Remember, it’s ok to not be ok. Feelings of helplessness, hopelessness, and worry can be tough to contain, especially if your usual coping skills are being affected by this virus. And taking care of your mental health is just as important now even when the focus is on specific physical symptoms of COVID-19.
Here are a few different strategies and tools that can help you alleviate some of the stress and anxiety that you are feeling:
Stay informed:
Insufficient and/or contradictory information may aggravate the reactions:
• Use reliable sources of information such as the Government of Québec COVID-19 Information Website.
• Be wary of sensationalist news reports from little known or dubious sources. Take the time to confirm such information with officially recognized sources.
• While it is important to stay adequately informed, limit the time taken to seek information about COVID-19 and its consequences. Information overload can aggravate your reaction to stress, anxiety and depression.
Take care of yourself:
• Be attentive to your feelings, emotions and reactions and allow yourself to voice them to someone you trust. Write them down or express them through physical or other types of activity.
• Make use of physical activity to let the stress out and eliminate tension.
• Practice healthy living habits like proper nutrition and sufficient sleep.
• Limit your access to stressors.
• Allow yourself life’s little pleasures such as listening to music, taking a warm bath, reading, etc.
• Remain in contact with people that do you good.
• Remind yourself of winning strategies you used in the past to get through difficult times.
• Count on your own strengths.
• Set limits for yourself, such as refusing a task that you do not want to do and that is non-essential.
• Learn to delegate and let others help you (this might be asking your children to do the dishes).
Find more information and strategies on the Government of Québec’s Stress, Anxiety and Depression Associated With the Coronavirus COVID-19 Disease
Government Help-Lines And Information Resources:
- Gouvernement du Québec COVID‑19 NEW Info-Santé line for Outaouais residents: 819 644‑4545
- Government of Canada COVID‑19 information line: 1 833‑784‑4397
- You can email the CISSS de l’Outaouais at for answers to questions on the health of workers and the overall Outaouais population.
Self-Help Guides & Help Lines for Adults & Children-Youth:
- How Older Adults can Protect their Mental Health During COVID-19
- Guide for Bereaved People: During a Pandemic
- Online Resources Specific for Caregivers
- Don’t forget about mental health! – Stay in contact virtually
- Don’t forget about mental health! – Organize your telework
- Don’t forget about mental health! – Stay informed
- Wellness Together Canada Portal – Offering free e-mental health and substance use support resources, tools, apps and virtual counselling services.
- Stress, Anxiety and Depression Associated with the Coronavirus COVID-19 Disease
- I am in Bereavment for One or More People who Lost their Lives in the Pandemic
- Psychological First-Aid Guide: Pocket Guide (PDF, Canadian Red Cross)
- Mental Health First Aid COVID-19: Self-Care & Resilience Guide (PDF, Mental Health Commission of Canada)
- The Tolerance for Uncertainty: COVID-19 Workbook includes a daily self-care planner, daily coping pitfalls, a Feeling Wheel to foster emotional well-being, daily check-in exercises and more.
- This Everyday Optimism Guide includes a bad-mood buster, relationship workseets, a I Love Me List and more.
Self-Help Guides & Help Lines for Adults & Children-Youth:
- Kids Help Line – direct support during Covid-19 pandemic – A lot of kids are dealing with anxiety and isolation: this can be a great support for them and their parents.
- Child and Adolescent Anxiety Clinic – online resources (Scroll down to the resources section)
- How to strike a balance when talking to children about the coronavirus pandemic (Globe & Mail)
- How Children and Teens Experience Bereavement (Please make sure to also check-out our specific list of services for youth in the Outaouais and Talking About Suicide Saves Lives – Resources for Youth)
- Child Mind Institute: for younger children
- Psychology Today: for children of all ages including teens
- My Child is Worried About the Pandemic: What Should I Do (Govt. Québec Infographic)
- Books about COVID-19 to share with your child: My Hero is You, Storybook for Children on COVID-19 and Activity: Autism and Coronavirus – Helping Students understand
Useful Resources for Parents on How To Talk to Kids About COVID-19:
- How to strike a balance when talking to children about the coronavirus pandemic (Globe & Mail)
- Child Mind Institute: for younger children
- Psychology Today: for children of all ages including teens
- My Child is Worried About the Pandemic: What Should I Do (Govt. Québec Infographic)