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Strange times like these can leave you feeling unsettled, but we can help.
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The COVID-19 pandemic was a sudden shock, and lockdown, self-isolation and shielding have been challenging for a lot of people. And while we’re all in it together, we all have different ways of coping – or not coping.
If you’re looking for help for yourself or wondering how to support a loved one struggling with their mental health, we can help. This page has lots of information and practical advice from our experts, designed to help you as well as those you care about. We also point out where to find additional support.
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One of our Bupa experts talks about what anxiety feels like. Meera Phull offers helpful information and advice about how to look for and enjoy the positives, plus how to cope with any feelings of anxiety. Accepting and adapting are key aspects of looking after your mental health during coronavirus.
00:00:13 It's something that we feel when we perceive to be under threat, if
00:00:16 we're afraid or if we're worried.
00:00:18 Anxiety is usually future centered and related to things
00:00:21 that have not yet occurred.
00:00:24 When we feel anxious, we might notice feeling tense in our bodies.
00:00:28 We might notice our heart rate increase.
00:00:31 We might notice butterfly type sensations in our stomach, and we might find that
00:00:36 we're preoccupied with worrying thoughts.
00:00:42 At the moment, we are facing a huge amount of change, uncertainty and
00:00:46 adjustment, and many people will be feeling anxious as a result.
00:00:51 You might find some of the following tips helpful for managing these feelings.
00:00:56 First of all, go back to basics.
00:00:58 Diet, sleep, and exercise are all really important for both our
00:01:03 physical and our mental health.
00:01:05 Focusing on the positives and what's going well.
00:01:07 Whilst this is a really challenging time, training ourselves to find
00:01:11 the silver linings can help boost feelings of positivity and gratitude.
00:01:16 Think of the things that you may have gained from this situation.
00:01:20 For example, you might find that without having to commute to work,
00:01:24 you have some more time back and you're able to do things that maybe
00:01:27 you didn't have time to do before.
00:01:29 You might find that you have more time available to spend with your
00:01:33 partner, your children, or your pets.
00:01:36 You might find that you're connecting more with friends and family
00:01:39 virtually because of social distancing.
00:01:43 Keeping connected with others.
00:01:45 We're social creatures, so it's really important that we maintain our
00:01:49 social connections and relationships.
00:01:51 Technology has made it easier than ever before to keep in touch with
00:01:55 friends and family over this time and to be creative over how we do this.
00:02:04 In addition to what's going on in our own worlds at the moment, we may also
00:02:08 feel anxious about how others are coping.
00:02:11 We might have loved ones who are high risk or unwell or when they're
00:02:15 maybe worried about how our teams and colleagues are managing at the moment.
00:02:19 By having regular and ongoing conversations with the people in
00:02:22 our lives, we can check in on how they're feeling and coping, share our own
00:02:26 experiences and support each other.
00:02:29 Talking to others can help us tap into other perspectives and different ways
00:02:34 of thinking that can be helpful for us.
00:02:38 It might be helpful to have conversations centered around
00:02:40 what people are doing to keep well and sharing this with each other.
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We often find it easier to be kind to others than to do it for ourselves. But it’s important to focus on looking after your mental health during coronavirus. In this video, one of our Bupa GPs offers tips for improving your mental wellbeing, including practising gratitude, daily reflection, and investing time in your interests.
00:00:07 - Talk to yourself like you would
00:00:08 somebody you really care about.
00:00:11 Similarly, turn that to look into yourself
00:00:13 and speak to yourself
00:00:14 in the way you would speak to others.
00:00:17 The practice of gratitude.
00:00:18 We often find that people who are thankful
00:00:20 for things around them are much happier
00:00:23 and have a greater sense of wellbeing overall.
00:00:25 Simply on waking up,
00:00:27 think about two or three things
00:00:28 that you are really grateful that day.
00:00:30 And by practicing gratitude regularly,
00:00:32 you'll often find that in the long term
00:00:34 your wellbeing and sense of hopefulness increases too.
00:00:39 Performing acts of kindness during the day to help others.
00:00:42 It may be as simple as opening a door for somebody,
00:00:44 letting somebody go in front of you in a supermarket queue,
00:00:47 maybe even giving you some of your loose change.
00:00:49,860 --> 00:00:51,400 It can be a very small gesture,
00:00:51,400 --> 00:00:53,650 but quite often performing an act of kindness
00:00:53 can make you feel really good
00:00:55 and boost your own wellbeing.
00:00:56 The daily reflection.
26 00:00:58 Every day, try and make some time for yourself.
00:01:00 By taking some time to reflect,
00:01:01 we often find that people are able to process
00:01:04 what is going on around them much better
00:01:06 and the longterm.
00:01:07 This can lead to a greater sense of wellbeing and calm.
00:01:10 To consider your self-care routines and rituals.
00:01:12 These will include simple things
00:01:14 like having breakfast every morning,
00:01:15 carving out time in your day to have lunch,
00:01:18 but also more global things
00:01:19 such as making sure you eat a healthy and balanced diet,
00:01:22 making sure you make regular time for physical activity
00:01:25 and also making time for things you enjoy.
00:01:28 Kindness to yourself
00:01:30 also comes with a sense of responsibility too.
00:01:32 Some people will often think
00:01:33 it's been a really busy and hard day at work
00:01:35 and so I'm gonna have an extra drink of alcohol
00:01:38 or an extra few squares
00:01:39 of the chocolate bar to treat myself.
00:01:42 And while the occasional treats
00:01:43 and rewards can be uplifting,
00:01:46 remember overall regularly overindulgent
00:01:49 can actually sabotage all the efforts you have made
00:01:52 to look after yourself.
00:01:53 And so remember with self-compassion
00:01:55 also comes self-respect and also self-control.
00:01:59 Consider making time for activities
00:02:01 that are in line with what really interests you.
00:02:03 If you have a creative streak,
00:02:04 make time for your creative outlet.
00:02:07 If you have a need to be outdoors
00:02:09 and take part in physical activities such as sports,
00:02:11 make time for these too.
00:02:13 Consider investing some time
00:02:14 in mindfulness as a practice
00:02:16 to bring about overall calm and wellbeing.
00:02:20 Mindfulness is a way of thinking
00:02:22 and rooting your thinking in the current or in the present.
00:02:25 You can mindfully eat a meal.
00:02:27 You can mindfully brush your teeth.
00:02:29 You may even mindfully choose to go for a walk.
00:02:32 And what mindfulness encourages you to do
00:02:34 is focus on the here and now.
00:02:36 I would encourage you to consider some time with nature.
00:02:39 This may be as simple as walking through a park,
00:02:42 walking by the river.
00:02:43 We know that being with nature
00:02:45 and particularly being free of an urban environment
00:02:47 can really help people focus on their wellbeing.
00:02:51 We are currently in the throes of a global pandemic.
00:02:53 This is understandably a time
00:02:55 that incurring much anxiety and stress for many people.
00:02:58 And so what I would encourage you to do,
00:03:00 is think of this also as a time
00:03:02 where there are opportunities to pause, reflect,
00:03:05 and possibly even reset as well.
00:03:07 (soft music)
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In our 18-minute podcast, a Bupa panel offers helpful tips for working from home in a way that protects your mental health. We look at work/life balance, digital detox, how technology can help us, and improving our sleep.
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It feels good to be taking steps back to what feels a bit more normal. However, it can be a challenge to balance our new-found sense of freedom with anxiety about staying safe. One of our specialist advisors offers tips for looking after your mental health during coronavirus.
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In this video, some of Bupa’s GPs offer advice and tips on looking after the mental health of a child. These include finding the right way to communicate, explaining things clearly and honestly, and watching for signs of them struggling with their mental health.
00:02 [Music]
00:07 communicate regularly with your child so
00:10 that you can monitor their mental health
00:12 and discuss with them any support that
00:14 they might find helpful children who
00:17 find it difficult to talk may find it
00:19 easier to speak on the phone or to text
00:21 or to write a letter remember to look
00:24 away any medication particularly if you
00:27 have any concerns that your child is a
00:29 risk to themselves
00:34 try involving your child in planning a
00:37 daily routine this should give some
00:40 structures of the day and also allow
00:42 them to know what is expected of them
00:44 don't feel that you have to recreate the
00:47 school environment though there may be
00:49 times at home when you don't want to be
00:52 disturbed because you have work
00:53 commitments discussing this in advance
00:56 with your child so that they understand
00:58 when and why these situations may occur
01:02 may make it a bit easier all-round
01:05 regular exercise and time outdoors is a
01:07 great stress buster for adults and
01:10 children alike
01:11 [Music]
01:13 they may become withdrawn or you may
01:16 notice a change in their behavior
01:17 perhaps becoming more clingy or more
01:20 naughty than usual poor sleep and
01:23 bed-wetting can sometimes occur along
01:25 with physical symptoms such as headache
01:27 or tummy ache
01:29 [Music]
01:31 being open and honest with them about
01:34 why we have to stay indoors why
01:36 sometimes people might be wearing masks
01:38 and gloves will help remove some
01:40 misunderstandings which can cause more
01:42 anxiety time monitor what children are
01:46 reading on the news and social media and
01:49 also try and give your children a little
01:51 bit of a feeling of control them how
01:53 they would like to be supported when
01:55 they are feeling anxious during this
01:57 time one example is a self-soothe box
02:02 where the child will fill a container
02:04 for things that will comfort them when
02:06 their districts included include things
02:09 that are distracting like colouring books
02:11 jigsaws or a comforting toy for an older
02:16 child again keeping a diary is very good
02:19 it can they can write down when they're
02:21 feeling anxious what they were doing at
02:23 the time and then the family can use
02:25 this to identify patterns and triggers
02:27 to help manage situations when they
02:29 occur some children find sensations can
02:35 can help so for example holding an ice
02:38 cube when they're feeling anxious when
02:40 they've got anxious thoughts and wishes
02:42 feelings and it focuses a mind on the
02:44 coldness rather than on the thought
02:46 that's distressing them
02:48 [Music]
02:51 acknowledging that we're all in this
02:53 together and ensuring that we do take
02:55 the time to communicate with friends and
02:57 family reminding ourselves why we're
03:00 doing this also remembering some of the
03:02 positive things that have been happening
03:03 may be helpful finally looking towards 03:06 the future and making plans for what we
03:09 will do once this time is over to give
03:12 all of us a good sense of purpose
03:18 [Music]
03:28 you
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If you or someone you know is feeling lonely, Bupa Buddy is here for a chat. We understand that it can be tough to self-isolate or shield because of COVID-19. So why not make yourself a cup of tea and give us a call? You don’t even have to be a Bupa customer.
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Our Finder tool lets you browse the directory of Bupa-recognised consultants, psychologists, therapists, counsellors and other professionals.
You don’t need to be a Bupa health insurance customer to see them, just make your own appointment and pay independently.
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Samaritans
When life is difficult, Samaritans are there – day or night, 365 days a year. Whoever you are and whatever you’re facing, they won’t judge you or tell you what to do. They’re there to listen so you don’t have to face it alone.
Call free day or night on
116 123 (UK and ROI)
Mind
Mind is a charity dedicated to mental health. They exist to make sure no one has to face a mental health problem alone. They’ll listen to you and offer support and advice.
0300 123 3393
Lines open 9am to 6pm, Monday to Friday, except for bank holidays
Young Minds
YoungMinds is the UK’s leading charity for children’s and young people's mental health. You can text Crisis Messenger for free 24/7 and get support from trained volunteers who are supervised by experienced clinicians. Texts are free from most major mobile networks.
For urgent help, text YM to 85258
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This charity helps people understand, protect and sustain their mental health. The ‘Your mental health’ section has lots of useful content, including podcasts about mindfulness and overcoming anxiety.
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If mental health is included in your Bupa health insurance, we can refer you to a consultant or therapist, and you may not even have to see your GP first†. Or we can put you through to one of our mental health nurses.
0808 256 1766 ^
^Calls may be recorded and to maintain the quality of our service we may monitor some of our calls, always respecting the confidentiality of the call.
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If you’re looking for mental health support as part of a broader health insurance policy, we can look after you, your family, or your employees.
†Direct Access telephone services are available as long as the symptoms are covered under the policy. If your cover excludes conditions you had before your policy started, we’ll ask you to provide evidence from your GP that your symptoms are not pre-existing for a period of up to two years from policy start date (or up to five years in the case of mental health). We can then refer you to a consultant or therapist through the Direct Access service. Always call us first to check your eligibility.
Bupa health insurance is provided by Bupa Insurance Limited. Registered in England and Wales No. 3956433. Bupa Insurance Limited is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential Regulation Authority. Arranged and administered by Bupa Insurance Services Limited, which is authorised by the Financial Conduct Authority. Registered in England and Wales No. 3829851. Registered office: 1 Angel Court, London EC2R 7HZ.
