Mental Wellness Supports

COVID-19: Managing & Coping with Stress

Stress and Coping

It is natural to feel stress, anxiety, grief and worry during and after an emergency, crisis and disaster. Everyone acts differently, and your own feelings will change over time. Notice and accept how you feel. Taking care of your emotional health during an emergency will help you think clearly and react to urgent needs to protect yourself and your family. Self-care during an emergency will help long-term healing.

Take the following steps to cope:

• Take care of your body – try to eat healthy and well balanced meals, exercise regularly and get plenty of sleep.
• Connect with others – share your concerns and how you are feeling with a friend or family member. Maintain healthy relationships, and build a strong support system. Please note: Limit or avoid face-to-face contact, but if you do, use social distancing practices. Stay connected using cellphones, facetime, skype and social media.
• Take breaks – make time to unwind and remind yourself that strong feelings will fade. Try to do activities you usually enjoy.
• Stay informed – when you feel that you are missing information, you may become more stressed or nervous. Watch, listen to, or read news updates from officials. Be aware that there may be rumours during a crisis, especially on social media. Always check your sources and turn to reliable sources of information like your local government authorities.
• Avoid too much exposure to the news – take breaks from watching, reading, or listening to news stories. Including social media. It can be upsetting to hear about the crisis repeatedly. Try to do enjoyable activities.

Reduce stress in yourself and others

• Share the facts – this can reduce your stress and help others to feel less stressed. It also creates connection.

Are you in crisis?

If you are experiencing a mental health or addictions related crisis:

Contact your Health Provider

• Call Telehealth Ontario 1-866-797-0000
• Good2talk (ages 17-25) 1-866-925-5454
• Mental Health Line 1-866-531-2600
• Kenora Chiefs Advisory 807-407-5236
• Paawidigong First Nations Forum 807-223-5080
• Weechi-it-te-win Family Services 1-800-465-2911
• Fort Frances Tribal Area Health Services 807-274-0212

6 Ways to Keep Your Anxiety from Taking Over

These are times when there is a lot of uncertainty and change. It is natural to feel anxious about COVID-19 and worried about what the
future holds. However, it is important to respond to your anxiety and stop it from overwhelming you:

Create Structure: Build structure in your day and establish a routine. Having activities and plans to focus on will reduce anxious thoughts. Plan meals for specific times and keep a healthy sleeping routine.

Manage Environment: If your environment is out of control, you will feel out of control. When your environment feels tidy and organized you will feel more positive and prepared.

Do not forget about Self-Care: Building in self-care such as exercise, meditation, laughing, getting fresh air, and alone time. Even a 10-minute walk or making yourself a cup of coffee can calm your nerves. Drink lots of water and eat nutritiously.

Pep talks: You can give these to yourself. or you can reach out to a trusted confidant. The key is to find positive perspectives to reach past your anxiety. Positive self talk and encouragement can help keep us moving forward.

Label your anxiety: Sometimes noting what makes you anxious and acknowledging it can help calm you. When we identify out emotions we can accept them and remind ourselves anxiety is normal during stressful times.

Remembering you’re not alone: Think about friends and family and what you can do to help or support them. As well, ask for assistance and support that you may also need.

Free Apps to Help with Anxiety

Well Mind – for dealing with stress, anxiety and depression; with relaxation games, advice and podcasts

Youper – talk, track, meditate – created by clinical experts and aims to help you understand yourself, improve behaviour and relationship

Self-Help for Anxiety Management – create an anxiety toolkit

Clear Fear – anxiety management and support network creator to help you when anxiety hits