- Only read, watch or listen to news
when you want to. That means turn off push notifications on your phone and set
aside only an hour per day to stay informed from credible, balanced sources,
such as the World Health Association.
- While you can’t be together
physically, stay socially connected with friends and family by phone, text and
video applications such as FaceTime, Skype or Zoom.
- Considering the level of attention
and seriousness being paid to the pandemic, it’s normal to feel anxious. Try
not to avoid, ignore or suppress anxious thoughts. Instead, be aware of your
anxiety and accept that you’re feeling anxious in this situation. Try to keep
things in perspective; notice and challenge your thoughts that may be extreme
- Do something good or helpful. Research
shows that doing things for others strengthens our own mental health. Check on
your neighbours, elderly parents and friends to see how they’re doing and if
they need help picking up groceries, medications and other important household
- Stay connected with the outdoors. If
you’re not required to self-isolate for 14 days, consider going outdoors for a
walk, run or bike ride to enjoy the scenery and fresh air. Be sure to stay two
metres away from others and consider going out at off-peak hours (early
morning, late evening) to avoid proximity.
- Routines can help reduce mental
fatigue, so getting up at your usual time, showering and getting dressed as you
normally would for work can be helpful. Eating healthy, drinking water and
getting plenty of sleep are also important factors.
- Continue to exercise or do the things
you would typically do to support your health and be sure to use caution and
follow health and safety guidelines while doing them. Instead of going to the
gym, check out some exercise videos online. Housework, walking up and down
stairs, and outdoor activities like raking leaves, cleaning the yard, or
prepping the garden are also sources of physical activity.
- Practice mindfulness, meditation or
yoga to help you stay grounded and focused when you begin to feel stress and
worry in your body, like shortness of breath and tightening in the chest. Some
ideas include keeping a gratitude journal, doing deep breathing exercises, or
using grounding exercises to help you focus on things in the present so you
- Take time to organize your home, such
as your pantry, cupboards or closets, or do something you’ve been putting off
for a while, such as sorting through your garage for unwanted or recyclable
items. Accomplishing such a task may reduce stress and anxiousness.
- If you’re noticing that your symptoms
of anxiety (related to COVID-19 or otherwise) are causing you significant
distress or are interfering with your ability to function normally, consider contacting