Managing Stress During the Pandemic

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Avoid Information Overload

  • Limit your intake of information & choose sources that are credible (Public Health Agency of Canada, Government of Newfoundland and Labrador).
  • Limit your conversations about the pandemic in your household.
  • Limit conversations with children to the facts & how your family will seek support if needed.
  • If you find the topic upsetting, set personal boundaries in conversations.

Make Relaxation a Priority

  • Do activities you enjoy & spend time with family (e.g., music, books, movies).
  • Try relaxation techniques (e.g., deep breathing, mindfulness).

Eat a Variety of Healthy Foods Each Day

  • Use Canada’s Food Guide when planning meals & snacks.
  • Make water your drink of choice.
  • Choose foods with less sodium; reduce sugars & saturated fat.

Stay in Touch with Family/Friends

  • Use technology to stay socially connected even when you cannot be physically connected.

Exercise Regularly

  • Take part in physical activity daily.
  • Choose activities you enjoy.
  • If indoors for long periods of time, try playing indoor physical games like dance parties, musical chairs & interactive video games.
  • Interrupt long periods of sitting or reclining with activity (e.g., stretch, climb stairs, chores)

Get Enough Sleep

  • Establish a bedtime routine & stick to it, even if the normal daily events have changed.
  • Stay away from caffeinated drinks & large meals in the evenings.
  • Engage in relaxing activities 1 hr before bedtime.
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Keep a Sense of Humour

  • Watch funny movies, tell jokes, play games

Supporting Others

  • Ask if it’s okay to talk about the pandemic.
  • Check in with people daily.
  • Help neighbours or family members with special needs.
  • Offer to listen if you notice someone is having a difficult time.
  • Encourage friends in isolation to connect with supports (e.g., family, neighbours, coworkers, clergy)

Helping children cope with feelings & behaviours:

  • Acknowledge children’s fears.
  • Provide reassurance. Tell them lots of people are working hard to keep them safe.
  • Maintain daily routines – children & teens thrive on structure (e.g., bedtime, meals).
  • Be calm & model confidence. Children learn to cope by watching how their parents or caregivers cope in times of stress.
  • Provide information your child can understand & limit exposure to news stories & images.
  • Reinforce things children can do to protect themselves (e.g., wash hands, cough into sleeve).
  • Help your child stay socially connected.

If you have concerns about your mental health, please refer to the following resources:

CHANNAL Warm Line

1-888-753-2560

9 am – 12 midnight

Mental Health & Addictions Systems Navigator

1-877-999-7589

9 am – 5 pm weekdays

Health Line     

811 

24 hours – 7 days/week

Check out the new E-Mental Health options from the comfort of your home.

If you or someone you know requires emergency or crisis support, please call 911 or

Provincial Mental Health Crisis Line      

1-888-737-4668         

 24 hours – 7 days/week

Crisis Text Line      

Text ‘Talk’ to 686868

24 hours – 7 days/week 

Kids Help Phone    

1-800-668-6868

For more information on Coronavirus (COVID-19), visit  

https://www.gov.nl.ca/covid-19/