Tips to better cope with COVID

We can get through this: Tips to better cope with COVID

It’s hard right now. 

You might feel sad, grumpy, angry or just exhausted. You may also be feeling a sense of loss from missed celebrations, sports, extracurriculars or rites of passage.

We are all feeling this in one way or another. We are living in a global pandemic afterall.

There are too many things happening these days that we don’t have control over. But what are some tactics you can use to better deal with what you can control?

Here are some simple tips you can use to better cope with the COVID world we’re living in.

Our goal is to provide you with some strategies to deal with these troubling times and find ways to feel a bit better. 

The tips below were created by Jack.org, School Mental Health Ontario and Kids Help Phone. They include links to images with more details. Share them with others as we all work together to better cope with COVID.

Gratitude

Reflecting on what you feel grateful for can be an excellent strategy to do alone or at the dinner table with your family. Research shows that expressing gratitude can help us feel happier, healthier, and more productive. A few suggestions:

Breathing exercises

Practicing deep breathing can help still your mind, calm your body, and control feelings of anxiety. Here’s a few simple activities you can do to take a breath.

Muscle Relaxation Exercises

Take a moment to decompress and feel more comfortable. This could be yoga, a short walk, or a quick stretch. 

Seek distractions

Distract yourself from All The Things. When we feel anxious, we can often get stuck on worrying thoughts and upsetting emotions. Focus your attention elsewhere.

Keep a routine

Routines can help us maintain a sense of normality and control.

  • Follow a daily schedule
  • Eat at normal meal times.
  • Try to get enough sleep. Get up and go to bed at your regular time.
  • Make time for school, work, chores, exercise, relaxation, and family and friends.
  • Look for opportunities in your day to get outside or find other ways to relax and regain your focus.

Students - Share with someone you trust

There are people available if you just need to talk.

There are caring adults in your community and school. A teacher, guidance counsellor, coach, principal, vice-principal or any other trusted adult can help you if you ask them

How to approach your trusted adult - You may ask to make an appointment with your guidance counsellor, Vice Principal or Principal. If you prefer, you can approach your teacher before or after class and ask to speak to them in private. Here are some examples of how to start the conversation: No Problem Too Big or Too Small and Reaching Out.

Urgent Support

Never forget that there are services available to you if you need help right now. They are confidential, non-judgmental and only a call or text away.

  • 911
  • YSB-Crisis Line: Crisis Line & chat services are for children and youth ages 12 to 18.  613-260-2360 or online chat www.ysb.ca/services/ysb-mental-health/24-7-crisis-line/
  • Distress Centre of Ottawa-Carleton: Answers calls from anyone reaching out for help.  613-238-3311
  • LGBTQ Youthline provides service for youth, by youth that affirms the experiences and aspirations of lesbian, gay, bisexual, transsexual, transgender, 2-spirited, queer. 1-800-268-9688
  • Black Youth Helpline: Toll Free 1-833-294-8650 https://blackyouth.ca/
  • First Nations and Inuit Hope and Wellness Helpline 1-855-242-3310
  • Kids help phone: Kids Help Phone’s non-judgmental, inclusive services are available to young people across Canada. They’re available for all kids, teens and young adults from coast to coast to coast. 1-800-668-6868, www.kidshelpphone.ca/live-chat
  • Mental Health Mobile Crisis Team:  Responds to calls from individuals, family members, and professionals in the community, providing support for mental health crises through assessment, short-term intervention, links to community supports, and liaison with other health and social service providers 613-722-6914
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