COVID-19

Looking after your mental health and wellbeing during the COVID-19 pandemic

Looking after your mental health is really important, especially in times where there is uncertainty and constant news updates about coronavirus (COVID-19). It's particularly important to consider your mental health as day-to-day lives and routines are changing because of social distancing, changes to working environments, job security and school closures.

Remember: it's natural to feel sad, distressed, worried, confused, scared or angry when there is lots of worrying news happening and your routine changes.

Check out Hannah from Children 1st, explaining how the stress of COVID-19 can impact on our brain's fight, flight and freeze response.

See, Hear, Respond Scotland is here to help children, young people and families cope with the Covid-19 crisis.

In response to COVID-19, we have a number of ways to offer you support if you live in Scotland:

Confidential online referral
A free helpline (0800 157 7015)
A support hub of advice and information

See, Hear, Respond Scotland | Barnardo's (barnardos.org.uk)

COVID-19-specific advice & resources for...

For Under 12s

For 12+

For Parents/Carers

Have a Routine

Your day-to-day routine will likely change, whether that's because your school has closed or you're working from home. Keeping to regular routines and schedules as much as possible and/or creating new ones that include learning, fun activities and relaxing is really important. Make sure you plan some time for looking after yourself, whether it's reading a book, playing a game or doing some meditation.

Stay Connected

Talk to the people who make you feel better. This could be your family or your friends. If you can, try to get some virtual face-to-face time through apps like FaceTime or Skype. Or set up some new group chats on Facebook Messenger, Snapchat or WhatsApp.

Keep Yourself Healthy

Going back to basics will make you feel better - Make sure you're eating as healthy as possible, with plenty of fruit and vegetables, and make sure you're drinking enough water.

Try to get some exercise, it doesn't have to be an intense workout just moving your body by going for a long walk can make you feel good. If you would like to incorporate more exercise into your routine, there are lot's of ways you can do this. You might try a free online exercise class or home workout or go out for a run in the park.

Make sure you're getting enough sleep too. Sleep is really important for our mental and physical health. Take a look at Young Scot's tips on how to get a good nights sleep.

Getting a Good Nights Sleep | Young Scot

Take Deep Breaths

Deep breathing can really help you if you're feeling anxious or worried. You can do this exercise anywhere; you could try standing up, sitting down, or lying on your back. The important thing is that you're comfortable.

Things to Avoid

Try not to use alcohol, drugs or tobacco to cope with the way you're feeling. All of these things have a negative impact on your mental and physical health.

Speculation and rumours can swirl online, which can make you feel worried or scared. Stick to getting your information from reliable sources. For COVID-19 information, the World Health Organisation website, the NHS website and the Scottish Government will be the most up-to-date and accurate.

Remember that it’s fine to not check the news or scroll through endless updates each day. Take some time out and put your phone down for a while.

Info adapted from YoungScot, 2021

Page updated

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