The COVID-19 pandemic has changed our daily routines. Efforts to contain its spread transform our social experiences, shift our moods or make our emotions feel tangled in a tight knot. Routinely naming and acknowledging feelings can make them less intense. 

Common Emotions:

1. Uncertainty ➜ Contributes toward anxiety and mood changes.

2. Loneliness ➜ Physical distancing can worsen loneliness.

3. Fear ➜ Experiencing fear during a health crisis is normal.

4. Grief ➜ The deaths and suffering of so many is painful even if we are not directly affected. 

Activities you can do to address these emotions:

1. Know that you can protect yourself against COVID-19 by using the three fundamental public health measures: Hand washing, physical distancing, and not touching your face with your hands. 

2. Create routines

   1. Get up and go to bed at your usual times.

   2. Shower, wash hair, laundry etc. as usual.

   3. Schedule work and other activities such as meals, social time, reflection and exercise.

3. Stay active

   1. Walk, run, cycle and incorporate other movement into your routine.

   2. Regular aerobic exercise (such as walking or jogging) can be as effective as medication in improving symptoms of depression. 

   3. Physical activity has been shown to improve mood and decrease feelings of depression and anxiety.

4. Eat healthy food, and minimize alcohol and drug use 

   1. Incorporate fruits, vegetables, legumes, and whole grains into your diet.

   2. Minimize alcohol consumption since it can worsen anxiety or mood. 

5. Plan social connections even when you are physically distant from others. Creating connection helps with fear, loneliness, grief and uncertainty.

   1. Having strong social connections has even been associated with living longer.

   2. Check in regularly or make virtual dates with friends, family, and loved ones by using virtual tools such as Zoom, Facetime, Skype, Google Hangouts, texting, and phone calls.

6. Make time to connect with yourself and to foster a sense of belonging through daily mindfulness activities such as meditations, body scans, prayer, journaling, gratitude practice, calm breathing or spending time in nature. A daily mindfulness practice can relieve the intensity of emotions.

7. Choose to trust that the situation will evolve and know that we are in this together. 

8. Share emotions with family, friends or with trained professionals which can help you move beyond them.

9. Stay informed by using trustworthy sources such as WHO, BCCDC, CDC, ECDC, but if you feel overwhelmed, limit news and social media exposure (eg: 1-2 times per day, for 30 minutes).

Mental Health Resources (free or subsidized): 

• CMHA - Canadian Mental Health Association 

  • Online assessment tool: Answer questions to determine what would help you most then access resources online.

  • CMHA Resources: 

    • Youth 15+ & Adults: 

      • Bounceback app: free skills-building program for adults and youth 15+ to manage low mood, depression, anxiety, stress, worry

      • Living life to the fullest: Cognitive Behavioural Therapy principles for everyday struggles 

      • Community counseling: Lists subsidized counseling organizations that provide counseling at discounted rates or for free.

    • Parents: 

      • Confident parents: Thriving kids: learn new strategies to support yourself and your child

  • Strategies and tools you can use for free at home

• Anxiety Canada: Mindshift CBT App: Free evidence-based mental health tools you can use anywhere.

• BCCDC: New post-secondary student support resource:

  • Here2Talk: 24/7 mental health counselling and referral service. App or phone numbers for sessions with a counselor: Toll-free at 1 877 857-3397 or direct: 604-642-5212

• BC Mental Health and Substance Use Services: Multiple tools, resources and services

• BC Psychologist Association: Free telephone calls to a psychologist for “psychological first aid” for any BC resident 19+.

  • Direct: 604-827-0847

• Virtual Mental Health Resources: Lists virtual resources recommended by the Government of British Columbia

Created by: Tori Spangehl BKin, BSN, (MD Candidate 2021); Paige Dean BSc, (MD Candidate 2021); Angeli Rawat MPH PhD (Global Public Health Consultant); Maureen Mayhew MD MPH AAC (Clinical Professor) at the University of British Columbia, Vancouver, Canada