If you're worried about your mental health during the coronavirus pandemic

Although restrictions have come to an end in the United Kingdom, it is clear that coronavirus will continue to have an impact on our lives. Many of us have faced difficult personal, financial or physical challenges during the pandemic, and it's natural that this can have an impact on our mental health.

You could be feeling uncertain about what you should or shouldn’t be doing, or worried about what's going on in the world. It might seem like a lot is happening outside of our control, and this can feel overwhelming.  It’s natural that these changes can affect our mental health and wellbeing.

This winter, it’s important to be kind to yourself and take things at your own pace. If you’re finding things tough, try to talk about how you are feeling with others. You’re not alone. At Samaritans, we’re committed to helping you if you’re struggling to cope, however we can. 

Samaritans is a critical service, needed now more than ever. Our volunteers are always here to listen and won’t judge or tell you what to do. While it may take us longer to answer the phone or respond to emails, we're still here 24 hours a day, 365 days a year. 

In case it’s helpful, we have gathered some tips and resources to help you look after your wellbeing.

Go at your own pace

• Take time to plan Planning your day can help you feel grounded if you're feeling uncertain about the future. Try to prioritise eating well, getting plenty of sleep and exercising – wrapping up warm for a short walk outside at lunchtime can be a great place to start. If you’re feeling uncertain about meeting with other people in person, whether for work or socially, try to talk about how you are feeling and what you are comfortable with beforehand.
• Try a relaxation exercise. Sometimes something simple like controlled breathing can help us feel calmer. Muscle relaxation exercises can also help reduce feelings of stress or anxiety. If you can, find a quiet space and try out the exercises we’ve linked to. They’re easy to memorise and can be used while you are out. 

Find your balance

• Pay attention to how you are feeling. Our self-help web app can help you track your mood and includes practical tips and techniques to help you look after your emotional health.
• Make time for yourself. It could be something creative, playing sports or taking a copy of the paper to a park for half an hour in the sun. Even stepping away and taking a five-minute break over a cup of tea can help you relax and recharge.
• Take a break from the news and social media. If you find it hard to stay offline, prioritising other activities can help you switch it off. Try turning off your notifications or leaving your phone in another room for a few hours. If your job involves lots of screen time, taking a break away from your devices after work might help you relax.
• Spend time outdoors. Whatever way you can, taking some time to enjoy the outdoors can have a positive effect on your mood. This is even more important during the colder months. Our nature and mental health page has lots of tips for different ways to enjoy nature both inside and outside.

Reach out

• Talk about how you’re feeling. Talking can help put things into perspective and help us feel less isolated. It can be hard to reach out but talking to a trusted friend, colleague or family member is something we’d encourage you to try, however you can.
• You are never alone. If you don’t feel like there’s anyone you can talk to, Samaritans volunteers are here for you. Call free, day or night, on 116 123 or email [email protected] For more information see our contact a Samaritan page.