We are all too familiar with the physical side-effects of coronavirus. However, the pandemic also has a great impact on our mental wellbeing. There are many reasons why a health crisis, such as the rapid spread of coronavirus, will negatively affect our mental wellbeing. As time has passed with coronavirus, we are beginning to see many studies and reports on the effect it has had on our mental health. Some of the findings paint a harrowing picture.
Since the lockdown started in the UK from the 23rd March 2020, The University of Sheffield and Ulster University carried out a survey of 2000 participants between the 23rd March and 27th March. They found that on Tuesday 24th March, 38% of participants reported significant depression and 36% reported significant anxiety. This contrasts with the 16% significant depression and 17% anxiety reported the day before the announcement. In a separate study, the two universities also looked at the impact of lockdown amongst young people (13-24 years old). They found that 40-50% of young people are feeling significantly more anxious than usual. These levels were significantly higher in those who have parents who are key workers. There was also a 10% increase in anxiety and depression levels in black and mixed-race participants compared to white and Asian groups. Further, the Office of National Statistics, Opinions and Lifestyle Survey covering the period 27 March 2020 to 6 April 2020 to investigate the impact of the COVID-19 pandemic on people in Great Britain. Over 4 in 5 adults in Great Britain (84.2%) said they were very worried or somewhat worried about the effect that COVID-19 is having on their life right now.
It is important to remember that these figures come from the immediate after-effect of the imposed lockdown. The study on young people by the University of Sheffield and Ulster University showed levels of anxiety decreasing, with 20% on each subsequent day reporting significant levels of depression and anxiety. UCL have also conducted a study on stress related to COVID-19 with over 74,000 participants. They have found that stress levels have steadily fallen since lockdown begins. On 17th April, just under one in five people report stress related to COVID-19 in the past week. Down from more than one in three people in the days before the lockdown was introduced.
We can clearly see that levels of wellbeing in the UK surrounding COVID-19 may have initially dipped however, there are more recent studies that show wellbeing levels beginning to rise as we adjust to our new ‘normal’. It is key to remember that it is completely natural and expected for our wellbeing to suffer during a pandemic.
Despite overall improving wellbeing levels, many of us will still suffer from a decreased level of overall wellbeing. Although we cannot hope to completely eradicate any stress or anxiety that we may experience now, we can certainly take some steps to reduce and manage it.
Reduce your exposure – It is important that we feel informed about situations such as COVID-19. However, it is even more important that we do not feel overwhelmed by the constant onslaught of news reporting and discussions about the virus. It is also paramount that we follow reliable news sources to limit our exposure to incorrect information that may cause unnecessary worry. Consider limiting the time spent checking news updates.
Stay Connected – In times like these, it can be very easy for people to feel isolated from their community and social network. Despite physical restrictions, it is important to remain connected with your social group and loved ones. We recommend utilising platforms such as Skype to stay connected. You could try the following changes to your usual activities; a dinner date over Skype, work meetings on a video call, play online games with your friends, join an online workout class. We are very fortunate that we have such a huge capacity for online connection – now is the time to utilise this.
Create a daily routine – Although we are in a very uncertain time, it is possible and important to try to stick to a routine. This should replicate your usual routine as much as possible. Wake up at the same time, have your usual breakfast, dress as usual, continue to chat with your colleagues, have your lunch at the same time, and finish work at the same time. By keeping to a routine, you are installing some structure and control. This feeling of control can be paramount in protecting our mental health during uncertainty.
Try the APPLE technique – Acknowledge, Pause, Pull Back, Let Go and Explore. Notice the anxiety when it comes, allow time to recognise how you are feeling and take a deep breath and step away from your anxiety. Realise it is just worry talking, let these feelings pass, and be in your present moment. Finally, explore your current surroundings to reground yourself and let the anxiety pass.
Get outdoors – as we are cooped up in our homes, many of us without gardens or outdoor space, it is so important that you get outdoors to get some fresh air, some sunlight exposure and have a change of scenery. This outdoors trip can help in a variety of ways, helps keep boredom at bay, increases your activity levels, may help to diffuse any tensions in the home with time to cool off and gives some structure to your day. Many of us will still struggle with not going out because ‘we have no reason to’, but you can use this time for exercise, to phone a friend or listen to a podcast. Dr Mathew White from the University of Exeter has found that even 10 minutes of fresh air can lower stress and there is a wealth of study on the link between nature and wellbeing.
Perhaps our most important piece of advice is to understand your lowered wellbeing and acknowledge this is completely normal, then to seek the help you need. Whether that be by reading up on mindfulness or taking some ‘you time’ or getting in touch with a service such as CiC.
For more information on how CiC’s services can provide support get in touch today to learn more or call us on 02079 376 224