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Stress and Anxiety during Covid

If you are feeling worried about the ongoing  COVID-19 pandemic, know that you are not alone. Many students are experiencing strong emotions related to these developments such as: 

 

  • Fear about your family’s, friends’ or own health

  • Uncertainty and confusion about the future of practical classes and the overall academic year

  • Feeling of helplessness and unsure what to do next

  • Social withdrawal and isolation

  • Anxiety and stress 

  • Loneliness during quarantine

  • And much more….

 

All these feelings and emotions are completely understandable under these dynamic circumstances - however, they can put a tremendous toll on students’ mental and physical health. Therefore; it is extremely important to focus on your emotional, mental and physical wellbeing. Taking care of yourself can reduce any negative emotions and may help you feel calmer in the midst of the global crisis.

 

 

Covid 19.jpeg

A 32 page workbook created by the Pat Walker Health Center at the University of Arkansas

(click on the image for the full workbook)

6 ways to Manage your Anxiety

 Acknowledge your feelings

Know that whatever you are feeling right now is ok and there is no shame or guilt in struggling through this difficult time. Take time throughout the day to acknowledge these emotions and express what you are feeling whether it is with journaling, talking to a friend or a creative outlet. Meditation can also teach us to witness and let our emotions go during a crisis. 

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And remember, that you can always make an appointment with University Counselling Services if you wish to speak to a psychologist at the university. The counselling sessions are of no charge. 

Focus on things you can control

During these uncertain times, it is normal to have a lot of unanswered questions. As a result, our anxious minds start filling all the missing information with worst-case scenarios which can make us feel even more overwhelmed and helpless. Check out our blog post on “Worst-Case Scenarios” that discusses useful strategies on how to shift your thinking from catastrophizing to a more helpful mindset. 

Keep a routine

Local restrictions, closures and remote learning have caused a shift in our day-to-day lives. The days are less structured and it is much easier now to fall into a spiral of procrastination, boredom and lack of motivation.

A daily routine can have a positive influence on our mental well-being. When we organize ourselves and we know what to expect, we can counteract our thoughts and feelings of stress or anxiety.

So try to maintain your daily activities:

  • Wake up at the same time

  • Plan out your day and meals

  • Exercise

  • Do things you enjoy!

  • Get enough sleep

Guided Meditation for Beginners

Try out this 10-min guided meditation video 

Thought Record Worksheet

New to journaling? This worksheet can help you address your emotions by writing them down.

Gratitude Journal Worksheet

Focus on the positive events in your life even if they seem small at the moment.

8 Steps To Create A Healthy Routine by Mental Health America + pdf Worksheet

Learn how to organize your study session with a 7-day template

Unplug - Do something good for YOURSELF

The pandemic has drastically increased the number of hours students spend at their desks in front of their screens. Do something good for yourself and step away from your laptop or tablets a couple of hours a day. Take the time to practice some self-care or do anything that brings you joy such as reading a book, listening to your favourite songs, going for a walk or working out. 

Limit your exposure to news and social media

It is understandable to want to keep informed and updated on the current situation; at the same time, too much exposure to upsetting news can intensify the level of anxiety and worry. Try to limit your use of social media and news sources by turning off your notifications and setting specific times to check in with the news. If you should feel the urge to check updates, pause, acknowledge the urge and see if you can let it pass without judgement.  

Stay connected with your family and friends

Physical distancing does not mean social disconnection. Even if you are under quarantine or prefer to stay at home; there are many ways you can spend time with and support your friends, classmates and family remotely:

  • schedule weekly video-chats

  • start a virtual book or movie club

  • join a scientific club at our university (meetings are remote this academic year)

  • become a member of an online student community

Stay Connected With Your Peers:

EDSG MUW facebook

Medical Students United

MUW Peer Support Facebook

MUW Book Club

Student Scientific Clubs

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