Support During COVID-19

Focus on what you can control It’s natural that in times of crisis to experience some anxiety and for your mind to wander to what can’t be controlled (e.g., what will happen to the country’s economy, how will the Government deal with the crisis and how will our loved ones  be affected). Unfortunately we can’t control the actions of others or the future but we can control our own behaviour. This includes what we DO right now to help us adjust to the situation, to improve our own mental health, our relationships with others and to be the person we want to be during this crisis. Below are more tips that might help you to achieve this.

Stay connected and engaged Find ways to stay socially connected to people and activities during physical isolation. Never has it been more important to plan to connect with others as the opportunity for incidental social interaction is reduced. You will need to be creative in how you plan to do this. It is so important to maintain well being. The way you modify connecting with family and friends may vary. For example, you might post a letter to your grandmother, sharing photos from your ultrasound. Other examples may include meeting your friends from mothers’ group in an online group chat, or in a video call. Many mother-baby activities, such as story time and rhythm time are now currently being offered via online platforms. See what is available to you through your library network and on YouTube.

Keep active Your physical wellbeing is connected to your emotional wellbeing. Find some time to build 30 minutes of movement into your daily routine. Consider going for a walk with your baby or your partner, or participate in a free movement class on YouTube, such as movement classes for Mum and baby, or pregnancy yoga. Keeping motivated to be physical active is easier if you include someone else, a partner or friend who can also log into the same You Tube class while on facetime with you.

Create some structure in your day Keeping a healthy daily routine supports emotional and mental wellbeing. The COVID-19 physical? distancing measures can create changes to regular routines as we are no longer able to participate in some of our usual day-to-day activities. Consider what activities are meaningful to you and your family and how you can modify these during COVID-19. Take some time to create structure in your daily routine – this will help you with planning and organisation, and also create predictability for you and your baby. If you are working at home or doing home schooling an extra challenge is how to find ways to structure the day for everyone.

Identify your resources and people to support your well-being Consider who is a member of your support team and what resources are available to you at this time – even at a distance. You can find additional perinatal mental health supports here

Focus on what matters Stay in touch with your values, the things that matter most to you. Your personal values may include family, love, caring, honesty and more. Tune into your core values and how they may guide your daily actions. For example, spending time bathing your baby aligns with values of love, caring and family or phoning a family member to check in with them aligns with your values of family connection and caring. While many of your regular activities may have changed or have been modified, look for opportunities to continue value-based action each day.

Take a moment Take a moment to notice how you are feeling. Notice your breath and mindfully take a moment to slow your breathing. This will help calm your body and your mind. There are various helpful techniques to support feeling calm – MindMum has Calm Tracks that assist with calm breathing and support mindful engagement in activities with your baby. You can also search for other resources to help you to work on mindfulness and feeling calm and relaxed.

Seek relevant information from trusted sources and limit media exposure Currently, there is a lot of information about COVID-19 in the news and on social media platforms. Keep informed by accessing reliable information from reputable organisations and consider finding one or two trusted resources that you can refer to. Continual reference to COVID-19 in the news and in our daily conversations can also be overwhelming and increase our feelings of worry and anxiety. One way to minimise associated anxiety is to set a time limit on how much COVID-19 related news you tune into during the day.

Reflect on the positives In amidst these challenging and stressful times, there are also many stories of strength and hope being shared around the world. Taking the time to focus on these stories can be heart-warming and uplifting, and allow us to remain positively connected to others in our community. One example of kindness in our community is the social movement of #thekindnesspandemic.

Maintain mental health through physical exercise

• While exercise outdoors is allowed, continue to get out and go for a walk, while maintaining social distancing rules. Why not call a friend who is also walking with their baby in another location?
• When your baby is sleeping, use YouTube to participate in a yoga class or home workout.

Maintain social contact

• Use apps such as Zoom or House party to catch up with friends and family in the evening or play board games.
• Exercise with friends over Zoom by doing workouts together.
• Identify friends and family who provide emotional support and continue to reach out when you need help.

“Time-out” for you and “Time-in” with your Baby Having time for yourself is important to maintain your own wellbeing but can feel more difficult when you are in isolation with your baby. It may be that your partner is also working from home and can be included in caring for your baby. Some small but powerful ways you can take some moments to yourself include:

• When your baby is asleep, use this time to do things for yourself e.g., take a shower, put on some clean clothes and sit down with a cup of tea.
• Walk with your baby and notice what is happening around you in your neighbourhood in your environment.

Some ways to have “time-out” while enjoying “time-in” with your baby:

• When your baby wants a cuddle, tune into your senses and allow yourself to enjoy the moment.
• Do some baby Pilates or baby yoga (see YouTube for Videos)
• Put on some music you enjoy and dance with your baby
• Notice the small things your baby does, maybe take a photo and share with partner, family and friends.
• Watch your baby as she plays and wonder about what they are thinking or what the world looks like from their point of view.
• When video-chatting to friends or family try to sometimes involve your baby in interactions.
• Enhance your enjoyment of parenting by learning about and noticing your baby’s cues and how they might like to be soothed (see MumSpace programs What Were We Thinking and Baby Steps).
• Disconnecting from the social media apps that you engage with for some time each day (e.g., Instagram and Facebook). Use this time to reflect on the things in your life that you are grateful for.
• Try to plan some variation in your day, play in different rooms with different toys, make funny faces, dress up with crazy hats or scarves etc. Enjoy yourself and your baby will be enchanted by you too.

Use creativity to celebrate the milestones

• Events you were looking forward to, such as your baby shower or child’s birthday party may have been cancelled due to COVID-19 restrictions. This is not what you had planned or expected. Consider creative ways you can celebrate these moments and milestones. To celebrate with your loved ones, you may choose to host an online baby shower on Zoom, or have your friends and family join you via Facetime to sing happy birthday to your 1-year-old.

Spend quality time with your partner or your house mate

• Make evenings on the weekend special by having a night in with a nice meal.

Mindful moments with your baby and your senses

• Tune into your five senses
• Savour the experience of eating, listening to music and being with your baby by really tuning into your senses when you engage in these activities.

Engage in activities that give you a sense of accomplishment

• Write a list of activities that give you a sense of achievement or purpose. These can be every day activities such as sorting through your emails and messages.
• Create a plan that builds in these activities into your daily routine

As a new or expectant parent, you and your partner may be experiencing additional stress or anxiety during COVID-19, made harder due to social distancing. If you are feeling worried or stressed at this time, support is available. The tips below are designed to help you consider how you and your partner are managing wellbeing and reduce the impact of COVID-19 related stressors on your physical and mental health.

You and your partner If you are both feeling stressed, you may both struggle to communicate your needs. Consider how you and your partner can support each other. It can be helpful to set aside some time to do something relaxing or enjoyable together. This may include recreating a special night in together such as ordering your favourite food from your local restaurant, or watching a movie when baby is asleep.

Be kind to yourself You are juggling a lot at the moment. Becoming a parent is one of life’s biggest transitions and it takes time to adjust to this role and the associated challenges and joys of parenthood. Additional changes may have also occurred for you and your family at this time. Many of us have transitioned to working remotely, or have lost employment. These unforeseen circumstances can understandably lead to additional stress and fatigue. While this is not what you had envisioned as a new or expectant parent, you are responding the best you can. It is helpful to be realistic about the expectations placed on yourself at this time. Speak kindly to yourself, as you would a good friend. Together, we are all learning how to best navigate the way forward.

Stay connected with others While we may be physically isolated from many friends and family during this time, using digital technology and other means to stay socially connected with friends and family is important for our wellbeing. Arrange a time to talk with friends via phone or video, or organise a group chat with other parents you know. Online parent groups are also available for both mums and dads and are a great way to connect with people who understand the challenges and joys of being a new parent.

Look after your physical health Taking care of your physical health has many benefits for your mental wellbeing. Look for opportunities to stay physically active and try to incorporate regular exercise where possible. Consider what activities would fit best with your modified routine, which may also include your partner or baby. Healthy eating habits, drinking plenty of water and trying to keep a good sleep routine, where possible, will also help support your general health.

Find the balance Trying to maintain a daily routine can be a helpful way to manage at home during COVID-19. Review your day-to-day activities and build in opportunities to do the things you enjoy with your partner and baby, alongside the daily “have tos”. Speak to your partner to plan an opportunity where you can both set aside some alone time to relax and unwind, even if it is for 20 minutes to garden, or go for a bike ride.

Talking to get help When we feel overwhelmed, stressed or anxious, we may be tempted to ignore or avoid our feelings. This may feel helpful in the short-term but in the long term these feelings can build up. Having someone to confide in can lighten the load and support your mental health. Think about your trusted supports and people that you can reach out to. This may be a parent, partner, or friend.

If you are noticing a prolonged period of feeling anxious or down or concerned about your mental health, professional supports are available. Many psychologists and GP’s are currently offering appointments via telehealth during COVID-19. Chat to your GP to book an appointment and develop a helpful support plan.

Seek relevant information from trusted sources and limit media exposure Currently, there is a lot of information about COVID-19 in the news and on social media platforms. Keep informed by accessing reliable information from reputable organisations and consider finding one or two trusted resources that you can refer to. Continual reference to COVID-19 in the news and in our daily conversations can also be overwhelming and increase our feelings of worry and anxiety. One way to minimise associated anxiety is to set a time limit on how much COVID-19 related news you tune into during the day.