Dr Eddie Murphy Navigating change during stressful times

The challenge ahead for all of us is to emerge from the pandemic while living with uncertainty. Organisations are beginning to reboot and what I have been struck by is how much stress and anxiety prevails.

STRESS

Stress is a normal reaction to these times, but there are things we can do to mind our mental health and well-being. Yes, this is a hard time for so many reasons, but the world’s medical, scienti c and public health experts are working hard to contain the virus. Try to remember this when you feel worried. Most people’s lives will change, but in time, the pandemic will pass.

STRESS SYMPTOMS

Increased anxiety

Finding yourself excessively checking for COVID-19 symptoms, in yourself, or others Becoming irritable more easily Feeling insecure or unsettled Fearing that normal aches and pains might be the virus

Having trouble sleeping Feeling helpless or a lack of control Having irrational thoughts

MANAGING MENTAL WELL-BEING

Keeping a realistic perspective of the situation based on facts is important. Stay informed, but set limits for news and social media, and always get your information from reliable sources such as hse.ie.

On social media, people may talk about their own worries or beliefs; you don’t need to make them your own. Limit your social media time to avoid feeling anxious.

If you nd the coverage on coronavirus is too intense for you, talk it through with someone close or get support.

KEEP UP YOUR HEALTHY ROUTINES

Our routines have been a ected by the pandemic in di erent ways, but during di cult times like this, it’s best to keep some structure in your day. It’s important to pay attention to your needs and feelings. You may still be able to do some of the things you enjoy and nd relaxing. Try to exercise regularly, keep regular sleep routines, maintain a healthy and balanced diet, avoid excess alcohol, practice relaxation techniques such as breathing exercises, read a book, do an online yoga class, listen to a concert, religious services or guided tours, or do something creative.

STAY CONNECTED

Friends and family can be a good source of support. It is important to keep in touch with the people in your life. If you need to restrict your movements or self-isolate, try to stay connected by e-mail, social media, video calls, phone calls and texts.

CONTROL WHAT YOU CAN

Consider three circles – our circle of control, our circle of in uence and our circle of concern. When our headspace is in the circle of concern, we are more distressed. It’s better to focus on our circles of control and in uence. In our circle of in uence, there are things we can encourage others to do: practice social distancing, have good respiratory etiquette and use face coverings in public spaces. Leading by example encourages others to do the same. In our circle of control are the things that we can directly control ourselves, such as looking after our own mental and physical health and hygiene. Within these circles of in uence and control is where we can best navigate these strange waters. Dr. Eddie Murphy is a clinical psychologist and Adjunct Associate Professor, UCD School of Psychology