October is mental health awareness month, and the South African Depression and Anxiety Group (sadag) provides some helpful tips to manage your stress and anxiety during this time.
Maintain a daily routine as much as possible – get up, get dressed, create a to-do list, etc.
Reduce the time you and your family spend watching or listening to media coverage – filter what you are watching, reading and listening to.
Yes, the situation is frightening, it’s frustrating, and you feel out of control. Acknowledge that and allow yourself specific time to sit with those feelings – and then make sure you focus more time on the things you can control and do. Create a list of things to do to keep yourself busy and active – even during social isolation. Make a list that you can stick up on the fridge or in your bedroom, make it public so the whole family can add ideas (such as reading books you haven’t been able to get to for months, gardening, watching your favourite movies, do something creative like painting, drawing, poetry, listening to your favourite music, trying a new exercise at home or cleaning out the cupboards that you have been avoiding to do for months, etc.). When you run out of ideas, ask your friends and family for ideas. Do small things every day that you enjoy and help to lift your mood.
If you take medicine every month, speak to your medical scheme and pharmacist to get scripts filled in advance or arrange for home delivery.
If you are really struggling to cope with the situation, don’t be afraid to speak up. Call SADAG, talk to your therapist, and create a WhatsApp or Facebook support group. Stay connected with people via technology – do more video calls or phone friends to catch up.
Thinking positively during a crisis is easier said than done. One of the best ways to ground yourself is in fact, in science. Avoid watching or reading news or social media, especially fake news, where facts can become blurred and exaggerated. Listen to what acknowledged experts are saying about the virus.
Discuss with family, friends and neighbours what you can do to protect yourselves and be there for each other. Draw up a plan and keep it visible.
Ask yourself what you can control – your attitude, your thinking, your home and caring for your body and mind. Focus on these things.
Make it a part of your daily routine to reach out to friends and family. Having a sense of connection and a feeling of community is essential for hope and healing.
The Online Toolkit on the SADAG website (www.sadag.org) has free and reliable resources, online videos, coping skills, online tools and info on social distancing and self-isolation.
SADAG Helplines provide free telephonic counselling, information, referrals and resources 7 days a week, 24 hours a day – call 0800 21 22 23, 0800 70 80 90 or 0800 456 789 or the Suicide Helpline 0800 567 567.