Minding your mental health

Last updated: 19 September 2020 at 12.01am

Infectious disease pandemics like coronavirus (COVID-19), can be worrying. This can affect your mental health. But there are many things you can do to mind your mental health during times like this.

How it might affect your mental health

The spread of coronavirus is a new and challenging event. Some people might find it more worrying than others. Medical, scientific and public health experts are working hard to contain the virus. Try to remember this when you feel worried.

Most people’s lives will change in some way over a period of days, weeks or months. But in time, it will pass.

You may notice some of the following:

increased anxiety

feeling stressed

finding yourself excessively checking for symptoms, in yourself, or others

becoming irritable more easily

feeling insecure or unsettled

fearing that normal aches and pains might be the virus

having trouble sleeping

feeling helpless or a lack of control

having irrational thoughts

If you are taking any prescription medications, make sure you have enough.

How to mind your mental health during this time

Keeping a realistic perspective of the situation based on facts is important. Here are some ways you can do this.

We also have guides on:

Stay informed but set limits for news and social media

The constant stream of social media updates and news reports about coronavirus could cause you to feel worried. Sometimes it can be difficult to separate facts from rumours. Use trustworthy and reliable sources to get your news.

Read up-to-date, factual information on coronavirus in Ireland here.

On social media, people may talk about their own worries or beliefs. You don’t need to make them your own. Too much time on social media may increase your worry and levels of anxiety. Consider limiting how much time you spend on social media.

If you find the coverage on coronavirus is too intense for you, talk it through with someone close or get support.

Keep up your healthy routines

Your routine may be affected by the coronavirus outbreak in different ways. But during difficult times like this, it’s best if you can keep some structure in your day.

It’s important to pay attention to your needs and feelings, especially during times of stress. You may still be able to do some of the things you enjoy and find relaxing.

For example, you could try to:

Dublin is at level 3 of restrictions. Follow this advice if you live in Dublin.

Stay connected to others

During times of stress, friends and families can be a good source of support. It is important to keep in touch with them and other people in your life.

If you need to restrict your movements or self-isolate, try to stay connected to people in other ways, for example:

e-mail

social media

video calls

phone calls

text messages

Many video calling apps allow you to have video calls with multiple people at the same time.

Remember that talking things through with someone can help lessen worry or anxiety. You don't have to appear to be strong or to try to cope with things by yourself.

Try to anticipate distress and support each other

It is understandable to feel vulnerable or overwhelmed reading or hearing news about the outbreak.

Acknowledge these feelings. Remind yourself and others to look after your physical and mental health.

Smoking, drinking and eating for comfort

If you smoke or drink, try to avoid doing this any more than usual. It won’t help in the long-term.

Eating habits can often be linked to your emotions. You may turn to food for comfort during this pandemic. Long-term comfort eating can lead to weight gain and affect your health. It’s important to be able to recognise and separate out your emotions from your eating.

Read more about how to eat well.

Don’t make assumptions

Don’t judge people or make assumptions about who is responsible for the spread of the disease. The coronavirus can affect anyone regardless of age, gender, nationality or ethnicity. We are all in this together.

Online and phone supports

Face-to-face services are limited at the moment because of the coronavirus outbreak. But some services are providing online and phone services.

Find mental health supports and services that can help during COVID-19 outbreak

If you are using mental health services for an existing mental health condition

If things get difficult, it can be helpful to have a plan to help you get through.

Things you can do:

have a list of numbers of mental health service and relatives or friends you can call if you need support

keep taking any medication and continue to fill your prescription with support from your GP or psychiatrist

continue with any counselling or psychotherapy session you have

limit your news intake and only use trusted sources of information

practice relaxation techniques and breathing exercises

If your condition gets worse, contact your mental health team or GP.

If you have an intellectual disability

If you have an intellectual disability, you may feel more worried or sad because of coronavirus. You could also be worried about your family or those close to you.

It is important to take care of yourself. Try to keep a routine, shower every day and eat healthy food

Keep in touch over the phone or in person with people you trust, while following social distancing guidelines.

Read advice about supporting someone with special needs during the coronavirus pandemic.

For more advice on minding your mental health visit inclusionireland.ie

OCD and coronavirus

If you have OCD, you may develop an intense fear of:

catching coronavirus

causing harm to others

things not being in order

Fear of being infected by the virus may mean you become obsessed with:

hand hygiene

cleanliness

avoiding certain situations, such as using public transport

Washing your hands

The compulsion to wash your hands or clean may get stronger. If you have recovered from this type of compulsion in the past, it may return.

Follow the advice above. Wash your hands properly and often, but you do not need to do more than recommended.

Read more about obsessive compulsive disorder (OCD) symptoms, treatment and getting help.