*If your hands get contaminated between any of the steps, wash your hands with an alcohol-based sanitizer.
COPING WITH ANXIETY
Managing media intake
Avoiding maladaptive coping
Nutrition & hydration
High quality sleep
NUTRITON & HYDRATION
High quality sleep
Aim for 7-9 hours per night, go to bed at a consistent time if possible, avoid screens 30-60 minutes before bed, have a wind-down routine, and avoid caffeine after 12pm.
MANAGING MEDIA INTAKE
AVOIDING MALADAPTIVE COPING
Six Principles of Staying Okay
These principles are often mislabeled as "basic," but actually should be called "advanced" because they are challenging to accomplish on a daily basis. However, their impact on your mental health cannot be understated.
At least 150 minutes of moderate to vigorous physical activity per week, in bouts as short as 10 minutes or more.
Aim to call or video chat with at least one friend or family member per day. New applications such as "Houseparty" can allow you to get together with a big group.
Consider how your media intake may be impacting your mental health, and consider limiting it to the essentials and trusted sources.
Excess caffeine, sugar, processed foods, alcohol, and "numbing" activities, although they may help regulate emotions in the short-term, could be unhelpful long-term (sometimes as soon as the next hour or day).
Make sure that you are drinking enough water. Consume balanced meals to maintain even blood sugar levels throughout the day.
Adopted from video by Drs. Bob Maunder and Jon Hunter, Staff Psychiatrists at UofT. See the full video at youtube.com/watch?v=ipO3AuqbZq8, and reference (Folkman and Greer 2000).
Using available PPE.
Problem solving local complications.
Clear communication (respectful assertive dialogue and learning).
Dealing with the things you can control.
"THREE STEPS TO COPING WITH ANYTHING, INCLUDING COVID-19"
Feeling better about the things you can't control.
Offering and accepting help and support — avoid emotional isolation, even with social isolation.
Remember our shared experience and expertise.
Reflect on the value of our work and why you chose it.
Value to you, value to society.
Reflect on other sources of purpose and meaning.
Learning to live with suffering, by finding meaning.
Be prepared for procedures to change with new information.
Team building; avoiding blame and criticism.
Staying healthy, respecting limits (sleep, exercise, good nutrition).