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Advice to reduce COVID-19 related stress: - Attend to daily self-care: adequate sleep, healthy diet, exercise; avoid/reduce caffeine & EtOH; attend to basic hygiene
- Increase sense of safety: handwashing, masks/face-covering, stay home, social distancing, prepare for possible scenarios (food supply, meds, etc)
- Stay connected w/ others: email, video meetings, virtual classes; access counselors/healthcare professionals when needed
- Incorporate calming practices: interact with nature, reduce news/social media exposure, use reliable sources of info, exercise spiritual beliefs, engage in hobbies, meditation/breathing exercises (apps useful)
- Exercises to improve resilience: self-validation, modify expectations, practice self-compassion, gratitude journal, action plan for coping w/ distress (go for walk, listen to music)
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Advice for parents to reduce COVID-19 related stress in kids: - Assess child’s degree of understanding, keep dialogue simple, check-in frequently
- Set clear expectations for the day (eg, schoolwork, time when parent(s) leaving home)
- Recognize & validate their feelings: Remind them that family & community workers are supporting their needs
- Keep healthy routines: bedtime, chores, physical play, realistic screen limits, family time/one-on-one time
- Maintain connections to friends and family (online social time, virtual games)
- Model self-care & how to manage feelings; ie, recognize when you need to take a break when overwhelmed
- Watch for warning signs: behavior changes (difficulty with separation, crying, acting out), changes in eating/sleeping, unexplained HA/pain symptoms, emotional changes (fear, anxiety, sadness)
- Positive discipline: Redirect boredom, which may manifest as negative behaviors; provide opportunities for creative play; use rewards frequently; avoid physical punishment
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Advice to reduce COVID-19 related stress in healthcare workers: - Understand your role and set realistic expectations of yourself; acknowledge extent of your skills & recognize risks
- Emphasize self-care: adequate sleep, basic hygiene, exercise, healthy diet; avoid/reduce caffeine & EtOH
- Involve family/friends in planning routine for returning home from work environment
- Keep perspective: Compartmentalize or break down problems into manageable tasks, focus on future and long-term goals, recognize current situation is transient
- Establish plan for communication w/ team/supervisors to check in regularly & to manage stress
- Incorporate coping techniques as part of work day: exercise, breaks/mealtimes, meditation/mindfulness
- Set up buddy system to monitor stress/workload, limit working alone
- Be aware of signs of compassion fatigue (burnout and post-traumatic stress): sleep disturbance, poor concentration/distractibility, depression, exhaustion, physical signs (nausea, HA, easily startled), pervasive negative thoughts; seek professional care if present – see the “Clinician Health & Wellness” section of the epocrates COVID-19 Resource Hub for free resources for clinicians
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