7 Tips for Coping with COVID-19
Before you judge yourself and how you are coping, just remember that everyone in lockdown is trying to figure out how to adapt their normal lives to live within these restrictions and it’s not expected to look perfect. You may be demonstrating normal coping in abnormal circumstances. It’s still hard, so here are some general tips to try and help to cope with lockdown and COVID-19:
1. Reframe unhelpful thinking
Thinking ‘I am stuck’ or ‘I have no life’, is likely going to contribute to feeling frustrated, down or annoyed. It will then likely lead to behaviours of giving up, focusing on all the things we can’t do, and withdrawing or isolating ourselves even further. These patterns then snowball…you have more negative thoughts and additional avoidance or withdrawal. It can become a self-perpetuating cycle.
Try reframing some of those unhelpful thoughts. You don’t have to think overly positive, but gaining perspective can contribute to more adaptive feelings and behaviours. A good technique is to think about what you would say to a friend in the same situation. If your friend said ‘I’m so frustrated, I can’t do anything’, what would you say to them? You are more likely to be supportive and reassuring in your response. Don’t be afraid to award yourself the same level of compassion. Here are some examples of reframing negative thoughts:
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The first step in doing this is to recognise unhelpful thoughts as they occur. So, pay attention to your self-talk and ask yourself “is it helpful?”
2. Maintain a Routine
Try to maintain a routine that closely mimics your usual routine. Having too much time to think can be unhelpful and disengaging from activities can contribute to low mood. If you haven’t already, create a rough schedule for yourself to maintain a sense of agency. Have a look at our post on The Value of Routine.
3. Be mindful of how much news you are watching.
It’s tempting to keep updated, but remember the content of the news is usually anxiety-inducing and alarming. It can lead us to feel overwhelmed and full of gloom. Remind yourself that the news doesn’t tell us about the good stuff that’s happening in the world, and if we are only seeing the negative, it’s hard not to feel negative.
4. Be mindful of how much attention you are paying to social media.
It’s hard when you see posts of people living in other areas being out and about. Constant reminders of this may not be helpful right now, and it might feel like it’s just you who’s struggling or stuck. We forget that there are others in the same situation as us because people don’t generally post about being in lockdown, or if they do, it might look like they are coping better than us (especially if they are posting about their accomplishments and achievements). Just like the news, social media doesn’t tell us the whole story and it sometimes helps to take a break.
5. Reduce your expectations
If you are feeling stressed and overwhelmed with too many tasks, can you reduce your usual expectations – just be ‘good enough’…just for now? For example, instead of cooking to your usual standard, buy salad kits or cooked chicken from the supermarket. You’re in your house more so it’s likely to require more cleaning. It doesn’t have to be spotless or organised all the time, there’s no one coming over anyway so just maintain it to a ‘good enough’ standard. You can go back to your usual standards (if you like) when you have your usual resources (e.g. when the kids are back in school and you have more time/space, when your job is less demanding, or when you can access the community and feel refreshed). Do what you need to do to get through!
6. Stay social
As much as you can and as much as it suits you. Have a look at our 7 tips for staying social during lockdown.
7. Don’t be hard on yourself.
Ask yourself how you’re feeling and what do you need? Let go of the self-judgements. If you need a ‘doona day’ then take it. If you need help or support, then ask. It may not be how you usually cope, but remember, there is nothing usual about being in lockdown. Give yourself some allowances, even if it’s just for this difficult period.
Written by Dr Jennifer Menon, Clinical Psychologist and Founder of Mind in Mind Psychology, Melbourne