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The COVID-19 pandemic has significantly disrupted our lives. We must quickly adapt in a striking manner to an abstract phenomenon from the standpoint of its duration, medium – and long-term impacts, and so on. Below are advices to bolster our ability to adapt and our well-being.

This exceptional event requires individuals to adapt at a time when access is more limited to the usual strategies.

DURING THE COVID-19 PANDEMIC

DISTRESS

POSSIBLE REPERCUSSIONS

Repercussions can arise in different spheres of our lives.

The personal sphere: isolation, confinement, loss of freedom, anxiety for ourselves and our families, the need to care for loved ones, changing routines, the absence of direct contacts with families and friends, reduced access to support services such as caregivers, support groups, and so on.

The occupational and economic sphere:  job loss, reduced income, uncertainty surrounding the survival of businesses, changes in working con­ditions, teleworking in less­than­ideal conditions (childcare, work spaces that are hardly ergono­mic, changes in relationships, lack of access to the work place that would enable some people to leave a difficult or conflictual living environment).

Some people were accustomed to going to the gym, others to attending classes, seeing friends, jogging in groups, engaging in outings to restaurants or elsewhere, and so on.

Such circumstances can have physical and psy­chological impacts, such as heightened stress, distress, or suicidal thoughts.

It is worth noting that stress is a normal reaction that can be useful. For example, it encourages us to follow instructions and to protect ourselves to avoid endangering ourselves or exposing other people. However, some individuals may be more worried, especially because of pre­pandemic experiences such as bereavement, difficult relationships, job loss, mental health problems, and so on. Depending on how each individual experiences the situation, the pandemic’s real or perceived impacts on individual lives can lead to distress or a diminished ability to adapt to the current situation.

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ThoughtsEmotions

PhysicsBehavioural change

• Fear• Withdrawal

into oneself• A feeling of

powerlessness• Anger• Sadness

• Irritability• Isolation• Tensions in

relationships• Difficulty in

performing tasks

• Difficulty in concentrating

• Difficulty in making decisions

• Anxiety about the future

• Suicidal thoughts

• Fatigue• Headaches• Irritability• Sleep disorders• Eating less

or more than usual

It is possible to take practical steps to get through this ordeal.

RECOGNIZE SIGNS OF DISTRESS

Whether individuals experience greater stress or worry or are distressed, the situation can engender symptoms or reactions for such individuals or other people. All these reactions are normal.

STRATEGIES TO COPE WITH THE SITUATION

At the cognitive level (thoughts):

• Remember our beliefs, values, talents, or people who have helped us in the past to get through difficult times, meet a challenge, fulfill our dreams, and so on.

• Be indulgent with ourselves and others with respect to reactions to the ordeal. There are no good or bad ways to react.

• Show understanding in relation to the notion of performance. For example, we do not normally have to work and simultaneously care for chil­dren, go shopping for loves ones, or worry about their safety.

• Even if we do not know how long the pandemic will last, remember that it is temporary.

At the emotional level:

• Isolate ourselves physically rather than socially. During the ordeal, it is essential to keep in touch with our loved ones. This may even be a good time to re­establish ties with the family circle.

• Communicate with colleagues or employees. Ask for their news. Propose tips to cope with confinement, facilitate teleworking, or promote safe work practices.

• Seeing how we can help and thinking about other people boosts morale and is good for the immune system.

At the behavioural level:

• Exercise at home by participating in online courses, dancing, and so on.

• Start to plan a new project and use the time to be creative.

• Engage in self­discovery and self­awareness during the ordeal. Learn new communications strategies, discover a game, use technology, and so on.

• Rest more frequently, drink water, limit alcohol or drug consumption, cook healthy meals, and so on.

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WHEN SHOULD YOU WORRY ABOUT YOURSELF OR SOMEONE ELSE?

• When symptoms intensify and affect daily life.

• When individuals are unable to take care of themselves or those in the home.

• If distress becomes a panic attack.

• When the future inspires a significant sense of discouragement and individuals feel incapable of weathering the situation.

• When irritability takes the form of violent, aggressive behaviours toward other people.

• When distress creates or increases thoughts of death and suicide.

HowToTalkAboutSuicide.com

HELP IS AVAILABLE AND SEEKING IT IS THE BEST THING TO DO

Several resources are available. Talking to someone about distress has numerous benefits: it enables us to stand back from the situation, share our anxiety with someone who is not affected in the same way, reconnect with our strengths, and find helping strategies. If you are experiencing distress, are deeply discouraged or are worried about a loved one, contact one of the following services:

• Quebec Suicide Prevention Hotline: 1 866 APPELLE (277­3553)

• Quebec’s digital suicide prevention service: suicide.ca

• Suicide prevention centres: aqps.info/besoin­aide­urgente/

• Crisis centres: centredecrise.ca

• Info­Social : 811

• Association québécoise de prévention du suicide : aqps.info howtotalkaboutsuicide.com

• Kids Help Phone: kidshelpphone.ca

• Tel­jeunes : teljeunes.com

• Association des centres d’écoute du Québec : acetdq.org

Document produced in 2020 by Françoise Roy, suicide prevention and skills development consultant, in collaboration with

YOU ARE IMPORTANT FOR US.