Suggestions for Coping with COVID-19 and Lock-Down

Think about media and social media

Are the reports you are reading sensationalising the situation and creating panic or do they seem to be reporting in a balanced way (i.e. good news, neutral news and bad news)?
Consider limiting how much time you spend on social media or reading, listening or watching the news
You may want to think about where you are getting your information from and if it is a trustworthy or reliable source

Don’t ignore your anxiety

It’s very normal to feel scared about something like this, so acknowledge that you feel this way
Talk about it with someone you trust who might be able to help
Using slow breathing techniques, listening to your favorite music or aromatherapy may help you relax
It can help to express this anxiety in a way that you can control, such as writing down what you feel, or keeping a journal
Allow yourself to worry, put it down in writing, maybe in a notebook, and then put it away and let your anxious thoughts go with it

Having a routine can be a good way to manage anxiety and low mood

Create a routine for the current situation you are in
Try to keep as many things that were helpful from your old routine in your new one (e.g. meal times, bed time)
If you feel anxious about the changes, make a list of the things that are still the same and look at this to remind yourself

Notice what you’re thinking so that you don’t get caught up in worry after worry

Avoid overthinking the ‘what if’s’ as they can quickly turn into catastrophes in our mind and feel as though they are really happening, and make us more worried
Bring things back to what you know, the facts and official information and advice and follow NHS and government advice
Reassure yourself and do the things you normally would to feel calmer
With anxiety, our mind often goes racing ahead to the future before we know it, so bring things back to the present

Try not to imagine the future or make predictions as this can create more anxiety

With anxiety, our mind often goes racing ahead to the future before we know it, so bring things back to the present
Maintain a focus on the things you can control
Remind yourself that you will cope and that the lockdown will end
The modern world is very fast paced and we often feel under excess pressure to do things quickly. Remind yourself that even though your plans about things may change, it does not mean they won’t happen at all
Bring your thoughts back to the present and what you can do NOW to help yourself and others

Maintain your general wellbeing

Always make sure you are looking after yourself, doing what you can to get sleep well, eat well and do a little exercise where you can.
Bear in mind that stress can make other problems (including physical ones) harder to cope with. Trying to keep some perspective on this might help avoid getting caught up in other difficulties being exaggerated in your mind, as this is likely to make you feel even worse
If you live with others you may not be used to being with them so much. Take time to spend by yourself too if you need this

You might want to consider offering support to those you live with and would normally be in contact with

Sometimes by offering support to others we value (friends and family) can make us feel better in ourselves – this might simply be offering to make a cup of tea and have a chat with someone
This can also help keep our own difficulties in perspective
Talk to the younger ones at home to settle their anxieties – there are many resources to help with this that can be found through the government and other reliable websites such as:

The Mental Health Foundation website:

The UK Government website:

Managing work from home

Create a work schedule that your colleagues are aware of
Try to wear ‘work clothing’ for your work time to help getting in the work mindset
Create a practical work area at home – this might involve negotiating with other people you live with
Ensure you have some quiet time to work
Maintain contact with colleagues by phone, email and video platforms
If you are struggling, let your boss know and ask for help and advice
If you supervise others maintain good communication to catch issues early on
Schedule in some rewarding activities between difficult tasks to maintain motivation such as hobbies or a video game with the kids (let them win!)
Don’t expect to be able to focus for hours on end – you are likely to be more effective by having regular 10-15 minute breaks and varying the kind of tasks you do each day when possible

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