“I didn’t think the case numbers would balloon so quickly. I don’t feel prepared to deal with this.”
When things seem a little bit uncertain, it’s normal to feel a little bit worried or even scared. At times like these it pays to focus on what you can control, which is protecting yourself, family and friends by continuing with COVID-safe behaviours such as, social distancing, keeping hands clean and wearing a mask.
Taking things one day at a time, and focussing on the things you can control can help reduce your worry. Create a COVID Safety Kit to keep at home and avoid needing a last-minute shop: tissues, sanitiser, a thermometer, cough syrup, paracetamol and ibuprofen.
•Eat nutritious food, drink plenty of water, and avoid alcohol and other drugs
•Exercise – it helps release built up tension in your body and releases hormones that make you feel good
•Think of some activities that make you happy and immerse yourself in them.
•Choose reliable sources when you do want news, so you aren’t getting anxious about things that you can’t change. If you do need to stay up to date with the latest COVID information, use official sources like the Tasmanian Government COVID website, and follow the Tasmanian Department of Health Facebook Page.
•Set aside a limited amount of time to view social media, and avoid pages or groups that are building panic.
Remember the prevention steps like; getting vaccinated, regularly washing and sanitising your hands, checking in at venues, physical distancing and wearing a mask, and staying home if you feel unwell and getting tested, can all help to give you more control and reduce the risk of you catching and spreading COVID.
When you start to feel anxious, frustrated or scared, look at what may be increasing this. Does it happen when you’re watching or reading the news? When you’re looking at social media? Talking to a particular person? Identify these triggers and consciously try to minimise them.
It’s easy for the anxiety and stress to become all-consuming. Actively put time aside each day to not think about what is upsetting you. This doesn’t mean you must avoid it entirely; instead, you’re just balancing out your day so there’s not constant stress.
Try to identify when you’re at risk of over-obsessing. If you can’t stop reading or talking about a topic, if it is consuming all your thoughts and discussions, you might need to take a step back and clear your mind. Find a positive and healthy distraction to enjoy instead.
Whenever you feel anxious, try taking three slow, deep breaths. This reminds your body that everything is ok, and can help you calm down.
Talk to your doctor or health professional and family about what you need in the months to come. It might mean having phone numbers and basic medications handy and who to call for support if you start to feel unwell.
•Schedule in regular times to connect with others by phone, chat or video calls.
•Set a weekly (or daily) goal for interpersonal contact/connection.
•Contact a Tasmanian Lifeline for tips and advice on how to maintain connections.
Chat with a friend, family member, religious or community leader, or GP about your concerns. Or you can call 1800 984 434, or book in below, to speak with a trained councillor. Talking to someone can help stop negative thoughts going around and around in your head.
Smiling Minds –Smiling Minds is a free app that guides you through daily mindfulness and meditation exercises
iOS Android
Insight Timer – Guided meditations, sleep music tracks and talks led by the top meditation and mindfulness experts, neuroscientists, psychologists and teachers from around the world
iOS Android
What are the signs of stress? (Lifeline)
Staying well (Beyond Blue)
checkin.org.au – information and resources to help you stay on top of your own mental wellbeing, or check in with someone you care about.
Official COVID-19 Updates – Get the latest official updates about COVID-19 in Tasmania, including travel requirements and alerts, public exposure sites, and testing locations, and other restrictions.
Public Health Hotline – 1800 671 738
Tasmanian-focused and Tasmanian based, A Tasmanian Lifeline offers non-judgmental, one-off or ongoing support for anyone having a tough time. If you are feeling overwhelmed, need a listening ear or friendly voice to reassure you, highly skilled Support Workers are here ready to talk to you.
