How are you managing the stress of COVID-19?

COVID-19 is adversely impacting people's mental health, and that includes yours - you are a person first and mental health professional second. In a previous article I discussed some of the impact COVID-19 may be having on your practice and the high possibility of burnout. Caring for yourself can help counterbalance these threats. However, I see that many mental health professionals are struggling to cope with balancing competing demands of home and work, responding to constantly shifting guidelines, and making the time for self-care.

Initial research into the impact of COVID-19 on mental health

Following are just two results of initial research into the impact of COVID19 on mental health:

• “In the first month of restrictions, clinically-significant depressive and generalised anxiety symptoms, thoughts of being better off dead or of self-harm, and irritability were at least double those in non-COVID affected populations. In addition, one in four had mild to moderate symptoms.?
• “Results from a large multi-country online survey (N=8,229) showed average elevated levels of anxiety and depression (especially in the USA, UK, and Brazil), associated with feelings of low control and social isolation.

What this means for you.

You may be feeling the pressure to see more people, maybe to make more hours available, or reduce costs for people.?Whatever you can do to help.

However, you are doing your best to cope with the personal impact of lockdown restrictions too.?

Essential things to keep in mind to protect your mental health and avoid burnout.

7 things to keep in mind.

1. It's a marathon not a sprint. We actually don't know when the government restrictions associated with COVID-19 are going to end, or what is going to happen in the future.?You will need breaks.
2. Listen to your self-care needs.?Maybe you were going to take a holiday that didn't happen (I know I was!) and suddenly you realise you haven't had a break in....how long?
3. Boundaries - make them for your clients and stick to them.?You need breaks, you probably know how many clients you can comfortably see, stick to that.?Don't overextend yourself.?In fact you may want/need to pull back.?Particularly if you are experiencing zoom fatigue.?Take longer breaks between zoom clients.?Instead of 10 minutes. Try 15 minutes (or longer if that works for you).
4. Refresh your between client sessions ritual.?Here are a few examples -?create a sensory ritual - getup and move your body, have a quick dance, a drink of water, use some hand cream, feast on something green, particularly if you can't look out the window when you zoom, do a minute of breathing, lie down with you feet up against the wall, spray your face with a spray mist, go and skip rope out outside.?
5. Have clear work v other life transitions. This might be, going for a walk, closing down your computer, changing your clothes, having a shower, meditating, make a cup of tea, writing in your journal, taking a walk around your garden, repeating a mantra such as - Today I did my best for my clients. My work day is now over. It's time to refresh and recharge.

Today I did my best for my clients. My work day is now over.

1. In line with the above - check your expectations of yourself - are they realistic at the moment? What can you let go of?
2. Journalling can be a great way to process your feelings.?If you don't already do this, here are a few prompts to try:

• I really miss….
• Three things I am most worried about are….
• When I am allowed to do whatever I want again, I will…..
• These are the thoughts waking me up in the middle of the night….

AND

• If you want to offer extra resources to your clients, don't reinvent the wheel.?There are many wonderful podcasts and online resources from government and non-profit organisations you can tap into. And you are very welcome to access episodes from my podcast to share with your clients (and yourself!), Creating Connection, including?self-compassion?and a?body scan.?And here is a?7 mini stress buster tip sheet?you are welcome to use.

If you would like more information or support on any of the above please reach out. You can email me at [email protected].

Until next time, take care of yourself

Kim xx

About the Author.?Kim is a private psychologist who loves working collaboratively both online and in real life with other professionals and is passionate about increasing connection in individuals, the community and the natural world. She is also the founder of the Victorian Psychologists' Networking Group

ps. If you are a psychologist and aren't already a member of the?Victorian Psychologists' Networking Group?I invite you to join.

E:[email protected]