Mental Health Management Tips
During these particularly stressful times we recommend the following tips and resources
to help manage your stress and anxiety.
Tips to Help Navigate the Stress of COVID-19
Shift your focus on things you can control
Fixating on things we cannot control, such as wondering how long will the pandemic last, only escalates anxiety and leaves us overwhelmed. Instead, focus on concrete things you can problem solve or change. Know that your actions will help to “flatten the curve.”
- Wash your hands frequently for at least 20 seconds
- Keep 6 feet of distance between yourself and others when out
- Organize an area in your home
Stay informed, but limit your news intake
Clicking every headline and obsessing over COVID news coverage can lead to an unhealthy frame of mind and can exacerbate stress and anxiety. Make sure you stick to credible sources, such as the CDC, the World Health Organization, and limit the amount of time you spend reading/listening to the news (such as 30 minutes a day).
Limit time on the internet and social media/turn off notifications on your phone.
Filter it through these questions: Is this helpful for me? Will this increase worry and fear? If not, choose to do something else that WILL decrease worry and fear.
Go outside. Take a walk. Breathe. Look at the trees, the sky. Breathe. Breathe. Breathe.
Limit your talk about Coronavirus
Stop checking your phone, computer or television for updates by 8:00 p.m. every night. Have your family do the same. Put devices away. Play a board game, watch a movie. Read a book. Walk your dog. This will help you calm down and sleep much better. Take a break to refuel.
Talk to your family
- Ask them how they are feeling
- Listen and validate
- Ask them what will make them feel safe
Do not emotionally isolate
Connect with others and pour into your relationships. This can be done virtually, if necessary. Talk about something other than Coronavirus! CCRM is providing a series of online fertility support groups providing the chance to connect and share experiences with other patients who are trying to conceive. RESOLVE is also a great free resource for individuals and couples on their fertility journey. RESOLVE has an online support community, as well as a free support line: 866.NOT.ALONE (866.668.2566).
Focus on today. List three things you are grateful for and breathe. Be thankful for food, shelter, health, family.
Create a plan
Write down a few simple ways you can combat anxiety. This plan will serve you well when anxiety increases. Discipline yourself to listen to anxiety. When you feel anxious or worried, implement a strategy from your plan. Here are some examples.
Mindfulness in the time of COVID-19
The mind has a powerful influence over the functions of the body. Learn how you think, how you feel emotionally, and what you believe, can directly affect your health and can also help you to navigate the fertility journey: Mind Body & Fertility Health.
Beat Infertility is a podcast and support network where we get real about infertility, empower you to take back control and provide you hope for the future.
Calm is the perfect mindfulness app for beginners, but also includes hundreds of programs for intermediate and advanced users. Guided meditation sessions are available in a variety of lengths, so you can choose the perfect length to fit with your schedule.
A guided meditation app for your fertility, pregnancy, and parenthood journey.
Headspace is your guide to everyday mindfulness in just a few minutes a day. Choose from hundreds of guided meditations on everything from managing stress and anxiety to sleep, productivity, exercise, and physical health.
This free app provides tips for women on their family-building journey to help them address everyday situations that have the potential to cause distress.
This free app provides tips for men on their family-building journey to help them address everyday situations that have the potential to cause distress.