Mental Health and Resilience Through COVID-19

Here are four scientifically-backed techniques to help instill calm, control, and hope.  Practice these daily with loved ones.

Download the infographic for easy printing and sharing.

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Breathe Deeply

Calming your mind and reducing anxiety begins with catching your breath.

Try this exercise:

• Take a deep breath in over four counts.
• Hold while counting to four.
• Exhale over four counts.
• Hold again for four.
• Repeat.

Set Small Goals

An achievable goal gives us purpose and control in uncertain times. Set specific, short-term goals for your situation.

For example:

• "I will replace my weekly lunch with friends with a phone call or text," instead of "I will use social distancing."
• "I will only check the news for 30 minutes each morning during this isolation period," instead of "I will read less news."

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Reframe Thinking

Challenge negative and catastrophic thoughts to take away their power. Focus on things you can control.

For example:

• Instead of thinking, "My dad is in a high risk category. If he gets COVID, he won't make it." Try thinking, "My dad is in a high-risk category and I'm worried, but my worrying is normal. He is keeping his distance from others and I will check on him daily."
• Instead of thinking, "How can I make ends meet when I can't work the way I need to?" Try thinking, "This is stressful. I can't do what I am used to doing but will take each day as it comes. I am doing the best I can for my work and my family."

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Practice Gratitude

Finding gratitude reminds us of what we do have and what is going right.

Ask yourself:

• Who are you thankful for?
• What are you thankful for?
• What did you notice today that made you smile?

Write it down, share it with your loved ones or post it on social media. Infographic designed by Artefact.