How to maintain good mental health during the Coronavirus pandemic
![Adult holding child's hand](/~/media/HSPs/CAHS/Images/News/Adultholdinghand.jpg)
Mental health is a balance of our emotions, our psychological wellbeing and our social wellbeing. This affects how we think, how we feel and how we act. When we are under stress, it’s hard to keep these things in balance.
We want to share with you some things that might help you to keep you balanced during this unsettled time of the Coronavirus pandemic.
- Take a break from the news
- Keep some routine
- Talk to your mates
- Stay active
- Have a bath or a warm shower
- Listen to your favourite calming music
- Watch something that makes you feel good
- Read a good book or re-read one you loved
- Get stuck into some gardening
- If you like housework, do a spring clean
- Connect to an online support forum
- Do some mindfulness colouring in
Coping with self-isolation
We are fortunate to have a lot of space around us and a beautiful country to explore. We have been asked to change our lifestyles and to practice isolation for ourselves and our families, but this may not be an easy time for many of us.
Isolation strategies for parents, carers and grown ups
- Remind yourself that this is a temporary period of isolation to slow the spread of the virus.
- Remember that your effort is helping others in the community avoid contracting the virus.
- Stay connected with friends, family and colleagues via email, social media, video conferencing or telephone.
- Engage in healthy activities that you enjoy and find relaxing.
- Keep regular sleep routines and eat healthy foods.
- Try to maintain physical activity.
- Establish routines as best as possible and try to view this period as a new experience that can bring health benefits.
- For those working from home, try to maintain a healthy balance by allocating specific work hours, taking regular breaks and, if possible, establishing a dedicated work space.
- Avoid news and social media if you find it distressing.
- Play games with your family.
Managing life at home for parents and carers
This is an unsettling time across the world and it might also feel like an unsettled time in our own homes. You have important roles as the adults who are looking after our children and young people, we want to provide you with some information that we thought might help you.
Being kind to yourself as you look after others
- Give yourself permission and time to think about what is worrying you.
- It is also important to find ways to give yourself a break from worry and from thinking about what is happening.
- If you are struggling to relax, now might be the time to try out some new strategies such as getting outside, practising mindfulness or listening to music.
Talking to children about Coronavirus
Coronavirus can be confusing for adults, which means it can be even more confusing and a bit frightening for children. Little people might find it difficult to make sense of what they are seeing online or on TV or hearing from the people around them. Children and adolescents are vulnerable to feelings of anxiety, stress and sadness. Having a supportive chat with your children can help them understand, improve their coping and help them to believe life will eventually get back on track.
- Check in with yourself that you are ready to start the chat
- Ask open questions and listen
- Be honest: explain the truth in a child-friendly way
- Show them how to protect themselves and their friend
- Helping children make sense of what they have been seeing, hearing and experiencing
- Find reliable sources of information to help you respond
Babies, toddler and young children
Babies and toddlers aren’t likely to understand what is happening out of your home, but they will notice that life at home and with their family is different.Your little people will pick up on:
- changes in how you are feeling
- if you are distracted, particularly your phone or device use
- how you are responding to them.
To reassure and support our little people through these changes:
- Daily routines are important and help you to spend regular time together
- Limit having the TV on while they are playing or in the room.
- Find ways to connect with friends, grandparents, aunts and uncles and loved ones that they might be separated from such as video calling, sending photos by phone or making cards or drawings.
We have created a book for kids on What is Coronavirus? (PDF).
How to talk to kids about Coronavirus with Gordon Miles, Senior Clinical Psychologist at the Paediatric Consultation Liaison Service, PCH
Mental health is a balance of our emotions, our psychological wellbeing and our social wellbeing. This affects how we think, how we feel and how we act. When we are under stress, it’s hard to keep these things in balance.
We want to share with you some things that might help you to keep you balanced during this unsettled time of the Coronavirus pandemic.
- Take a break from the news
- Keep some routine
- Talk to your mates
- Stay active
- Have a bath or a warm shower
- Listen to your favourite calming music
- Watch something that makes you feel good
- Read a good book or re-read one you loved
- Get stuck into some gardening
- If you like housework, do a spring clean
- Connect to an online support forum
- Do some mindfulness colouring in
Coping with self-isolation
We are fortunate to have a lot of space around us and a beautiful country to explore. We have been asked to change our lifestyles and to practice isolation for ourselves and our families, but this may not be an easy time for many of us.
Isolation strategies for parents, carers and grown ups
- Remind yourself that this is a temporary period of isolation to slow the spread of the virus.
- Remember that your effort is helping others in the community avoid contracting the virus.
- Stay connected with friends, family and colleagues via email, social media, video conferencing or telephone.
- Engage in healthy activities that you enjoy and find relaxing.
- Keep regular sleep routines and eat healthy foods.
- Try to maintain physical activity.
- Establish routines as best as possible and try to view this period as a new experience that can bring health benefits.
- For those working from home, try to maintain a healthy balance by allocating specific work hours, taking regular breaks and, if possible, establishing a dedicated work space.
- Avoid news and social media if you find it distressing.
- Play games with your family.
Managing life at home for parents and carers
This is an unsettling time across the world and it might also feel like an unsettled time in our own homes. You have important roles as the adults who are looking after our children and young people, we want to provide you with some information that we thought might help you.
Being kind to yourself as you look after others
- Give yourself permission and time to think about what is worrying you.
- It is also important to find ways to give yourself a break from worry and from thinking about what is happening.
- If you are struggling to relax, now might be the time to try out some new strategies such as getting outside, practising mindfulness or listening to music.
Talking to children about Coronavirus
Coronavirus can be confusing for adults, which means it can be even more confusing and a bit frightening for children. Little people might find it difficult to make sense of what they are seeing online or on TV or hearing from the people around them. Children and adolescents are vulnerable to feelings of anxiety, stress and sadness. Having a supportive chat with your children can help them understand, improve their coping and help them to believe life will eventually get back on track.
- Check in with yourself that you are ready to start the chat
- Ask open questions and listen
- Be honest: explain the truth in a child-friendly way
- Show them how to protect themselves and their friend
- Helping children make sense of what they have been seeing, hearing and experiencing
- Find reliable sources of information to help you respond
Babies, toddler and young children
Babies and toddlers aren’t likely to understand what is happening out of your home, but they will notice that life at home and with their family is different.Your little people will pick up on:
- changes in how you are feeling
- if you are distracted, particularly your phone or device use
- how you are responding to them.
To reassure and support our little people through these changes:
- Daily routines are important and help you to spend regular time together
- Limit having the TV on while they are playing or in the room.
- Find ways to connect with friends, grandparents, aunts and uncles and loved ones that they might be separated from such as video calling, sending photos by phone or making cards or drawings.
We have created a book for kids on What is Coronavirus? (PDF)
How to talk to kids about Coronavirus with Gordon Miles, Senior Clinical Psychologist at the Paediatric Consultation Liaison Service, PCH
Resources
Looking after your mental health
- Headspace: Mindfulness for your everyday life
- Black Dog Institute: putting health in mind
Head to Health: helping you find the right digital mental health resources for your needs - Young Minds UK
- Victorian Health and Human Services Mental Health Resources
Online and telephone resources
- Lifeline: tel:131114 – 24 hours a day, 7 days a week, text 0477 131 114 – 6pm to midnight (AEDT), 7 nights a week
- Beyond Blue: 1300 22 4636, beyondblue.org.au
- Butterfly Foundation National Helpline: 1800 334 673
- Carer Support: 1800 242 636 or 1300 554 660
- HelpingMinds (WA and NT): 1800 811 747
- SANE Australia Helpline: 1800 187 263
- Suicide Call Back Service: 1300 659 467
- Kids Helpline: 1800 55 1800, kidshelpline.com.au
- MensLine Australia: 1300 789 978
- QLife: 1800 184 527
- Open Arms – Veterans and Families Counselling: 1800 011 046
- R U OK?: ruok.org.au
- ReachOut: au.reachout.com
Resources for managing self isolation
- Beyond Blue Coronavirus Mental Wellbeing Support Service
- Raising Children – the Australian parenting website
- Red Cross Australia
Resources for adults managing little people, children and adolescents at home
- Emerging Minds
- Belfast Health and Social Care
- Kids News: Newscorp Australia
- Saint Lucia Government: child friendly explanation of Coronavirus
- Kids Helpline website