This resource collates helpful information from various recommended sources on ways in which you can take care of your mental health and psychological well being during this difficult period.

For wider advice on how to protect yourself and others, and actions to take if you think you may have contracted the virus or come in contact with someone who has, please see the guidance on this page.

This resource hub will be frequently updated in line with changing situations.

Coronavirus disease 2019 (COVID-19) is an illness that affects your lungs and airways and can spread from person to person. The virus that causes COVID-19 is a novel coronavirus that was first identified in Wuhan, China. The main symptoms of coronavirus (COVID-19) are a high temperature and a new, continuous cough.

The current outbreak is having an impact on everyone’s daily lives and livelihood and the Nigerian government with the Nigerian Centre for Disease Control (NCDC) taking the lead, is taking the necessary steps to manage the outbreak, reduce transmission and treat those who need medical attention.

It might prove challenging, but by following the available guidance in your state of residence on physical distancing, or staying at home, you are helping to protect not just yourself, but your family, and the community of healthcare workers working at the frontlines to help us survive this crisis.

During this time, you may be bored, frustrated or lonely. You may also feel low, worried, anxious, or be concerned about your health or that of those of your loved ones and friends. Everyone reacts differently to events and changes in the way that we think, feel and behave vary between different people and over time. It’s important that you take care of your mind as well as your body and to get further support if you need it.

The World Health Organization (WHO) has helpfully put together a resource on mental health considerations which provides tailored guidance for specific groups, including the general population; healthcare workers; health facility leaders; caregivers for children; older adults and individuals with underlying health conditions; as well as individuals under quarantine. They also have a resource on coping with Covid-19 induced stress which you can find here.

Studies have shown that the loneliness and depression that may result from social isolation impacts not only mental health but physical health as well.

Jena Lee, MD, a board-certified child and adult psychiatrist and clinical instructor at the David Geffen School of Medicine at UCLA, discussed how stay-at-home and shelter-in-place orders may affect emotional and physical wellbeing, and how to counteract those effects.

What are some of the immediate effects of social distancing and isolation on emotional wellbeing, especially for people who live alone?

Isolation may cause loneliness, fear or anxiety. But, if you look a little deeper, these seemingly immediate effects stem from our thoughts around isolation and are not particular to the act of isolation or social distancing, per se. These thoughts can be so fast and implicit that we may not even realize we are having them. As a result, we often misunderstand the emotional effect of our thoughts and equate them to be the direct effect of external circumstances, such as a stay-at-home order. Ultimately, we end up feeling more helpless.

Some common thoughts for those who already are alone might be, “Now I’m going to be even more alone,” or “I’ll be alone forever.” My suggestion would be to try to make changes in your thoughts, such as “I am helping to fight this virus by being temporarily isolated” or “There are many ways I can stay socially connected despite being physically distanced.” When you’re better able to recognize what you are thinking, you can better control your emotional wellbeing.

What are some of the things people can do to keep their minds and bodies active while practicing social distancing?

We must be creative while we’re practicing social distancing to stay active in a healthy way. Physically, try new home exercises, including yoga or strength training, and try to minimize use of substances like alcohol. It takes just as much effort to immerse ourselves with messages of hope, compassion, and calm, as it does to minimize our attention on thoughts of fear and anxiety. Often fear, depression and anxiety are associated with a mind that is focused on the past or future and not on the present. Practice bringing your attention back into the present, back into gratitude, using exercises such as meditation, prayer or even conversations focused on these topics. It takes practice, but, like physical exercise, it becomes increasingly beneficial and easier with regular practice.

Are some people more susceptible to feeling anxious, lonely and depressed during times of required distancing?

Yes. People who might be more vulnerable to anxiety and depression include those who have a pre-existing mental disorder, those who struggle with loneliness or low self-esteem, those who may not already be socially connected to friends or family and those who live alone and depend on others for assistance. The more challenging limitations someone has, including physical illness and financial difficulty, the greater the risk for stress and subsequent symptoms of anxiety and depression. The older population is also more vulnerable to risks associated with social isolation.

What can people who are both out of work and feeling socially isolated do to improve their emotional well-being?

Make a schedule and allot time to try out new healthy behaviors, even if you haven’t tried them before. For example, schedule video conferencing time with relatives and old friends, take an online course or update your resume. Include time for productive activities like cooking, exercise, meditation and journaling, but also for relaxing time to watch a movie, take a bath or play games. Also, consider a goal for sleep and wake time. Being able to stick to a schedule itself can feel very productive and really help balance out your activities so you don’t get stuck watching television all day.

What advice would you give to parents on how to keep children entertained and maintain a regular routine while schools are closed?

Keeping to a routine schedule for children is especially important because structure often translates into more emotional regulation in children. Despite school being closed, block out time for education and try to get access to online lessons that you can go through with your child. Reading, physical activity and art can be included in the educational part of the day. Then, the evening can be more relaxed. This structure will also help children eventually adjust back to school. Stay engaged in the activities of your child, ask them how they are feeling and thinking and do activities together as a family. For example, instead of telling children to read for 30 minutes, read in parallel and then ask them about what they read. Regular wake and sleep times are very important to the physical, emotional and cognitive development of children.

Are there long-term consequences of social distancing and isolation on emotional wellbeing?

There is a lot of evidence that does link chronic isolation and loneliness not only to emotional problems like depression but also to physical problems such as cardiovascular health and even mortality. Research also shows that increased symptoms of depression, anxiety, trauma, confusion and anger can result from quarantine. The good news is that we know about these negative consequences, and by trying to adjust them, we can try to prevent some of these effects. These factors include: inadequate information or supplies, longer duration of quarantine, extent of boredom, financial loss, fear of infection and stigma. So, by actively engaging each other in activities and encouragement, for example, we can mitigate boredom and stigma, which can have a significant impact on our emotional wellbeing in this time.

When should people seek help if they are feeling depressed, anxious or increased stress?

You should always consider checking in with your doctor when you are struggling, but some of the signals to look for that would warrant help sooner include: depressed or anxious feelings that dominate most of the day; having difficulty enjoying or wanting to do activities you typically like; withdrawing socially from others, even from phone contact; changes in sleep and/or appetite; difficulty getting out of bed or taking care of yourself; and thoughts of suicide.

Here’s a helpful video from our partners Psychhub that talks about the relationship between mental and physical health. 

During this time of crisis, many people across all communities are feeling the stress of the health threat: concerns about becoming ill, uncertainty about the future, possible financial strain, and dramatic changes in daily routines. Individuals respond to stress (click here for more about stress responses) in different ways and some, especially those with mental health conditions, are prone to negative impact on their mood, anxiety, sleep and overall well-being. This is a critically important time for everyone to take extra care to protect their mental health especially due to current changes in lifestyle that cause many people to feel stressed and anxious. 

Here are some helpful tips to be as proactive as possible about your mental health.

Structure Your Day:  In order to make sure you make a productive use of each day during this covid-19 pandemic, we would strongly advise that you give structure to your daily plans.

• We recognize the fact that your daily plans have been affected by the  pandemic. Hence, identify your preferred way of scheduling days—highly structured, flexibly structured, or unstructured. Re-create that in your current reality.
• Keep your schedule consistent when it comes to class, work, meals, and bedtime. Use familiar apps and programs for scheduling and reminders. Change your clothes throughout the day.
• Re-examine your expectations while focusing on what you can realistically accomplish.
• Create boundaries for spaces to work and rest to help you shift mind states. For example, if you work in bed, re-arrange your pillows differently from your sleep set-up. If you live with others, set ground rules and discuss how to share space during periods of self-isolation or quarantine. 
• Make time to do things that lighten your mood: take breaks, read, watch movies, make music, dance, play games, and revisit past hobbies or start a new one.

Take care of your Physical health: We have established the relationship between physical and mental health especially in times of distress as the one we are facing now. Taking care of our physical health can also support our mental health.

• Try to stay active. When your mood is low, your energy is low. The temptation to do nothing is strong. Try to resist it.
• Exercise. This is going to be more important, and for many, more difficult, than ever. It is so easy to think ‘ah well I can’t go out, so I’ll sit and watch telly all day, and raid the fridge and the cupboard every half hour.’ There is so much capacity for exercise in the home. Walking/running up and down stairs. Press ups, squats, star jumps and running on the spot don’t require lots of space. Watch out for the explosion in online exercise classes and think about signing up for one of our fitness sessions on Instagram live.
• Watch your diet. Shopping trips are going to be rare. Make the most of them, and try to eat as healthily as possible. For many people, boredom = eat. Dislocation = eat. Loneliness = eat. It’s important to be aware of it, maybe keep a food diary, in which you record what you eat, and share it with someone doing the same thing, swap ideas. And if you can’t cook or are looking to try out new recipes, then look out for cooking lessons on our Instagram page as well.
• Watch the booze. Try to drink less than you were, not more, at home. Here’s a helpful video to deal with alcohol misuse during stressful periods.
• Take time out to meditate. There are a lot of apps for meditation and breathing. A simple breathing exercise encourages inhaling for four seconds, holding your breath for ten seconds, and exhaling for about the same 10 seconds. This breathing exercise will help clear your lungs while taking in new oxygen. You can also join our meditation sessions on Instagram live.
• Drink water. Drinking water regularly and limiting alcohol intake. Make use of apps that remind you to take water regularly. This period might be boring for you and you may also increase your alcohol consumption but drink responsibly as alcohol can worsen your mental health over time. 
• Follow doctors’ orders to take prescribed medication on time and try not to self medicate. Check in with your pharmacy to see if they have delivery services (like the one we included in this resource) if needed. 
• Sleep. So, so important. An early night is a good night, and there are lots of opportunities for early nights in the coming weeks and months. Use them! For more on how to sleep better, check out this video.

Find pleasure in the mundane things and focus on the things you can control:

• Read more of books than newspapers. It is important not to over-consume media at a time like this. Books that have nothing to do with the current crisis, fiction or nonfiction, can be very useful releases.
• Cut down on social media. Again, there is so much happening, things are moving so fast, and it is natural to want to try to stay on top of events. But endlessly scrolling through social media feeds is not the best way to do it. 
• Listen to music regularly. So much better for you than the radio or the telly!
• Even better – make music! Whether you think you have the talent or not. Try music-making apps like Voloco, which will leave you believing you could have made it as an artiste.
• ‘Think in ink.’ Writing can be a good release, whether you plan to publish what you write or not. Why are lists so helpful/common? Because we think in ink. Why do so many people write diaries and journals? Because there is a therapeutic benefit to committing thoughts to paper. Make a fun habit of writing whatever comes to your mind.

Stay Connected, Channel Kindness: 

• Look after the people closest to you. But remember to be as nice and as kind as you can possibly be to everyone else around you, even and especially on online platforms you use.
• Keep in touch with the people you would normally be in touch with.
• Get in touch with someone you’ve lost contact with.
• Do something good for someone else every day. Think about how you can help charities and food banks, many of which are going to be devastated, but which are going to be needed now more than ever.

Keep things in perspective, focus on the present:

• If you are finding it hard to do difficult things, try a few easier ones first. It might be helpful to keep a list of everything you get done every day, from brushing your teeth to taking a bath, breakfast, etc. When the day is done and you find yourself feeling inadequate from thinking you haven’t done much, take some time to go through your list.
• Stay curious. This is a time to expand knowledge and try new things, especially things you enjoy. The internet is a vast resource; put it to good use. 
• Enjoy nature, in or out. While you are looking to stay home, taking a walk within your compound, listening to the birds sing in the morning, and even watching nature documentaries, can be of great benefit at this time.
• Remember that all crises end eventually. All good things come to an end, and so do all bad things. Clearly, by the time this one is over, there will have been a lot of death, a lot of grief, a lot of suffering. But it will end, and most of the world will still be here. That is not a bad thought to cling to. So …
• See an opportunity in every setback. The whole world is going to have to take that approach when this is all over, but we can all do it in our own lives now. 

We have curated a host of activities to help you keep fit mentally and physically as well as stay socially connected even as you practice physical distancing. Check out the page here to sign up.

For more tips on managing social isolation, check out this video

These helpful tips were curated from these amazing resources found here and here.

During this self-Isolation period, If you suspect someone is struggling with anxiety, you can follow the ALGEE action steps (formulated by MHFA) below:

1. ASSESS for risk of suicide or harm:
   To start, you’ll want to identify if they’re in a crisis. If they’re experiencing an extreme level of anxiety, a panic attack, nonsuicidal self-injury or suicidal thoughts, address that particular crisis first.
2. LISTEN non judgmentally:
   If the person isn’t in a crisis, ask how they’re feeling and how long they’ve been feeling that way. If they wonder why you’re inquiring, explain that you’re concerned and tell them what signs you’ve noticed, but be sure to be nonjudgmental. Be patient and engaged while they speak. Ask clarifying questions and use minimal prompts – like “I see” – to keep them talking. Pay attention and show that you care.
3. GIVE reassurance and information:
   Your support can have a huge impact on the person. Sometimes it will be difficult – the person might want to give up trying to find help or might get frustrated during the process – but if you’re kind, genuine and persistent, you can help sway them. However, always make sure they’re involved in the decision-making, because treating the person with respect and giving them autonomy is equally important.
   Maintain positive language – don’t blame them for their illness or symptoms. Remind them that recovery is possible and that you’ll be there for them along the way.
4. ENCOURAGE appropriate professional help:
   If it appears professional assistance might be needed, offer to help the person understand their options for professional help. Primary care physicians, mental health professionals, psychiatrists and certified peer specialists are all possibilities for getting support with anxiety disorders. Encourage the person to explore these options, offer to help them research to choose the best option and keep them motivated throughout the process.
5. ENCOURAGE self-help and other support strategies:
   Ask them where they can find additional support, whether it’s from loved ones or trusted communities.

Also note that you absolutely don’t have to be the one to help, especially if you don’t feel capable or up to it. Please do your best to refer them to us and we can connect them, at no cost, to one of our professionals via here

Here’s how you can find out if you are possibly dealing with anxiety, stress or depression; click here to get a mental health assessment. Depending on your result, please click here to sign up to speak to one of our counsellors.

This ongoing pandemic has created a disruption in our daily lives and this has led to the shutdown and closure of schools, work and a lot of public spaces. As a parent, the ultimate task is protecting yourself and your kids from the emotional consequences of the crisis.
Remember, children don’t just listen to you, they see your body language. 

The following guidelines (culled from Columbia Psych) will help you with dealing with your kids while quarantining/isolating at home:

• Listen to them: The coronavirus pandemic has left everyone confused and anxious about what is going on and what to do, as adults we all have questions, so do the children. Thus, It is important for adults to listen to their kids’ feelings about how they feel about what is happening around them, reassure them and remind them that we are all in this together. It is also important not to minimize their disappointment but to hear and validate it. Also, instruct them about the importance of universal precautions (washing hands) and explain that we are taking these measures so that we can help others who are more vulnerable stay healthy.
• Access to Social contact: This is not a time to deprive children of their access to social contacts like friends or even social media. Inasmuch as restricted access is required, Parents need to create “virtual opportunities” for socialization for them whenever possible. Online chats or video calls with friends are great ways to let them keep in touch with reality, but so too are phone calls.
• Keep encouraging them: For kids who have existing mental health issues, the current uncertainty may make things worse. Encourage your child to continue to take care of their health (regular sleep, eating, and exercise), make sure they are taking their medications as prescribed, and be in touch with their mental health provider if needed, especially if you think their mental health symptoms may be worsening.
• Keep the environment safe and secure: Knowing full well that the kids are on an indefinite stay at home, it’s important to make sure your environment is safe. Make sure medications, lighters, firearms and other dangerous items that may be accessible are stored securely.

For other resources on how to care for children as regards Coronavirus, check out:

Tips for parents on coping with COVID-19, Healthy Parenting, Talking with children about Coronavirus Disease, Helping children cope with stress.

Also, these videos from our partners at Psych Hub on how to help your child deal with traumatic events could be helpful. You can access the videos here and here.

The current coronavirus pandemic has witnessed the dedication and the diligence of committed health care workers spearheading the fight against the outbreak. Whether due to increased job demands, coping with unusual circumstances and/or fears of contagion to self and others, this outbreak could have a profound impact on the mental health of health care workers and affect their ability to remain effective in rapidly evolving situations, while increasing the risk of distress, anxiety and burnout. Several resources have been developed specifically to highlight the mental health needs of health care workers.

Find some of them here and here. 

For persons dealing with domestic violence and abuse, social isolation almost translates to captivity and increased suffering as we are beginning to see a rise in cases of abuse. For them, isolation may be fatal; home is even more dangerous than the virus as they are inevitably trapped for longer periods with their abuser, with less opportunities to access vital services.

If you or someone you know is dealing with this, do click here to learn about the organizations in your state who can be of help

People experiencing social disadvantage and marginalization are known to be disproportionately impacted by ill-health. In the context of the COVID-19 pandemic, persons with disabilities may have increased risk for exposure, complications, and death. However, while facing increased risk, men, women, boys and girls with disabilities also face obstacles to accessing prevention and response measures.

For information on How to include marginalized and vulnerable people in risk communication and community engagement check here

For resources on covid and how vulnerable and marginalized communities are affected as well as what we can do better – check here for FAQs by our partners CBM, as well as here for a repository of resources on disability inclusion and Covid-19. Also UNICEF has put together a number of considerations for adults and children with disabilities which can be found here. 

Anxiety: What you need to know about anxiety, Anxiety disorder, What is anxiety, Panic Disorder, Anxiety Disorder, Panic attacks.

Depression: It’s not just sadness, Depressed mood, Anhedonia, something I used to love, Major depressive disorder, more than just the blues.

Stress: An Intro to stress, A guided meditation for relaxation in times of stress.

OCD: What OCD is all about, Obsessive compulsive disorder.

Eating Disorders: Eating Disorder As A Trend? We Think Not!, When food is more than just food, Early detection and family response for eating disorders.

Bipolar Disorder: 10 things People with Bipolar Disorder Wish You Knew, Mania and Hypomania in Bipolar Disorder, Bipolar disorder.

Grief: Grief and loss; helping in the moment.

PTSD: Guilt and shame, learning to forgive myself, Post traumatic stress disorder, Unwanted memories: pictures from the past, Preventing PTSD, PTSD: A Mental Disorder.

Self Harm: Cutting and Self-harm: How to Help A Loved One, Understanding non-suicidal self injury.

Insomnia: Difficulty sleeping.

Substance use and Abuse: Drinking or using more than intended, Substance use disorder, Substance use and relationships: supporting your loved one in recovery.

Suicide: Understanding the terror of suicide and how to help a suicidal person, Suicidal ideation. 

Wellness: How to talk about mental health effectively and openly, Wellness tips for improving your mental health.

For private mental health facilities and experts who are offering virtual consultations, click here to see a list and their contact details. 

For a quick assessment to determine if you are at risk of developing or if you think you have the COVID-19 symptoms, click here to check online, and click here if you need a quick assessment by a doctor over the phone.

Do you have any queries related to testing and accessing a test center in your state? Check here for the contact of the emergency response team in your state.

Keen to learn the facts about the outbreak? This and this should be helpful.

For trusted and updated Covid-19 Information, please check out the NCDC and WHO pages, and also follow the NCDC verified communication channels here.

To consult with a doctor for any other health issue, use this virtual platform here

Our friends at Sickle Cell Aid Foundation are putting together a database to help them keep in touch and be of aid to sickle cell warriors struggling with the stress of the times, find out more here.

With the lockdown spreading across different states in the country, it might become difficult for you to get access to your medications, check out the “healthplus” and “my medicines” pages for information on delivery of drugs to your home.

For parents looking to find learning solutions for their children, do check out BTDT Online Private Tutors here or go to ULesson to have structured curriculum-relevant lessons shipped to you.

Job loss ranks high among stressful and traumatic events for many during the COVID-19 pandemic. These coping strategies will support your mental health. Click here to watch how.

Mental health is everyone’s business and we strongly believe that more people need access to these resources; so, we have created tools in the most popular Nigerian languages, that can enable you to share across your platforms.

Get our social media packs in different languages below: Coming soon