Understanding Coronavirus and Coping with Stress and Anxiety

The outbreak of Coronavirus means that life has changed for lots of people, and this can cause us to feel a range of emotions such as anxiety and stress.

Everyone reacts differently during times like this, and it is normal to not feel positive all of the time.

There are lots of different things you can do help yourself feel better, look after your mental wellbeing and to take care of yourself and those around you.

As well as the information below, here is some information for teenagers and older children about Coronavirus and how to keep yourself safe during this time. Here is some similar information for younger children with ideas about how to keep yourself busy whilst you’re at home.

Explaining these extraordinary circumstances to younger children can be difficult. Follow this link to access ‘Coronavirus: A Book for Children’, a free book available to read online or to print out. The book is designed to answer key questions about Coronavirus in simple language, appropriate for children aged 5 to 9 years of age.

Coping with Stress. The World Health Organisation have produced a really helpful leaflet to help cope with stress in the current situation: Coping with Stress

What to do if you are anxious. Young Minds, which is a website for young people, have developed a Webpage called ‘What to do if you’re anxious about Coronavirus’. What to do if you’re anxious about Coronavirus

ADVICE FOR CHILDREN AND YOUNG PEOPLE

How can I look after myself if I am worried about Coronavirus?

Take a look at this self-care kit, which has lots of ideas about how to stay calm, healthy, and well during this time.

Here are ten tips from the NHS website to help if you are feeling worried, stressed, or anxious.

1. STAY CONNECTED WITH PEOPLE

Maintaining healthy relationships with people we trust is important for our mental wellbeing, so think about how you can stay in touch with friends and family while needing to stay at home.

You could try phone calls, video calls or social media instead of meeting in person – whether it's with people you normally see often or connecting with old friends.

2. TALK ABOUT YOUR WORRIES

It's normal to feel a bit worried, scared or helpless about the current situation. Remember: it is OK to share your concerns with others you trust – and doing so may help them too.

If you cannot speak to someone you know or if doing so has not helped, there are plenty of helplines you can try instead.

3. SUPPORT AND HEALTH OTHERS

Helping someone else can benefit you as well as them, so try to be a little more understanding of other people's concerns, worries or behaviours at this time.

Try to think of things you can do to help those around you. Is there a friend or family member nearby you could message? Are there any community groups you could join to support others locally?

Remember, it is important to do this in line with official Coronavirus guidance to keep everyone safe.

4. FEEL PREPARED

Working through the implications of staying at home should help you feel more prepared and less concerned. Think through a normal week: how will it be affected and what do you need to do to solve any problems? Think about your favourite hobbies or things you would like to do more of now that you have more time at home.

5. LOOK AFTER YOUR BODY

Our physical health has a big impact on how we feel. At times like these, it can be easy to fall into unhealthy patterns of behaviour that end up making you feel worse.

Try to eat healthy, well-balanced meals, drink enough water and exercise regularly.

You can walk, run or bike ride.

6. STICK TO THE FACTS

If you would like to keep up to date with news about Coronavirus, find a reliable source you can trust – such as GOV.UK  – and fact-check information you get from newsfeeds, social media or other people.

Think about how possibly inaccurate information could affect others too. Try not to share information without fact-checking against credible sources.

You might also want to consider limiting the time you spend watching, reading or listening to coverage of the outbreak, including on social media, and think about turning off breaking-news alerts on your phone.

You could set yourself a specific time to read updates or limit yourself to a couple of checks a day.

7. STAY ON TOP OF DIFFICULT FEELINGS

Concern about the Coronavirus outbreak is perfectly normal. However, some people may experience intense anxiety that can affect their daily life.

Try to focus on the things you can control, such as your behaviour, who you speak to, and where and how often you get information.

It's fine to acknowledge that some things are outside of your control, but if constant thoughts about Coronavirus are making you feel anxious or overwhelmed, try some ideas to help manage your anxiety or listening to an audio guide.

8. DO THINGS YOU ENJOY

If we are feeling worried, anxious or low, we might stop doing things we usually enjoy. Focusing on your favourite hobby, relaxing indoors or connecting with others can help with anxious thoughts and feelings.

If you cannot do the things you normally enjoy because you are staying at home, think about how you could adapt them, or try something new.

There are lots of free tutorials and courses online, and people are coming up with inventive new ways to do things, like hosting online pub quizzes and music concerts

9. FOCUS ON THE PRESENT

Focusing on the present, rather than worrying about the future, can help with difficult emotions and improve our wellbeing. Relaxation techniques can also help some people deal with feelings of anxiety, or you could try our mindful breathing video.

10. LOOK AFTER YOUR SLEEP

Good-quality sleep makes a big difference to how we feel mentally and physically, so it is important to get enough.

Try to maintain regular sleeping patterns and keep up good sleep hygiene practices – like avoiding screens before bed, cutting back on caffeine and creating a restful environment. See our sleep page for more advice.

There are plenty of things you can do and places to get more help and support if you are struggling with your mental health. Our pages on stress, anxiety, sleep and low mood have lots more tips and specific advice. If you are a parent or caregiver for a child or young person, Young Minds has guidance on talking to your child about coronavirus.

The NHS mental health and wellbeing advice pages also have a self-assessment, as well as audio guides and other tools you can use while staying at home.

We also have guidance and information to help others if someone you know is struggling with their mental health.

Remember, it is quite common to experience short-lived physical symptoms when you are low or anxious. Some of these, like feeling hot or short of breath, could be confused with symptoms of coronavirus.

If this happens, try to distract yourself. When you feel less anxious, see if you still have the symptoms that worried you. If you are still concerned, visit the NHS website.

Talking and self-help

Young Minds gives free, relevant, practical information about a range of mental health issues in children and young people. It has information about feelings and symptoms, conditions and looking after yourself. It also has some specific information about self-harm and what to do about self-harm.
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Minded is a free educational resource on children and young people’s mental health for adults, but can also be really useful for teenagers. It covers lot of topics.
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Relate gives specific advice for different types of worries and problems aimed at young people.
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