When I was five-years-old, my family took the train from Ashhurst to Gisborne (New Zealand) to visit my grandparents. At the start of our journey the train wound its way through two or three long tunnels as we travelled from one end of the spectacular Manawatu Gorge to the other.
As we entered each tunnel, I was overcome with anxiety.
In the midst of the darkness, I fretted about how long it would be before we saw the light again. Would we ever get out of the tunnel? What would be at the other end of the tunnel? What would happen if the train broke down in the middle of the tunnel? Would I be able to breathe if the train stopped inside the tunnel? That last one came from being a child with asthma.
When the COVID-19 pandemic started to mess with my brain and I felt down in the dumps and gloomy, I heard the prime minister and others say, there’s light of the end of the tunnel. Instead of feeling comforted by this, which is what I think they intended, those old feelings from the Manawatu Gorge tunnels came flooding back. How long before we get out of this darkness, how far away is the light at the end of this tunnel, what will be at the other end of the tunnel and sometimes, since I’m still an asthmatic, I ask the one about breathing as well.
And now, as we enter this next phase of COVID, with governments loosening the rules a little, it doesn’t feel like we’re getting any closer to the light. In fact, if we’re not very careful, the train might even be going backwards. It’s enough to make the most stable of us anxious. Indeed, according to Health Canada data, roughly 11 million Canadians will experience high levels of stress in family and work settings, and close to two million Canadians are predicted to show signs of traumatic stress during these times.
So what’s to do about it? Here are seven things we can do to help keep us on track (pun intended) plus some links to professional help.
Have a routine
Structure helps keep us grounded. Try to wake up at the same time every day and go to sleep at the same time every night. Have a rough plan for each day. Include things like getting fresh air, making dinner, talking to a friend on the phone.
A routine can help manage some of our COVID fears. For example, when you arrive home with your groceries or have them delivered, set up a place to deal with them. I call it the transfer station. This is where I leave everything, except what needs to go into the fridge, for as long as it would take for any virus to die, should there be any on my groceries. The time varies, for example, it can remain active on cardboard for about 24 hours and on stainless steel and plastic, it is about three days. You can find out more here.
Lower your standards (except for handwashing)
While this might be a good time to learn something new or set goals, don’t be unrealistic. Our social media pages are filled with posts from enterprising folk trying to convince us now is the time to do this or that. You don’t have to learn a new language or how to play an instrument. Heck if your goal is to get your laundry done on Monday and you achieve that – good for you.
And if you have kids – this applies to them as well. Don’t get worked up trying to teach your kids French and maths all in one day. You don’t need the stress and neither do they.
Limit news and social media
Constantly listening to the news or following your social media feeds can really stress you out. Find one or two credible news sources and put a limit on how often you can read/watch/listen. And whatever you do, don’t get caught up in fake news or conspiracy theories.
Stay connected
The more we stay physically apart the greater the need to stay connected in other ways. We have a long way to go before we reach the end of this pandemic tunnel and as social beings we need connection with others.
Before COVID I was lucky to grab 10 minutes on my own but now being on my own has turned into way too much of a good thing.
While I see my daughter and grandson it’s not the same as pre-COVID days and I miss casual contact with people in the community or chatting with complete strangers sitting on the same park bench.
Now I make it a habit to speak to at least one friend every day and call out hello to at least one person passing by my gate.
Find calm through mindfulness
Take a few minutes and centre your thoughts just on the moment, focus on a single object, like a leaf or a cloud. Take a bubble bath; focus on the warmth and the softness of the bubbles. Listen to soft music or imagine the sound of rain. Being in the moment helps to quieten that overactive worry part of your brain and allows you to find calm.
Here are some mindfulness tips for the whole family.
Eat well and get some exercise
Eating well along with regular exercise makes you feel better and can lower your stress level.
Exercise doesn’t mean you have to work out with weights or run 5 km. Go outside and enjoy the fresh air, connect with nature, take a walk in the park. And don’t forget to stay six feet from other people and to wash your hands when you get home.
There is no magic food or nutritional supplement that will stop you from getting COVID (that takes physical distancing and frequent handwashing) but a diet rich in fruit and vegetables, protein and whole grains is important for your immune system. Healthy food makes you feel good for the long haul not like salty chips or sugary candy bars that might give you a quick hit but soon leave you feeling worse than ever.
Here’s a link to Canada’s Food Guide.
Make someone else happy
Check on your neighbours, especially if they are elderly or live alone.
If you don’t have any of your own, and even if you do, reach out to kids. I put a huge notice in my front window one day that said, “Kids look under the bush beside your foot”. I spent the day running in and out replacing the individually wrapped store-bought (nut and allergen-free) quinoa cookies. I made many new friends that day.
Help a vulnerable person – buy a coffee or hamburger for the man who is always sitting outside the supermarket, or bring some dog food for the man with the dog. Give a gift card to the woman sitting on the corner, for example, a Shoppers Drug Mart card, so she can purchase something special for herself.
Links to professional help
If your sadness or anxiety persists and you feel you are not coping, please seek professional help.
- Taking care of your mental and physical health during the COVID-19 pandemic (Government of Canada)
- Mental health and the COVID-19 pandemic (Centre for Addiction and Mental Health)
- Mental health, wellness and addictions support (Ontario government)
