During a crisis like the Coronavirus pandemic, it's completely normal to experience feelings of sadness, stress, confusion, anger, or fear. These emotions are a natural response to uncertainty.
A range of practical strategies can help minimize discomfort and build resilience. These include:
If persistent or intense psychological symptoms interfere with daily activities—whether at home or work—seek help from a healthcare professional, ideally a mental health specialist.
Above all, prioritize following official health guidelines from authorities like the French government.
Social support is a powerful buffer against crisis and uncertainty. Nurturing it is essential for emotional balance.
→ Share your feelings openly with trusted people.
→ Balance conversations by discussing positive aspects of life, not just challenges.
→ Offer help, listen, advise, and show solidarity (while adhering to safety rules)—this boosts your own well-being and sense of agency.
→ If isolated, access professional support through company resources, helplines, or services like SOS Amitié.
Accurate crisis information is vital for protection and connection, but distinguishing reliable news from sensationalism is key. Overexposure to alarming content fuels anxiety.
→ Rely on official sources, such as: https://www.gouvernement.fr/info-coronavirus
→ Limit intake: 1-2 daily news bulletins suffice. Avoid 24/7 news cycles, which heighten anxiety.
→ Use social media for staying connected or entertainment, not primary information—verify rumors against official channels.
Lockdowns and epidemics amplify stress, but targeted habits can regulate it effectively.
→ Structure your days to reduce uncertainty around news or external events.
→ Engage in moderate physical activity per guidelines: walking, jogging, or home exercises. Sustained gentle effort helps balance tension, mood, and stress hormones.
→ Maintain balanced nutrition at regular times; avoid snacking, as diet influences anxiety.
→ Cap screen time—excessive TV, computers, or phones harm physical and mental health.
→ Focus on rewarding activities: organizing, crafts, hobbies (music, art), or family games to curb rumination.
→ Incorporate evidence-based techniques like relaxation, meditation, yoga, or breathing exercises. Research confirms their benefits; free resources abound online.
→ Discuss COVID-19 openly and age-appropriately.
→ Answer questions factually and reassuringly.
→ Affirm their safety and validate their feelings.
→ Model your own coping strategies.
→ Limit family media exposure.
→ Establish routines for homeschooling and hobbies.
→ Stay connected virtually with friends and family.
→ Set fixed work hours, as in the office.
→ Prioritize tasks in advance.
→ Dedicate a separate workspace, however small.
→ Schedule breaks (at least 15 minutes) away from your desk—stretch or nap briefly.
→ Avoid email overload; promote concise communication.
→ Communicate work hours to household members and plan family interactions.
Crises offer chances to realign with core values. Reflect on these questions:
→ What values can you cultivate now?
→ What attitudes matter most in the coming days?
→ What strengths do you bring to this?
→ What have you gained so far?
→ What changes post-crisis?
→ What projects await afterward?
View this as a temporary phase where your actions contribute to collective solutions—you're not alone.
Source: Vincent Caux, Clinical Psychologist at IAPR
