Impact of COVID-19  |  Self-Care

Caring for Our Mental Wellbeing During COVID-19

8 July 2020  |   7 min read

Caring for Our Mental Wellbeing During COVID-19 comic series is an initiative by Singapore Psychiatric Association just for you! It is important to know that you are not alone in this situation and learn to care for yourself. If you need to talk to someone, you can call the National Care Hotline at 1800-202-6868.

It is ok to feel anxious. Take one step at a time and practise breathing techniques to help you calm down before going about your daily tasks. Try breathing in and out slowly, as many times as you need to feel better. Speaking to someone about it can also make you feel better.

If you are constantly feeling anxious, know you are not alone. Talk to a friend, family or colleague you are comfortable with. You can also call the National Care Hotline to speak to someone for support.

We all have days when we feel low. Juggling between your daily responsibilities at home or at work may take a toll and result in gradual burnout. This may cause a loss of interest in your usual favourite activities, sleeplessness or a poor appetite. Remember to stop and take a breather, exercise or take a break to recharge.

If you are feeling low or having sudden changes in mood, try opening up and talk to a friend, family or colleague you are comfortable with. You can also call the National Care Hotline to seek support.

It is normal to feel guilt and frustration during this period e.g. juggling between all the new changes, spending time with your family and coping with your own work issues. Be kind to yourself and know that you have been doing your best. Try setting up a daily time table to spend quality time better.

Do not blame yourself for things beyond your control. Focus on what you can control and be kind to yourself. It is important to pause, and recognise your emotions. Express it out by talking to a friend, family or colleague. You can also call the National Care Hotline to seek support.

Having fears is normal but don’t let yourself get overly affected by it. Learn to change your mind set by keeping calm and practise good hygiene. Remind yourself to wash your hands regularly and sanitise them when necessary. Wear a mask when outdoors to keep yourself and those around you safe.

We are in this together! Being kind and supportive of one another makes coping with the situation easier. If you experience any unspoken fears or doubts, try talking to a friend, family or colleague. You can also call the National Care Hotline to seek support.

Overthinking can lead to anxiety and cause unnecessary stress. It can even cloud your judgement. Remember to try to stay positive, and reframe negative thoughts. If these thoughts persist and are overwhelming, speak to a loved one or seek professional help if necessary.

To address recurring troubling memories, recognise when it is happening and set aside time to challenge these negative thoughts. Try to understand your triggers and distract yourself by practising mindfulness. Know that support is available. Try talking to a friend, family or colleague. You can also call the National Care Hotline to seek support.

Being an elderly person living alone during lockdown can be lonely! Reach out and check in on them. Show support by being kind and friendly when you bump into them. A simple smile or lending a helping hand can go a long way.

Spread love and care to elderly folks you may know, especially when they are living alone. Let them know that they are being supported by checking in on them occasionally, a simple ‘how are you’ works just fine too. Speak to a friend or seek professional advice if in doubt.

Children tend to be afraid to leave their homes, worried that they may catch the virus. As parents, it is important to be understanding and to talk to them openly about this. Educate them and share tips on what we can do to prevent ourselves from contracting the disease, simple ways like practising hand hygiene and wearing a mask when outdoors. Bring them out for a stroll or do family activities to stay mentally and physically well together.

Assure your children that the COVID-19 situation is temporary, and that you are in this together with them. Encourage them to share their thoughts and feelings with you. Do fun activities with them like start a mini scrapbook diary project for them to pen down things they do, think or feel. This also helps you keep track of their emotions.

Caring for your loved ones is important, but so is caring for yourself. Practise self C.A.R.E. Learn to say ‘Yes’ to caring for yourself – make a conscious effort to spend time by doing things you enjoy!

Self-care is a priority and benefits our overall psychosocial wellness. It is a reminder to focus on yourself and do things you enjoy. Being well rested, happy and relaxed enables you to manage challenges better and go the extra mile. Consider chatting with a friend or speak with a professional if necessary.

Start thinking and looking after our own mental wellbeing today! Credits to the Singapore Psychiatric Association team behind the creation of this Caring for Our Mental Wellbeing During COVID-19 comic.