Emotional wellness and COVID-19

We’re all likely experiencing some emotional discomfort (or worse!)--given the spread of COVID-19 and the disruption to our lives.  Grief at losing out on experiences, frustration, uncertainty—all are normal reactions at this time as well as anxiety and stress.  The situation is new and unpredictable!  And the University’s precautionary change to remote learning represents a major sea-change for us all.  We know that people will respond to the COVID-19 pandemic in a variety of ways: some people will under-respond and view the threat as an exaggeration, others will over-respond and become highly anxious, others will respond somewhere in the middle. All responses are normal. The situation is ABNORMAL! So how do we stay emotionally well during these times, when we’re separated from friends and our university “home”?

Know that the University is committed to you: you’re the reason we exist!  So we’re working very hard to plan carefully and ensure your studies, growth, and campus connections continue.

Be careful of COVID-19 overload.  Limit the time you spend taking in COVID-19 news.  It’s coming at us from all directions and this can be downright overwhelming.  Turn off/stop reading the news.  Maybe check in once or twice a day. Even for students who like to follow the news, it can be too much to continually watch coverage of COVID-19.

Be careful of COVID-19 misinformation.  Rumours abound about what’s open, what’s not, what’s closing, and so on.  Check out rumours for yourself by going to reputable sources.  Check out provincial and local government sites for up to date information about closings.  Go to the World Health Organization or the Government of Canada Health Site for correct information about the virus. 

Social connection is really good for us too!  Maintain social distance, of course, but stay in touch with friends.  You might even try the old-fashioned art of letter writing! Think of other creative ways to connect with others.

Maintain a schedule, just as you would if at school (while respecting safety recommendations).  Meals, study time, relaxation time.  Having a schedule helps us contain emotions and feel a sense of control. You want to focus on what you can control as much as possible. We suggest trying as much as possible and safe to do what you ordinarily would do. For example, if you would usually go to the gym to work out each day, continue to work out daily but at home or outside (away from people) doing other activities. Even a brisk walk has health benefits and it definitely has emotional benefits. You could even try to take a pleasure walk: take a 15 to 30 minute casual stroll outside taking in as much of the world as you can; noticing as many pleasurable things as possible (e.g., melting snow, blue sky, star constellations, a bird flying, etc). Imagine walking like you’re on vacation.

Consider keeping a journal about what this experience is like for you.  But be sure to end your daily entry with 3 good things about the day, however small, to help keep your spirits up.

Maintain perspective.  While this is a HUGE event for all of us, remind yourself of what’s good in your life and what’s important: health, friends, being able to continue towards your degree, and spirituality. Remind yourself that the current crisis will pass. Keep in mind that graphic images on the internet, rumours on social media, may exaggerate the actual threat. Images of empty shelves are compelling visuals but not necessarily common and may be confined to certain areas. No one is posting images of stocked shelves and calm shoppers because those images aren’t newsworthy.

Try a gratitude activity once a day where you identify one thing you’re grateful for by filling in the following statement: 
“I’m grateful for_____________________ because __________________.”

Spend time with your four-legged friends if you have one.  Some play or snuggle time with your pets can make a tough day a lot easier. 

Take the focus off of yourself: do something kind for someone else.  Call someone to connect – don’t just talk about COVID-19 though!

Consider making use of one of the many mental health apps that are available for free and for pay.  You might find this link helpful in finding something that speaks to you.