Minding your mental health during the Coronavirus pandemic
It is perfectly normal to be finding life stressful at the moment. We are living in extraordinary times and so it is really important to look after ourselves. Here are some good tips from the HSE website https://www2.hse.ie/wellbeing/mental-health/covid-19/minding-your-mental-health-during-the-coronavirus-outbreak.html about minding our mental health.
Minding your mental health during the coronavirus pandemic
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:
- Young people’s mental health during the coronavirus pandemic
- Older people’s mental health during the coronavirus pandemic
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:
- exercise regularly, especially walking but keep within 5 kilometres of your home
- keep regular sleep routines
- maintain a healthy, balanced diet
- avoid excess alcohol
- practice relaxation techniques such as breathing exercises
- read a book
- search for online exercise or yoga classes, concerts, religious services or guided tours
- improve your mood by doing something creative
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:
- 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. If you smoke or drink, try to avoid doing this any more than usual. It won’t help in the long-term.
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. Staying at home could be difficult for you. 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
Follow the advice to stay at home. You can keep in touch with people you trust over the phone or the internet.
Read advice about supporting someone with special needs during the coronavirus pandemic.
For more advice on minding your mental health visit inclusionireland.ie
It is also important to prevent spreading the virus. For information on how to do this, read the HSE Coronavirus Easy-Read Information Booklet.
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.
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I thought it may be useful to share the link to the guide - https://switcher.ie/broadband/guides/how-to-keep-your-children-safe-online/ - which you can include on your website ahead of Safer Internet Day, to help parents and children who may need some extra support. We've also put together some handy top tips you can use on your website: 10 tips to keep your children safe online
- How to reduce the risks online
- How to recognise cyber bullying and grooming
- How to educate children on cyber safety
- How to set up parental controls on devices
- Talk about it:Make time to chat about online risks and how to use the internet safelyas soon as they're old enough to go online. Encourage your children to speak to you about what they view online and empower them to act if they're worried about anything.
- Recognise the risks: Educate yourself about the potential dangers children could face online so it’s easier to spot warning signs. Get to know what platforms your children use, and learn about dangers such as phishing, grooming and cyberbullying.
- Teach the do's and don'ts: Be clear about the non-negotiables. For example, teach your child not to share personal details or photos with strangers and instruct them not to click on links to unknown websites or texts. Do encourage your child to question what they see and only accept friend requests from people they know.
- Spot the signs: Pay attention to your children's behaviour whilst on and off their devices. Being alert to changes in your child can help prevent problems from escalating. Some warning signs are withdrawing from friends or family, sleeping and eating problems or losing interest in previously loved hobbies or interests.
- Set boundaries:Let your children know what they can and can't do on the internet from the get-go. Agree on what devices they can use, when, and how long they can spend online. As they get older, explaining and negotiating boundaries may be more effective.
- Take 'parental' control: These ready-made boundaries put parents in control of what children can see online. They can be set up through your internet provider at device level to block specific websites and filter out inappropriate content.
- Be social media savvy: The popularity of social media apps like TikTok and Snapchat makes it harder to keep track of what your child is accessing online. Fortunately, each social media platform has its own privacy settings and safety tips for parents. Check them out before you let children have their own accounts.
- Protect from harm:Install antivirus software on family devices to minimise the risk of cyber attacks or scams. Use two-factor authentication (2FA) for extra security on your online accounts. This can also stop children from signing into services they're not allowed to use.
- Set a great example: You're the greatest 'influencer' in your children's lives when they're young. Limiting your time online, discussing dangers you've come across, and questioning what you view can help reinforce the rules you are setting for your children and, in turn, influence their online behaviour.
- Seek support:The more you learn about online dangers, the better equipped you'll be to handle them. There are some great resources like webwise.ie, internetmatters.organd cybersafekids.ie to help you recognise and reduce online dangers and seek advice if you think your child is experiencing cyberbullying or is at risk online.
Short videos on the Importance of Play have recently launched which was a collaboration between North Central CFSN and Lifestart Services. Volume 1 https://youtu.be/xl2F2vZXhbg Volume 2 https://youtu.be/OOy4lmWggtM Volume 3 https://youtu.be/tmv40--l7fA Volume 4 https://youtu.be/Wr9bfTWddts Volume 5 https://youtu.be/7HLkBXvVTFE Volume 6 https://youtu.be/NuUXb51qZY0
Infant Mental Health Awareness Week runs from June 13th-19th.
This week provides an opportunity to focus attention on the wellbeing, social and emotional development of our babies and young children. It highlights the importance of early relationships and a relationship based approach to interventions with infants and families. As our understanding of IMH and its evidence base develops, so also does our knowledge of how to apply this knowledge and an ‘IMH lens’ to interactions with infants, parents and caregivers in health and social services.
What is infant mental health?
Infant Mental health (IMH) refers to the healthy social and emotional development of Infants starting at conception up to three years of age.
The first 1000 days of life are recognised as a critical period of opportunity to support infant mental health. Decades of research have shown that it is the quality of the early caregiver relationship that is a significant determinant of the infant’s healthy social and emotional development and in turn physical health, right up to adulthood.
The National Healthy Childhood Programme has embedded IMH as the foundation of the development of its resources and in the approach of the delivery of the universal child health service. This embedding of key messages can be seen in the My Child suite of books (www.mychild.ie/books) and also on www.MyChild.ie where key messages around bonding and relationship building have been embedded for the parent/caregiver.
In clinical practice the topic of IMH has been included for the first time in the National Standardised Child Health Record. To build on this, the National Healthy Childhood Programme have just completed a suite of three eLearning units which are now available on HSEland for healthcare practitioners / caregivers who are working with children and families.
Throughout the week you will see videos and key IMH messaging being promoted on the HSE MyChild social media pages ( Facebook / Instagram ). Keep an eye out in the National Newspapers for articles from our experts also. (IrishTimes article)
In addition The National Healthy Childhood Programme have developed a series of ten practical videos with HSE expert advice which are now available on YouTube and on the relevant pages on the www.mychild.ie website.
These videos (2-3 minutes each) are aimed at parents/guardians of children (0 – 3 years).
These new video resources are available here while lots more expert advice for every step of pregnancy, baby and toddler health can also be found at www.mychild.ie
There are a suite of posters available focusing on the promotion of IMH messaging to order from healthy.childhood@hse.ie