By Dr Adrian Lopresti

We are currently experiencing extraordinary and uncertain times. The ramifications associated with the coronavirus (COVID-19) are changing daily and we are bombarded with constant news and discussions on TV and social media. Even our email inbox is being flooded with regular messages about the coronavirus and steps we should take (I received 5 email messages while writing this article!). However, even though having a sound knowledge about the changing circumstances and sensible precautions we should take are helpful, an excess focus on the coronavirus can be harmful to our mental health.

When we spend time focusing on negative messages, fear centres in our brain become triggered which results in a cascade of hormonal changes in our body. In particular, concentrations of cortisol, one of our stress hormones, increase which places our body in the ‘fight or flight’ response. This can then make us more sensitive to other negative messages or experiences that occur during the day. Our mind and body become over-sensitised to bad news. Therefore, developing strategies to lower cortisol and increase feel-good hormones are extremely important. Below are some suggestions on how to take care of your mental and physical wellbeing during current times.

• Engage in regular exercise/physical activity
• Eat healthy and nutritious foods
• Get good sleep by practising good sleep hygiene
• Minimise the use of electronic devices
• Engage in soothing and pleasurable activities
• Interact with others
• Catch your mind creating stories about the future
• Take mood-supporting supplements. These can include magnesium, omega-3 fatty acids, saffron, ashwagandha, and B vitamins
• Spend time outdoors (but use appropriate social distancing practices)
• Engage in regular relaxation and/or meditative practices
• Be kind to others
• Practice gratitude by listing 5 things every day that you are grateful for
• Focus on uplifting topics, tasks, and messages
• Set sensible limits on the amount of time you spend focusing on the coronavirus by:
  • Having ‘corona-free’ news days
  • Unfollowing people, companies, or media outlets that are constantly spreading messages about the coronavirus (whether they are accurate or not)
  • Allocating only certain times in the day that you can read or watch news about the coronavirus (e.g., 5 to 6pm)
  • Having a rule with family and friends where you will not talk about the coronavirus (or specify a certain allowable time, e.g., no more than 5 minutes)
  • Limiting time with people who obsessively focus on the virus
  • Creating a list of activities that you can engage in that are pleasurable and/or soothing
  • Reading bible verses and stories that instil hope and convey the message about the unhelpfulness of worry
  • Turning off the TV
  • Reducing the amount of time that you spend on social media
  • Spending more time with ‘contagiously’ positive and uplifting people
  • Creating ‘after I, I will’ rules (e.g., ‘after I’ watch the news in the evening, ‘I will’ listen to uplifting music for 10 minutes)

To help you implement some of the recommendations above, download this free self-care checklist and keep a daily record of how you are going. Remember that although ‘problem solving’ about the coronavirus can helpful ‘obsessing’ about it is not. Balance is the key, so listen to your body. If you are experiencing significant anxiety, worry, or sadness, then it is time to increase your self-care. Also remember to seek support from a health professional, if your symptoms are worsening.