#CopingWithCOVID: A webinar series on young people and mental health

We rely on concentration to get through work or school every day. When we’re unable to concentrate, we can’t think clearly or focus on a task, or complete work.

Making lists of the tasks you would like to complete each day could help, for example:

• First, consolidate similar tasks together in blocks so you can move quickly from one to the next.
• Second, do the things that take only short amounts of time or are easy to do immediately. This can help you get things off your ‘to do’ list, and can support one’s sense of accomplishment,
• Third, schedule blocks of time for important things that need thoughtful attention.
• Fourth, organize your workspace – as far as possible, try to create a separate workspace, and negotiate quiet working time with your family or housemates.

We are living through challenging times right now and to cope better with disappointment, we need to differentiate between situations that fall within our control and those that are beyond it. Being able to recognize the difference will help us deal with our frustrations.

If you are struggling to navigate your negative emotions, reach out to loved ones and persons you trust and express in ways you are comfortable. If possible and available, reach out to a mental health and psychosocial provider.

It is understandable that you know a friend or family member that needs mental health and It is not uncommon that you know someone in your life that needs some level of mental health and psychosocial support; you’re not alone! Whether it is a friend or a family member, there are many ways to support somebody you care about.

• First, let them know you are there for them, and available to talk and listen, but only if they feel comfortable talking about what they might be feeling, whether its worry, fear, anxiety or loneliness. Remember that everyone is different, will feel things in different ways, and will want to express those emotions and thoughts differently.
• Make sure you find a kind way to check in on them regularly and be mindful to learn how long they have been feeling this way and how it might be affecting their day to day activities. Pay attention to what they are telling you, and show you care in ways that are acceptable and appropriate to the person struggling.
• You might also find it helpful to learn about some self-care and self-help strategies that you can share with your loved one: regular physical exercise or relaxation exercises (e.g. breathing, meditation, mindfulness practice); these may help reduce feelings of anxiety and worry.
• Reassure them that it is natural to experience different, and sometimes negative, feelings in situations like this, and that you are there for them. Do not underestimate the support and impact you can have on the person’s ability to express themselves and work towards being well.
• Remember your own role, you can do a lot, but you cannot do everything. If your loved one is not getting better, getting worse, or struggling with day to day functioning, discuss some care options that might be available, including professional help. If you don’t know what the options are, you can offer to help them figure them out together. Many mental health professionals can provide services by phone and/or via secure videoconferencing.
• And finally, take time for yourself, even when taking care and worrying about others- we need to take stock of the impact on our own wellbeing, and take the advice we give to others.

Even if you love each other very much, staying at home all day with your family can be challenging at times, whether you are still living with your parents, siblings or with your own partner or children. Some practical advice:

• Establish boundaries and an everyday routine that everyone agrees upon. Talk to all household members together, including children or siblings. If you cannot do this in person for health reasons, do it over video chat.
• It is important that everyone feels that they have been consulted, even younger children.
• Agree on some things that may create tension, for example preferred locations to work or do homework, and figure out a way to share or take turns.
• It will be difficult to avoid any disturbance, so agree with your family what is acceptable and what is not
  • For e.g. Are you able to work with the TV on mute? What is the best time for someone to do their exercise routine or music practice?  
• Try to find some time for yourself, but ensure you spend some quality time together, for example lunchtime, so people can check in with one another.

Living with young siblings or children at home?  

• Crowded house? Stressed out? Kids at home driving you crazy? Feeling like you are going to scream? Give yourself a 1-minute pause. Breathe in and out five times. Then respond.
• Having kids around 24 x 7 during COVID-19 isn’t easy. You deserve praise. Remind yourself of what you did well today. Think about the good moments. You are a star!
• Routine up! A structured day helps kids feel secure and makes it easier to manage them. Try making a timetable, with schoolwork, games, free time, exercise, and handwashing.
• Social media and alcohol won’t give you the relief you need. Find a person you are comfortable sharing your feelings with. Take a break. Do something that you love to do. Taking care of yourself so you can take care of kids around you. You can do it!

This will be different, depending on where you are in the world, and the setting you live in. In most settings, where internet is available, contacting friends is easier than ever thanks to technology. Platforms like Whatsapp, Facebook, Skype, Zoom etc. allow us not only to talk to our friends, we can also see them, interact, play and socialize in way that is meaningful and supportive. You could organize a virtual game or quiz nights or start online book clubs.

But let’s not forget that for some families this may not be possible. For example, families in low resource settings, or the families living side by side in overcrowded tents in densely populated refugee settlements, where not only is physical distancing unrealistic. It’s simply not an option. And similarly, some of these options that require internet access to maintain social connectedness might not be an option as well. So, think about ways that can work within your context. Build on what youth and family members might need to feel well, and connected, and try to adapt these in a way that feasible and safe.

Remember we are being asked to maintain physical distancing, while maintaining social relationships and connections. This is core to our wellbeing.