing to music 
  • going up and down stairs
  • seated exercises 
  • online exercise workouts that you can follow
  • sitting less. If you notice you've been sitting down for an hour, just getting up or changing position can help.

Take a look at our self-help resource nutrition and physical health page for more tips and advice.

Staff working in the NHS are offered a broad range of health and wellbeing support, this includes:

  • A 12-week digital weight management programme designed to support you with nutrition.
  • Free access to several mental wellbeing and mindfulness apps, such as Headspace and Unmind.

Visit the NHS website here for more details to access.

COVID-19 outbreak has meant big life changes for us all, including adjusting to new ways of working. While some of us have returned to our normal workplace, many are still working from home or going through a phased return.

It's easy to get stuck into a work routine and abandon your usual fun activities you would usually take part in pre-pandemic. 

  • Make an effort to focus on your favourite hobby
  • Give something new a go: read, write, do crosswords or jigsaws, bake, or try drawing and painting
  • Paying more attention to the present moment can improve your mental wellbeing. Join our free weekly mindfulness classes 

Use our checkllist to have a think about the positive things you can after work:

Before switching off checklist

The situation with COVID-19 is often changing, and it can be challenging to know where to get the latest, most reliable information. 

Stay connected with current events if you find it helpful, but take care with where you find your news and health information. Try to use trusted sources to find reliable updates. 

  • Think about switching off or limiting what you look at for a while. You may want to try only looking at the news at a certain time of day, for a limited amount of time, and then doing something relaxing or creative afterwards.
  • Social media could help you stay in touch with people but might also make you feel anxious. This may include people sharing news stories that you want to avoid, or posting how they feel about coronavirus. Consider taking a break or limiting how you use social media. You might decide to view particular groups or pages but not scroll through timelines or newsfeeds.

Useful sources of information:

We have provided some resources below which may be helpful for keeping up-to-date on what is currently happening:

Health
The NHS website contains information on a range of topics to do with health and wellbeing, including COVID-19 vaccines, testing and treatment.

Travel
GOV.uk provide updates on a range of topics including the latest announcements, work/education and travel.

Research and response
The World Health Organisation (WHO) provide information, advice and resources to healthcare professionals and researchers across the globe. They also provide information on the latest number of COVID-19 cases worldwide.

If you’re a key worker, your shifts may mean you are unable or too busy, tired or overwhelmed to attend all of the social events that usually take place over the festive period. This can lead to feelings of isolation and being left out.

Or for some of us, the Christmas season can be a time of loneliness rather than joy. This may be because we are reminded of the loss of a loved one, or a relationship breakdown or perhaps because we live far away from family.

Try to shift your expectations

Instead of focusing on what you think your celebrations should be like, think about what you actually want it to be like. Ask yourself what brings you joy and what would your ideal day look like? You may want to invent your own traditions.

Make time for self-care

Make a list of self-care activities that make you feel good, for example taking a relaxing bath with essential oils, listening to your favourite music, reading a good book, or going for a walk. Try to do at least one of these every day to help boost your mood and take your mind off feeling lonely.

Connect with others

ake an effort to say hello to neighbours, talk to a colleague about their weekend or write holiday cards this year. The festive period is also a good opportunity to reach out to old friends - sending a text, email or card can really make someone’s day and can help you both feel less alone.

Get involved in your community

Find out what’s on in your area and get involved. Whether it is Christmas carols, crafting workshops or local markets, getting out and about and doing something can help relieve loneliness.

Give to others

Helping others can make us feel more connected, in turn helping us feel less lonely. If you have the time, volunteering is a great way to do this. You could... 

  • Donate to a food bank
  • Give a generous tip to a friendly customer service worker like a waiter or barista
  • Buy a homeless person a sandwich and a hot drink
  • Drop off an unexpected gift on a friend’s doorstep
  • Help someone who’s struggling with their luggage on public transport
  • Pay for a stranger’s coffee
  • Donate pet food to a local shelter
  • Offer to wrap gifts for others
  • Give up your seat to someone on busy public transport
  • Let someone else go in front of you in a queue
  • Bake cookies for your neighbours or work colleagues
  • Buy your friend chocolate (or a drink in the pub!) when they’re feeling down…and listen thoughtfully if they need to vent
  • Give genuine compliments

Allow yourself to grieve (whether it be people, moments, or opportunities)

The Christmas period can be especially difficult if you are grieving. We've listed some suggestions to help you cope. Remember to be gentle with yourself and do what feels best for you. 

Try not to keep things bottled up inside. Open up and share how you are feeling with friends and loved ones. If you don’t feel able to do this, there is help available.

We are here to support you and help you access free talking therapies if needed. It's easy to get in touch with us:

Out of hours support

  • In an emergency call 999 or visit A&E9
  • Contact your GP by phone if you need immediate help. You can also call 11 for more guidance 

  • The nhs.uk website has information about different crisis support services as well as coping strategies and ways to keep yourself safe:

Other organisations you may want to contact are: 

  • Samaritans (24 hours, confidentially): 116 123 They have a dedicated number for healthcare staff 0800 069 6222 7am to 11pm, 7 days a week
  • Saneline (6pm to 11pm): 0845 767 8000
You may find these pages especially helpful:  

Source: mind.org.uk

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