Tips to manage your mental health wellbeing during the COVID-19 Pandemic
- Manage your expectation:
- The suggestion that periods of quarantine might bring unprecedented productivity implies we should raise the bar, rather than lower it.
- Do not underestimate the cognitive and emotional load that this pandemic brings, or the impact it will have on your productivity, at least in the short term.
- Difficulty concentrating, low motivation and a state of distraction are to be expected.
- Adaptation will take time. Go easy on yourself. As we settle into this new rhythm of remote work and isolation,
- we need to be realistic in the goals we set, both for ourselves and others in our charge.
- Proactively manage your stress threshold. Think of E.A.S.E
- Pl: Treat your physical illness
- E: Eat Healthy
- A: Avoid Mind altering substances
- S: Sleep hygiene
- E: Exercise
- Know your red flag: to manage moments of distress is to identify key thoughts or physical sensations that tend to contribute to your cycle of distress and feelings of being overwhelmed.
- Our thoughts (“Why can’t I concentrate?”), feelings (frustration, worry, sadness), physical sensations (tension, upset stomach, jitters) and actions (such as compulsively checking the latest COVID statistics) each amplifies negative emotional spirals. Addressing one aspect of this loop will reduce stress.
- Ex: breathe in for four counts, hold for four, breathe out for four and hold for four, then repeat) can de-escalate the cycle and help you regain control.
- Establish a sense of routine
- Create clear distinctions between work and non-work time, ideally in both your physical workspace and your headspace.
- Find something to do that is not work and is not virus-related that brings you joy.
- Be compassionate with yourself and others
- There is much that we cannot control right now, but how we talk to ourselves during these challenging times can be super empowering. Moments of feeling overwhelmed often come with big thoughts, such as “I cannot do this,” or “This is too hard.”. It is okay to ask for help or reach out when help is asked of us.
- Maintain connections
- We are in Physical isolation, not social isolation. Reach out to your family and friends virtually and enjoy emotional connection. Some platforms to use are skype, facetime, google, zoom.
- Manage uncertainty & remain mindful
- Take each day as it comes and focus on the things you can control.
- Embrace a good mental-health and well-being measures to protect ourselves and those around us.
- Minimize watching, reading or listening to news about COVID-19 that causes you to feel anxious; seek information only from trusted sources to protect yourself and loved ones.
- Seek information updates at specific times during the day, once or twice. And refrain from sudden and near-constant streams of news reports about an outbreak can cause anyone to feel worried.
- Prayers and praises
- When we encounter a new trial, we can sometimes forget all the other storms we have weathered through God’s grace. Intentionally call to mind times when God brought you through a difficult period. Write them down. Praise God for these experiences. Let them serve as a reminder of his presence and providence in the face of your current difficulties
- Stay connected with your Coptic community
- While we can’t attend church liturgies, we can connect virtually.
- If you have a Facebook account, join “Coptic Orthodox Diocese of the Southern United States” group to live stream to liturgies, vespers, & midnight praises
- Also available on Podcast. Search for Coptic Orthodox Diocese of the Southern United States.
- https://www.suscopts.org/ has live streaming from the abbey
- https://www.youtube.com/user/BishopYoussef a the Abbey’s YouTube channel where you can access bible studies, divine liturgies, and sermons.