WhY we need GOOD mental health?

Emotion is part of your body, don’t neglect it! During a disease outbreak, it is common and normal for everyone to experience emotional reactions; you may feel angry, worried, even stressed! When we have any of these reactions for a short period of time, it is very helpful to help us “survive” and protect ourselves or others from perceived threat. However, our emotions, e.g. stress or fear, will affect our physical body and reactions.

Vulnerable groups may have different factors which affect their well-being to experience higher levels of distress, such as their physical health, difficulties in getting medical care, affordability of basic items to maintain hygiene, and/or lack of reliable information. These factors also increase their risk of getting infected with a disease, which in turn leads to even more stress and worry.

How are you?

Click which balloons reflect your current mental health status.

I'M HAPPY

Great job! Please keep hope alive. Here are some tips for you. Let's try below.

1. Keep your routine

A clear framework contributes to feeling safe and in control. You can:

2. Share your tips with someone else

Look at each other’s coping strategies! Sharing is caring.

3. smart way TO SLEEP

(You may see text version under the video.)

Are you finding it hard to fall asleep? It may be because you are feeling stressed. Having good sleep hygiene means spending 7 to 8 hours per day sleeping in a dimly lit and cool environment. Important: Your mobile device is not your pillow. The blue light wave from the mobile screen sends the wrong message to your brain that it is still day-time. Remove your mobile device from the bed. Listening to some music is a good choice.

4. Top tips from you

We said it was good to share your coping strategies – tell us what they are.

Listen to relaxing music while lying on the sofa with youR eyes closed.

Caritas Family Crisis Hotline 18288

If your situation gets worse, please ask for professional help.

I'M WORRIED

It is ok and you are doing a great job to take care of yourself. Keep it up!

1. Happiness Diary

There are 1440 minutes a day. If you can take 1 minute to record a happiness thing per day, you will have 30 happiness memories in a month!

It can be as simple as having a nice dessert, a call to parents, helping others, etc.

Click here to start your one-minute happiness diary.

2. 30 minutes Exercise

Exercise at least three times a week or 30 minutes every day. Sometimes you may need to stay at home. Following some exercise videos is one of the best choices! Below some online tutorials for your reference: 

TRY a 15-20 minutes nap if needed.

Caritas Family Crisis Hotline 18288

If your situation gets worse, please ask for professional help.

I'M SAD

Your emotions are the expression of what is happening to you. Take a break and let's find a way to relax.

1. Take a breath

Taking a breath is one of the best ways to reduce your stress. It is free and you can do it anytime, anywhere.

(You may see text version under the video.)

How to do a good breathing exercise?

Step 1:  Find a comfortable, safe place

Step 2: Lets focus on your breathing only, avoid any disturbing items, e.g. your mobile device

Good job! Just a reminder, try to breathe deeply into your abdomen, rather than in your chest so your shoulders go up. You may also put one hand on your belly and one on your chest. 😉

2. Take care of yourself

You can take care of yourself and others. Try to have some positive thoughts, and do something that makes you feel good and happy! 3 ways to take care of yourself and the others!

  1. Balanced diet: one that gives your body the nutrients it needs to function correctly.
  2. Exercise: move your body! It improves mental health by reducing anxiety, depression and negative mood! By doing regular exercise, you can improve your cardio-pulmonary function and reduce the risk of chronic diseases as well!
  3. Take care of others: You can also take care of others! Show your appreciation, compliments or gratefulness to your loved ones. Any time you receive a compliment, reply with “thank you”. It is a simple and powerful phrase!

3. SMART WAY TO SLEEP

(You may see text version under the video.)

Are you finding it hard to fall asleep? It may be because you are feeling stressed. Having good sleep hygiene means spending 7 to 8 hours per day sleeping in a dimly lit and cool environment. Important: Your mobile device is not your pillow. The blue light wave from the mobile screen sends the wrong message to your brain that it is still day-time. Remove your mobile device from the bed. Listening to some music is a good choice.

Make yourself a priority! 

Caritas Family Crisis Hotline 18288

If your situation gets worse, please ask for professional help.

I'M BOILING

It is a normal reaction to abnormal situations, it is also OK to be not OK as we are human! There are always new things to try and learn! You can do something with us like the below tips. Try it! It is free and you can do it anytime and anywhere.

1. Breathing relaxation

Have you ever noticed how you breathe when you feel relaxed? Take a moment to notice how your body feels. Or think about how you breathe when you first wake up in the morning or just before you fall asleep.

(You may see text version under the video.)

How to do a good breathing exercise?

Step 1:  Find a comfortable, safe place

Step 2: Lets focus on your breathing only, avoid any disturbing items, e.g. your mobile device

Good job! Just a reminder, try to breathe deeply into your abdomen, rather than in your chest so your shoulders go up. You may also put one hand on your belly and one on your chest. 😉

2. Mindfulness exercise

(You may see text version under the video.)

4 tips before starting the “Mindfulness” exercise

Get ready? Good! Just take 2 minutes to have a look at below image.

3. Positive Self-talk

Try to treat yourself with the same kindness that you would show to a friend:

Validate what you are feeling (“that’s an understandable feeling, given the situation”);

Reassure yourself (“I can handle this”);

Look towar­ds the future (“This won’t last forever”).

4. SMART WAY TO SLEEP

(You may see text version under the video.)

Are you finding it hard to fall asleep? It may be because you are feeling stressed. Having good sleep hygiene means spending 7 to 8 hours per day sleeping in a dimly lit and cool environment. Important: Your mobile device is not your pillow. The blue light wave from the mobile screen sends the wrong message to your brain that it is still day-time. Remove your mobile device from the bed. Listening to some music is a good choice.

A few news updates a day are enough!

Caritas Family Crisis Hotline 18288

If your situation gets worse, please ask for professional help.

I'm irritated

You are so brave! Thanks for letting us know your stress. Please allow us to share some tips for you which may help to reduce your stress. Remember, you are not alone!

1. Centre yourself

Can you tell your heartbeat to go slower? No. But you can do something to centre yourself within 60 seconds. Lie on the floor, or somewhere else, but supported. Take a deep breath and relax as you exhale. Allow yourself to relax further with each breath. Are you ready?

(You may see text version under the video.)

How to do a good breathing exercise?

Step 1:  Find a comfortable, safe place

Step 2: Lets focus on your breathing only, avoid any disturbing items, e.g. your mobile device

Good job! Just a reminder, try to breathe deeply into your abdomen, rather than in your chest so your shoulders go up. You may also put one hand on your belly and one on your chest. 😉

2. Progressive muscle practice

Progressive Muscle Relaxation teaches you how to relax your muscles through a 2-step process.

First step: Systematically tighten or tense particular muscle groups in your body, such as your neck and shoulders.

Second step: Release the tension and notice how your muscles feel when you relax them.

This exercise will help you to lower your overall tension and stress levels, and helps you relax when you are feeling anxious. Procedures:

3. Remain Hopeful

Remember what your previous threat was? Do you remember how you overcame it? You did have your own and unique experience to overcome the challenge. Remember your strengths and achievements. The challenge won’t last forever, it will pass.

4. Stay Connected – Hour for ours

Although physical distance is now necessary and very distressful, you can keep in touch with your loved ones by phone, WhatsApp. Or you can draw a picture or write a letter and send to your loved ones.

Let’s find a time with your trusted people. You will call them today! Just 5 minutes in the beginning.

Rent a tear-jerker DVD or movie and let it all out. 

Caritas Family Crisis Hotline 18288

If your situation gets worse, please ask for professional help.

PLEASE REMEMBER, YOU ARE NOT ALONE.