The novel coronavirus set in motion a global pandemic that the world is still attempting to understand, treat, and grapple with.
Managing Coronavirus Disease 2019 Day to Day
Dealing with coronavirus disease 2019 effectively requires a multi-layered approach. No single strategy works for everyone — the most effective plans combine professional support with evidence-based self-management techniques and lifestyle changes.
Immediate Coping Strategies
When coronavirus disease 2019 feels overwhelming, these techniques can help in the moment:
- Grounding exercises: Use the 5-4-3-2-1 technique (name 5 things you see, 4 you hear, etc.)
- Controlled breathing: Slow, diaphragmatic breathing activates the parasympathetic nervous system
- Progressive muscle relaxation: Systematically tense and release muscle groups
- Mindful observation: Describe your experience neutrally, without judgment
- Reach out: Contact a trusted person — connection reduces acute distress
Building Long-Term Resilience
Evidence-Based Approaches
COVID-19 and the social distancing measures that followed have completely upended daily routines and family dynamics. Specific strategies can help you navigate the new normal, from soothing your children to keeping your pet safe. Children may feel confused, angry, or restless during the outbreak. Here’s how to navigate their feelings and yours when everyone is under one roof: Validate difficult feelings, process emotions through play, and embrace structure and routine. One strategy is to lean on your community. Assemble a group of parents who can each contribute one remote lesson, such as an E
Therapy and Professional Support
Therapy sessions are typically conducted face to face, but the COVID-19 outbreak is pushing therapists and clients to adapt. To keep therapy going strong, many are turning to video-chat apps or phone calls. Even remote conversations can produce effective treatment, but if this is the first time planning an online session, there are some details worth considering. There are steps you can take to prepare for your sessions . These include testing out the app or software you’ll be using, making sure you have enough privacy during your session, and limiting distractions by closing other apps or web
Lifestyle Foundations
Research consistently shows these lifestyle factors significantly impact coronavirus disease 2019:
- Sleep: 7–9 hours of quality sleep is foundational; coronavirus disease 2019 and sleep are bidirectionally linked
- Exercise: 30 minutes of aerobic exercise 3–5 times weekly has proven effects comparable to medication for many conditions
- Nutrition: Anti-inflammatory eating, reduced alcohol and caffeine, adequate protein
- Social connection: Meaningful relationships are among the strongest buffers against coronavirus disease 2019
- Stress management: Regular practices like meditation, nature time, and creative outlets
When to Seek Professional Help
Self-management alone is insufficient when coronavirus disease 2019:
- Is severe or rapidly worsening
- Involves safety concerns
- Has persisted more than a few weeks without improvement
- Is significantly impairing daily functioning
A mental health professional can diagnose, provide evidence-based treatment, and monitor progress.
Building Your Support System
Recovery from coronavirus disease 2019 rarely happens in isolation. Building a support system includes:
- A therapist or counselor as primary professional support
- A GP or psychiatrist for medication assessment if needed
- Trusted friends or family members
- Peer support groups (in-person or online)
- A crisis plan with emergency contacts