Over the past two years, every individual has been impacted in one way or another by the current pandemic.

Whether you have been dealing with worries about getting the virus, the safety of your family, job security/work from home, children’s school progression, or stress relating to isolation; there are a number of simple strategies that can be implemented to assist with maintaining your mental wellbeing.

There are also a number of services available to provide assistance or information specifically relating to managing mental wellbeing during the pandemic.

Strategies for maintaining mental wellbeing during the pandemic

Establish a routine

This will help you to stay grounded, and create a sense of structure, certainty or predictability as you navigate the disruption that may be occurring in your home, social or work life. This includes having regular nourishing, balanced meals; and healthy sleep routines.

Be aware of the information you take on board

It is easy to become consumed in the abundance of information which is available regarding the COVID-19 pandemic. Some of this may include unhelpful or untrue information. Ensure you access factual information from credible, reliable sources. It can also help to take breaks from the media and constant news related to the pandemic at times.

Keep things in perspective

Monitor your thought patterns and related emotional state. Challenge negative thoughts.

Stay connected with loved ones

Utilise the various methods of contact available in the technological world. Whether it is face to face; or by text, phone or video call; continue to talk with trusted loved ones about how you are feeling.

Remember your strengths and resilience

Create a safe space

Identify a space that feels calming or safe that can be easily accessible to you when you are feeling overwhelmed. This can involve creating a sensory space for yourself which enables access to materials such as calming music, scents that you enjoy, dimmed lighting, sensory toys (such as kinetic sand or pop its), or other activities that you may find calming (such as colouring in or reading). If this is not your cup of tea, no problem! Keep things simple, create the space according to your liking as long as you are comfortable and feeling safe, that is the main thing!

Taking one day at a time

Breaking down tasks into manageable chunks and setting small achievable goals can be really helpful especially at times when things feel overwhelming and stressful.

Physical exercise

This is a great way of relaxing when you are stressed or your body and mind are in survival mode.

Relaxation, mindfulness and grounding techniques

Visualisation; taking a hot/cold bath/shower; a quick splash of cold water on your face, taking a few deep breaths; and paying attention to your body, mind, and the here and now. There are multiple options when it comes to dealing with those stressful moments. Try them out, and see which ones work best for you!

Avoid unhelpful coping methods

Methods such a drugs or alcohol can impact your mental and emotional state in a negative way. Consider monitoring and limiting screen time as necessary.

Access support

There are various forms of support available, choose what works for you!
APPS such as headspace, or smiling minds.
Counselling/Psychological Support now available in a range of methods including face to face, video link, or telephone sessions.
Lifeline: 13 11 14 or lifeline.org.au
Suicide Call Back Service: 1300 659 467 or suicidecallbackservice.org.au
Beyond Blue: 1300 224 636 or beyondblue.org.au

Teracia Sehgal

Psychologist

CDC (2020) Mental health and coping during COVID-19. http://adultmentalhealth.org/mental-health-and-coping-during-covid-19/. Cited 29 Mar 2020
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Post-traumatic stress is an emotional response which may occur after a stressful event or experience. Some examples may include: an accident; sexual, physical or emotional abuse; and natural disasters.

Depending on the events, it may leave a person feeling a range of unpredictable emotions such as denial, anger, confusion, guilt, disconnected/numb, sadness, shame, anxiety/fear, and shock/disbelief.

One may also experience a sense of loss of security or safety; physical symptoms such as difficulty concentrating, nausea or headaches; flashbacks; nightmares; and strained relationships.

During a trauma you might feel... — Source: psychologytools.com

Some of these are considered common responses following a stressful traumatic event; however, this becomes more concerning when these feelings or difficulties become prolonged (continues or worsens beyond one month after the event) and impact other areas of life (e.g., work, school, relationships).

Coping with trauma related difficulties

Movement & Exercise

Rhythmic exercises – walking, running, dancing.
Be mindful about your body and movements while exercising.

Connect with others

Surround yourself with those who make you feel loved, accepted and supported.
Meet new people, develop new friendships, and reconnect with old friends with whom you have healthy relationships.
Join in and engage in social events.

Ask for support

Engage with trusted family or friends – This does not always mean that you need to discuss your trauma if you do not wish to do so. It may just mean them accompanying you on a walk or helping with practical tasks.
Consider joining a trauma survivor support group.
Seek professional support.

Self-regulation techniques

Allow yourself to feel the feelings, acknowledge and accept them, then reorient yourself to the “here and now”, the present.
Deep breathing
Sensory regulation – create an environment which helps regulate and calm your sensory system. Use calming scents or sounds, ground yourself and connect with your surroundings of what you can see, or what you can touch.

Engage in activities/hobbies that you enjoy.

Sports, music, gardening, arts and crafts.

Self-care

Minimise stress
Prioritise yourself
Use a planner – keep the tasks in your day manageable, achievable, and balanced.
Maintain a good routine - Eat a well-balanced diet, drink enough water, and maintain a good routine around sleep.

Helping a loved one

Offer a non-judgemental listening ear should your loved one wish to talk.
Offer practical support – do the grocery run, school drop off/pick up, and help with housework or cooking.
Remain patient and understanding, and look after yourself too. It can be difficult to see a loved one go through the impacts of a traumatic experience. You may experience your own emotional response to this.
Encourage and assist your loved one with maintaining routines, engaging in activities of enjoyment, practicing and using self-regulation techniques, and taking care of themselves.

I hope this provides some simple strategies for improving overall wellbeing.