Lisa Sproule April 2020 LIFE CHANGING CONVERSATIONS WE NEED TO HAVE
We can get through this:
How to manage your MENTAL HEALTH during the coronavirus pandemic, both now and as well as at all other times in the future
Get enough sleep, wake up in the morning, get dressed, take a shower and eat as healthy a diet as you can.
The coronavirus pandemic poses an obvious threat to physical safety, but advocates stress that Australians shouldn’t sleep on their mental health.
Some 35% of Australians say their mental health has worsened over the past week, an increase over 22% a week earlier.
Forty-three percent said their emotional well-being had gotten worse, compared to 29% a week earlier.
“Don’t underestimate the emotional trauma that people are feeling,”
The COVID-19 pandemic is, after all, a life or death situation
Australians top worries related to coronavirus include that
they or a family member will get sick from COVID-19 (62%),
A negative impact on investments such as retirement or college savings (51%),
and lost income due to reduced hours or workplace closure (46%).
Among workers, 53% say they’re worried they’ll lose income due to workplace closure or reduced hours, and
41% worry they’ll risk exposure to coronavirus because they can’t afford to miss work.
Social distancing is ‘actually physical distancing.’ ‘Socially, we can remain even closer.’
While the shared experience of navigating a pandemic can help individuals connect with one another, it also is going to be different for different people, so that can create its own challenges.
A variety of stressors, including job loss, poor health, self-isolation and quarantine, and general anxiety and uncertainty, could negatively impact mental health.
Some people may also be struggling with existing conditions such as substance-use disorders or depression.
But “people are resilient,” said Vaile Wright, a clinical psychologist and researcher at the American Psychological Association. “We can adapt,” she said. “We can get through this.”
🌻Here are some strategies for coping:🌻
BE KIND TO YOURSELF
Normalise any intense uncomfortable emotions you’re having right now
Don’t judge yourself if you feel mild anxiety or depression, loneliness, boredom, frustration or anger.
This is an unprecedented time for all of us and there are a lot of unknowns.
While it’s important to ground ourselves by remembering to ‘count our blessings’ and be grateful for our lives and any privileges we have - it is equally important for us to acknowledge that social distancing, quarantine or isolation is hard.
Know that you are not alone in finding the consequences of social distancing, like losing our jobs or being physically distanced from family and friends, also very difficult.
Give yourself credit if you are following the social-distancing directives of federal, state and local health officials.
It is important that we give ourselves some self recognition when we do a good job. You are reducing the possibility of transmitting the virus, and protecting those who are most vulnerable, therefore doing your part in flattening the curve
ADDRESS YOUR PHYSICAL HEALTH
You may be out of a job or working from home, but you still need to mind your basic human needs. Establish a routine, Wright said: Get enough sleep, get dressed in the morning, take a shower and eat a healthy diet.
Exercise, even if it’s just by going outside for fresh air. Build structure into an otherwise loose day by scheduling all of these needs.
Mental health is not only critically important to pay attention to during COVID-19 for its own sake, but because the brain is connected to the body, how well we’re managing our mental health will directly affect our physical health — for example, things even like the strength of our immune system.
CONNECT WITH FRIENDS, FAMILY AND/ OR ONLINE COMMUNITIES
Stay in connected with friends and family through phone calls, text messages, FaceTime, zoom video calls and social media.
We all need to put in extra effort right now, If you are struggling with tough emotions, reach out to the most trustworthy person in your life to share how you’re feeling, that simple act could be a game changer.
Laughter and play are “critically necessary” during this time. Moments of humor might be harder to come by right now, but try to prioritize them.
If you lack an existing social-support system, now is the time to go out and find connection with others, even if you don’t know who they are.
Seek out online support groups or social-media communities related to your interests. After all, social distancing is actually physical distancing, Socially, we can remain even closer.
CONSUME NEWS WISELY
Stay informed about the pandemic, especially at your local level, but try to get off your devices too.
Find the bit of the news that either empowers you or doesn’t drive up your anxiety.
Many individuals for example, has found that social media and Or TV TV tend to make those who suffer from anxiety more anxious.
Absolutely do not read the news or check stuff before going to sleep.
TAKE ADVANTAGE OF TELEHEALTH SERVICES
The federal government has expanded access to telemedicine in response to COVID-19.
If you are in therapy or mental-health treatment, make sure that you continue it and ask your provider specifically if they’re providing video chat or telehealth,”
If you believe your mental health is deteriorating, seek help.
There’s evidence that shows that telehealth can be as effective as in-person treatment in many instances.
The present situation could be a tipping point for not just acceptance for telehealth, but also removing the barriers to it around reimbursement and access.
Do not hesitate to reach out to your GP or NP if you are Struggling- we are here for you. Your mental health is critically important - you are not alone #wecare
TRY A MENTAL- HEALTH APP
Is your anxious mind racing at 100 miles per hour?
Theresa Nguyen, the chief program officer for the nonprofit Mental Health America, suggested the mental-heath technique of grounding.
Grounding is a technique to use your five senses and just bring your attention to the present moment, she said. “It’s very effective, because your mind can only think about one thing at a time.”
If you’re gardening, for example, put your hand in the soil and just focus on that. Touch whatever is around you or try reciting a mantra to yourself, and remember to breathe deeply. We sometimes hold our breath when we are anxious or working hard, which can also exacerbate our anxiety, mental-health professionals say.
Engage in activities you know will help you feel healthy and centered, whether it’s exercise like yoga, walking or running, or hobbies like reading, crafting or music.
Relax yourself with deep breathing exercises.
Not everyone is a nature person, but there is a fairly common experience that being in nature is grounding in and of itself.
TAP INTO CRISIS HOTLINES
One hundred percent, if you’re in crisis, call a hotline.
To access coronavirus-related crisis counseling from the
Substance Abuse and Mental Health Services Administration’s to You can also reach the
National Suicide Prevention Lifeline
Mental Health Helpline
To reduce that feeling of existential dread...
Take each day as it comes.
Much about the future of the pandemic remains unknown, and it’s easy to feel a sense of impending doom.
Try to shorten the time frame of your perspective, If you find yourself going to THE EXTREME - What if the world is going to end? you want to bring it back a little closer to, What am I going to do in two days, what am I going to do today, what does it look like right now?
LIFE CHANGING CONVERSATIONS
- please listen to this awesone video produced by beyond blue THAT I HAVE ATTACHED BELOW
It is a video talking with survivors of suicide, or those who have been on the brink.
They discuss how important conversation and connections are in suicide prevention
We are here for you reach out!!