Coronavirus (COVID-19) anxiety and staying mentally healthy

The following information is from the Australian Psychological Association. As the number of COVID-19 cases rise across Australia, the level of anxiety within the community is likely to increase. It is important to take reasonable precautions, however, we also need to learn to manage our stress before it turns into more severe anxiety and panic. The following tips may help older Australians to keep stress and anxiety at bay during this challenging period.

Learn the facts (but limit media exposure)

Stay up-to-date with factual information from reliable sources such as the Australian Government Department of Health, the Centers for Disease Control and Prevention, or the World Health Organization, and follow their recommendations. However, a constant influx of information and media coverage about COVID-19 will actually make us feel more anxious and concerned. Try to limit how often you are exposed to news updates on COVID-19. Take breaks from both media coverage and COVID-19 conversations throughout the day so you can focus on other things.

Take reasonable precautions and keep things in perspective

As the pandemic continues to develop, we all worry about how this is going to affect our own and our family’s health, work and finances. Try to keep your concerns in perspective. Rather than imagining the worst-case scenario and worrying about it, ask yourself:

• What are the actual levels of risk and are there other facts that are important to remember in this situation? Current evidence suggests that older adults are no more likely to contract COVID-19 than younger adults. Among those who do contract COVID-19, those over the age of 60 are at greater risk of serious or life-threatening health complications that may require medical intervention. However, even with this increased risk, the large majority of older adults who contract this illness will recover. Remember there are qualified professionals working to keep people well and policymakers are working on strategies to manage the spread of COVID-19, and create economic support packages to assist people. Health professionals are working hard to help people recover. The scientific community is working on understanding the illness, and developing treatments. Be familiar with the difference between symptoms of COVID-19 and cold/flu symptoms, but also try limiting how often you monitor changes in your physical sensations. For example, don’t excessively check your temperature if you are otherwise feeling well.

• Am I overestimating how bad the consequences will be and underestimating my ability to cope? Consider how you (or your family) have gotten through difficulties in the past, and whether these coping skills might help you to get through this situation. Also remind yourself that even though things might be difficult now, many of the consequences are time limited (ill health, financial burden, supply shortages etc.), and will eventually improve. Change some of your routine if needed. For example, discuss whether you should postpone non-essential doctor appointments, including wellness visits. If available, telehealth consultations can be a reasonable substitute. Call your pharmacist to enquire about access to prescription medications and alternative methods of collection if necessary. Have respectful and open conversations with your family and caregivers about your health concerns. Ask about what precautions they are taking to reduce your health risks, and what to do if you are concerned about your health.Creating a roster to help you distribute chores equally and fairly.

Practise physical distancing but ensure social connection

Current recommendations advise practising social distancing as a way to prevent or slow the spread of COVID-19. This means keep your physical distance from others where possible. Unfortunately this can also result in reduced social contact, which can be especially problematic for people who are already socially isolated or feeling lonely. According to the Australian Institute of Health and Welfare, 39 per cent of people aged 65 and over live alone. Research has shown that social isolation and loneliness increase the risk of physical and mental health problems. Engaging in social activities is still possible while maintaining physical distance, but it does take creative and flexible thinking. Switch to virtual catch-ups via videoconferencing technology (e.g., Zoom, FaceTime, Skype) instead of face-to-face. Send a text or email. Call your friends and family on the telephone if you do not have access to video-based technology. If you are part of a community group or volunteering agency, enquire what alternative activities you can complete from home. Explore more ideas online about how to maintain social connections during this crisis (bit.ly/2UsdXcm). Social distancing doesn’t mean locking yourself indoors. If you practise good hygiene and keep your physical distance from others, you can still enjoy your backyard, do gardening, sit on the porch, get your mail and talk to neighbours (from a distance).

Tips for supporting older adults distressed by the COVID-19 outbreak

• Check in with older relatives/friends and ask how they are feeling.

• Talk to them about how they are managing changes to their routine.

• Offer practical and/or emotional support if needed (e.g., offer to set up videoconferencing technologies on their computer/ tablet via FaceTime, offer to deliver groceries).

• Encourage them to do things they enjoy.

• If you think they are not coping, or are overly isolated, suggest they seek help from their GPs, or encourage them to speak with a mental health professional (see below for contact information).

• Keep up contact with elderly relatives by writing emails, calling them on the telephone, talking via video conference, send them videos to watch via email, send photos or drawings from children via email, or to the facility where they are.

Remember...

There are steps you can take to help protect yourself and those around you. Practising good hygiene, enacting physical distancing, and following government recommendations will help you make a difference. You can do things to help those around you, whether that is preventing the spread of illness or by supporting others socially or emotionally. As a community, we can work together to get through this challenging time and we all have a role to play

Seek additional support when needed

If you feel that the stress or anxiety you experience as a result of self-isolation is getting too much, a psychologist may be able to help.

Psychologists are highly trained and qualified professionals skilled in providing effective interventions for a range of mental health concerns, including stress. A psychologist can help you manage your stress and anxiety using techniques based on the best available research. If you are referred to a psychologist by your GP, you might be eligible for a Medicare rebate. You may also be eligible to receive psychology services via telehealth so that you do not need to travel to see a psychologist. Ask your psychologist or GP for details. There are number of ways to access a psychologist.

You can:

• Use the Australia-wide Find a Psychologist service.

• Go to findapsychologist.org.au or call 1800 333 497.

• Ask your GP or another health professional to refer you.

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For the latest advice, information and resources, go to www.health.gov.au

Call the National Coronavirus Helpline on 1800 020 080. It operates 24 hours a day, seven days a week. If you require translating or interpreting services, call 131 450.

The phone number of your state or territory public health agency is available at www.health.gov.au/state-territory-contacts

If you have concerns about your health, speak to your doctor.

#COVID19

Maintaining your mental health during social isolation

The following information is from the Australian Psychological Association. To help control the spread of coronavirus (COVID-19) across the country, all Australians have been asked to practise social distancing. In some cases people are required to, or may choose to, self-isolate. Understandably, the challenges associated with social distancing and isolation, including separation from loved ones, loss of freedom and reduced income, are leading some people to experience feelings of anxiety, boredom, frustration and fear. This information sheet outlines some useful strategies you can use to maintain good mental health during this unprecedented time of social distancing and isolation.

Stay connected

Positive social connections are essential for our mental health and can help us cope in times of stress. In the current crisis, we are being asked to distance ourselves from others so it is important that we maintain our social networks using available methods of communication. This can be as simple as phoning a friend to share your experience, using videoconferencing technology to check in with a family member, or spending quality time with the people you live with.

Avoid difficult situations

At times, people will be required to self-isolate with others in their household. While this will provide opportunities for social connections, living with someone 24/7 with little or no time away from each other may give rise to arguments and/or tension.

There are a number of things you can do to limit conflict with those you are isolated with, including:

• Creating a roster to help you distribute chores equally and fairly.

• Identifying and taking part in activities you like doing together such as movies, board games, jigsaws and gardening.

• Sharing positive emotions and experiences, rather than anger, frustration and disappointment.

• Communicating about your worries and concerns, and seeking support from one another.

• Maintaining your sense of fun and positive humour.

• Remaining respectful of each other in times of conflict – walk away and take time to calm yourselves, returning to the discussion later and repairing any hurt caused.

Structure your day

While in isolation it is beneficial to plan out your days to restore a sense of purpose and normality to your daily life. Schedule tasks such as cooking and laundry, as well as activities you enjoy to help you stick to your routine. Structuring activities around mealtimes and bedtime can also help you keep to your schedule while ensuring you eat regularly and get enough sleep. Given the current need to practise social distancing and isolation, many people are also being encouraged to work from home where possible. Working from home can bring a whole new set of challenges and the need to provide structure to your day is even more important. Some tips to help you have a sense of normality and work effectively from home are listed below:

• Change out of your pyjamas each morning – While you don’t have to dress as formally as you might when going into the office, getting out of your pyjamas can help you get in the right headspace to start your day.

• Set up a dedicated workspace – Choose a space away from noise and with adequate lighting to set up your work desk. If possible, use an adjustable desk chair so you can work comfortably. Visit Worksafe Victoria for tips on setting up a safe workspace (bit.ly/2Wr2vjL).

• Set a strict schedule – It can be hard to switch-off from work, so it is important to clearly define your working hours, ensuring you have regular breaks. Disconnect from all work-related accounts (e.g., remote desktops, email) at the end of your working day to help maintain a clear boundary between your work and home life.

• Limit distractions – Being at home can mean you can be easily distracted by other people or tasks (e.g., household chores). Schedule set times where you can take a break from work to complete these tasks, rather than completing them randomly throughout the day where you can lose track of time.

• Keep in touch – Maintain regular contact with your manager/ colleagues (via phone, email or videoconferencing) to ensure you are each aware of your tasks, workload and timelines.

Tips to cope with self-isolation

Maintain a positive outlook during periods of self-isolation by:

• Reminding yourself that this period of self-isolation is temporary

• Thinking of the benefits of self-isolation to the wider society, including slowing the spread of the virus and protecting those most vulnerable in your community

• Remaining mindful that medical and scientific experts are following strict protocols to contain the virus and treat those affected

• Ensuring you have access to accurate, reliable and up-to date information that communicates what is expected from you if you are in isolation

• Maintaining relationships with family, friends and colleagues (e.g., via telephone or video technologies)

• Not overusing social media as you are likely to be exposed to negative news and get drawn into doomsday discussions – try to keep your mind busy with activities you enjoy such as reading, watching movies, exercising and even spring cleaning the house

• Structuring your day when working from home – allocate specific work hours, schedule breaks and set-up a dedicated workspace where distractions are limited.

Helping your child through self-isolation

While most schools in Australia have not yet closed as a result of the coronavirus outbreak, many children are spending significantly more time at home, not taking part in out-of-school activities, and some are even required to self-isolate with their families.

Below are some ideas on how parents can help their child cope with periods of social distancing or isolation:

• Set a daily routine – Routines can help children cope with change and help them understand what is expected of them. Work with your child to develop a routine that suits the whole family and includes a range of activities, for example, schoolwork (literacy and numeracy), physical activity, creative play, family time and limited amounts of screen time.

• Maintain social relationships – Use technologies (such as FaceTime, Zoom or Skype) to help your child maintain contact with friends and other family members, such as grandparents. For older children and teenagers, it is important to monitor their use of social media accounts as excessive use can lead to increased levels of anxiety.

• Have fun – For many children, their out of school activities (e.g. swimming, football) have been cancelled but it is important for them to stay active. Harness their interests and have fun with them at home (e.g., play cricket in the backyard or dance to music inside). You can also take this opportunity to spend quality time with your child by teaching them a new skill or game, read with them, or research a new topic together.

Seek additional support when needed

If you feel that the stress or anxiety you experience as a result of self-isolation is getting too much, a psychologist may be able to help.

Psychologists are highly trained and qualified professionals skilled in providing effective interventions for a range of mental health concerns, including stress. A psychologist can help you manage your stress and anxiety using techniques based on the best available research. If you are referred to a psychologist by your GP, you might be eligible for a Medicare rebate. You may also be eligible to receive psychology services via telehealth so that you do not need to travel to see a psychologist. Ask your psychologist or GP for details. There are number of ways to access a psychologist.

You can:

• Use the Australia-wide Find a Psychologist service.

• Go to findapsychologist.org.au or call 1800 333 497.

• Ask your GP or another health professional to refer you.

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For the latest advice, information and resources, go to www.health.gov.au

Call the National Coronavirus Helpline on 1800 020 080. It operates 24 hours a day, seven days a week. If you require translating or interpreting services, call 131 450.

The phone number of your state or territory public health agency is available at www.health.gov.au/state-territory-contacts

If you have concerns about your health, speak to your doctor.

#COVID19

Self-care advice for health-care providers during COVID-19

The following information is from the American Psychological Association. By Helen L. Coons, PhD, ABPP, Steven Berkowitz, MD, and Rachel Davis, MD

Concrete strategies to help manage stress.

Health-care providers and other hospital and clinic staff are on the front lines of the COVID-19 pandemic. Many providers are balancing competing demands, caring for our patients, our families and ourselves. Here are concrete strategies to help manage stress during this challenging time.

Anxious or worried?

Increased anxiety is common as we navigate COVID-19 and its broad consequences. Patient care and uncertainty about health outcomes, finances, childcare, travel and scheduled events are highly stressful. Action is one of the best treatments for anxiety. Share your concerns and problem solve with colleagues, clinical team members, family and friends to plan coping steps. 

Pace yourself

Monitor yourself for disrupted sleep, excessive fatigue, irritability, poor focus and marked anxiety. If we run on empty, we can’t care for our patients, families or communities. Our work is a marathon, not a race.

Breathe

Try mindful breathing several times a day. Take a moment for low and slow breaths before getting out of the car, when you enter your work area, and prior to entering a patient room or a procedure. Breathing helps us to calm down and improves our concentration.

Maintain good health habits

As stress and demands increase, health habits often take a hit. Bring your meals to work to maximise healthy eating, limit alcohol, try to get enough sleep, prioritise aerobic exercise and get some sunlight.

Exercise, exercise, exercise

Aerobic exercise is vital for stress reduction. Consider walking, biking, running and hiking, throwing a Frisbee or ball as well as exercise and yoga videos. For home exercise and yoga videos see: Fitness Blender (www.fitnessblender.com) and Yoga with Adriene (yogawithadriene.com). A short aerobic walk or workout is better than nothing.

Connect, connect and connect again

Reach out to family, friends, colleagues and your favorite community groups for social contact. Call, Facetime, Zoom, Skype or try Google Hangouts to reduce your isolation. Meaningful and fun connection, emotional support and healthy problem solving are vital to your health and well-being. Consider joining another family or friend for a meal by social media to reduce isolation for everyone.

Take breaks at work and at home

Work with your team to take mini breaks. Even a 10-minute walk during your shift is calming and improves vital energy and focus. Plan down time at home. Exercise, a good book, movie, or podcast, games with your family, and mindfulness techniques help us refuel physically and emotionally. 

Promote teamwork

If you have children or relatives who need care, let your team leadership know ASAP. Ask if your health system has developed plans to assist with family responsibilities.

Maintain structure at home

If you or your children are working from home, establish a consistent workspace to help with focus and productivity. Plan breaks as well.

Flexibility is essential

Increased demand for care, social distancing and other unique stressors will test our flexibility and adaptability. We will all have to practice outside of the box— especially when things go wrong and are chaotic. It’s OK. Ask for support, evaluate, modify and move forward.

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For the latest advice, information and resources, go to www.health.gov.au

Call the National Coronavirus Helpline on 1800 020 080. It operates 24 hours a day, seven days a week. If you require translating or interpreting services, call 131 450.

The phone number of your state or territory public health agency is available at www.health.gov.au/state-territory-contacts

If you have concerns about your health, speak to your doctor.

#COVID19