How can you stay cool, calm and connected while social distancing?
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According to clinical psychologist Astrid Toscan, emotional self-awareness is an important tool for navigating COVID-19.
"When facing a crisis... fear, anxiety and worry is quite normal," Ms Toscan said.
"At these times, it is important to focus on what you can control rather than on what you can't control."
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Connecting with others and relaxing are important coping mechanisms when dealing with stress and anxiety.
"In our current state, it is important for people to stay physically away from other people but to remain connected," Ms Toscan said.
"This can be achieved via social media platforms and meeting platforms such as Zoom.
"It is important to understand what your nervous system is doing. Always being in a heightened state means areas of your brain that need to be engaged for decision making and planning, can go offline.
"For this reason, it is important for individuals to find a way to relax and calm themselves."
Activities such as online yoga, meditation and diaphragmatic breathing can provide opportunities for relaxation.
People who find themselves unemployed or underemployed during the coronavirus pandemic may experience additional stress.
"There may be many feelings including vulnerability, anger, anxiety, depression," Ms Toscan said.
"One of the most overlooked emotions associated with unemployment is the emotion of shame.
"People may imagine how others would view them, which is often in a negative manner.
"Abundant psychological assistance is available through local psychologists, government providers and resources such as Beyond Blue and Lifeline."
Visit the Beyond Blue website for a list of national help lines and websites.
Coping with self-isolation:
- Remember it is temporary
- Consider benefits to the community of remaining isolated
- Have access to accurate and reliable and up to date information that communicates what is expected of you when in isolation
- Maintain connection with family and friends via electronic means
- Don't overuse social media as hearing negative opinions etc may affect your mental health
- Keep busy with activities such as reading, movies, exercising, spring-cleaning the house
- Structure your day
Living with someone else:
- Take part in things you like to do together including watching movies or playing board games.
- Communicating your feelings and concerns and seek support from each other
- Remaining respectful at times of conflict, such as walking away and engaging in slow breathing techniques
- Creating a roster to distribute chores equally and fairly
Working from home:
- Change out of your pyjamas each day
- Set up a dedicated workspace
- Set a strict schedule;
- Limit distractions
- Keep in touch with your colleagues via electronic means
