

Looking after your emotional health in uncertain times
Blog by Carlye Weiner, Clinical Psychologist
It’s almost impossible to avoid hearing about the COVID-19 pandemic, which took over our screens, conversations, news feeds, and daily lives from mid-January 2020. The global sense of being ill-at-ease due to anxiety, fear and lack of certainty is palpable.
There’s no clear end. Who knows what will happen next?
People with chronic diseases, including heart and lung issues, diabetes, those who are immunocompromised, the elderly and those who are pregnant are considered especially vulnerable to the virus.
Their best protection against COVID-19 is to isolate, stay home and stay away to stay safe. Ultimately, this advice and those who follow it, will contribute to avoiding the potential for devastation that we see wreaking havoc in other countries.
Quarantine saves lives. However, there are other effects too.
Physical distancing, quarantine and lock down; taking these steps has helped to save lives. However, there are psychological impacts from these actions. People can be left feeling a range of emotions, some of which are new and, perhaps, uncomfortable.
At this time, it’s possible that you are feeling:
Vulnerable
Suddenly we’re faced with the need to place people who happen to have a heart condition or had a heart event in to yet another diagnostic category. Particularly for young people and for those whose health statuses may not be easily visible, and for people who are still coming to terms with their illness, this new label might feel like yet another stigma. It may also be another reason to feel scared, uncertain and “different” from others.
If you weren’t feeling it already, the thought that everyone and everything feels like a threat to my life will likely feature.
Fearful
A main feature of fear related to COVID-19 is being afraid of the unknown. Is that a fever coming on? What will happen if I catch it? Does my partner, neighbour, milk carton or doorhandle carry the virus? How long will the pandemic last? Are the guidelines going to change again tomorrow?
These valid questions and concerns are added on top of an already long list of uncertainties and traumatic experiences related to managing a heart condition; this can snowball into feelings of anxiety. We rely on predictability for our safety and our sanity, and without it, we feel extremely unsettled and turn to “what ifs” for answers in the hope that it brings us some sense of control.
Here are some tips to help manage uncertainty and increase your resilience through the COVID-19 pandemic
Choose choice
Focus on the choices you can make. Intentional choices keep you in tune with yourself, by asking yourself how you ‘feel’ about something, as well as enabling you to take action. This could include clothing choice, meal choice, or doing something mundane in a different way. If you feel that COVID-19 restrictions are impacting your ability to make choices, take control over the smaller things in life.
Take the time to figure out how the COVID-19 pandemic impacts you
We can be influenced by others’ reactions and personal circumstances. However, it’s important to reflect on your own situation. What does COVID-19 mean to you and what impact does it have on the way you conduct your life? Acknowledge your confusion, grief, sadness, injustice, fear and anger, and know that not knowing how you feel is ok too. Or, just embrace some silence while the world slows for a bit (introverts rejoice!).
Whether that’s through journaling, learning about others’ experiences, alone time, or your usual ways of reflecting on things, understanding your own reactions will help you cope with uncertainty as well as further changes.
Know which coping strategies work for you, and stick to a consistent routine including exercise, good nutrition and adequate sleep
Other strategies could include virtual socialising, laughter, fresh air, creativity, home projects and giving your brain new experiences. Practicing mindfulness can help with relaxation and also reduces anxiety and worry associated with health and physical symptoms.
Buy what you need
Many people got caught up in panic buying. Maybe you did too. However, knowing that you have adequate supplies can help you to successfully cope with quarantine. Write a list of what you need (and want) for the week, and you decide how you want to get it. Calling upon others for a no-contact drop of supplies can feel anywhere from uplifting to demoralising, so decide how independent you want to be.
You can minimise some of the stress by making online orders or taking up a shopping subscription service. Either way, plan for what you need and how you’d like it to get to you.
Stay connected though COVID-19
There are so many ways to connect, even in isolation. Make sure you reach out to loved ones, old friends, professionals or your online community. You can be open and honest when you talk with them; let them know what you are going through. Your connections may have had similar experiences, and you can share ideas and tips on how to manage the emotional impacts of COVID-19.
There are always options to seek professional help for extra support. Speak to your GP and specialist regarding telehealth options. You can also get help through the Beyond Blue Coronavirus Mental Wellbeing Support Service or through a referral to a Psychologist from your GP.
Lastly, know you’re not alone. The virus will subside, and life will return to a new normal.
Heart Health Check Toolkit
Heart Health Check Toolkit
Our research stories
Our research stories
Our research stories
We fund amazing researchers who have important stories to tell...
Life changing research currently underway
Life changing research currently underway
Life changing research currently underway
Search our current researcher's and the ground breaking research being undertaken....
Find a cardiac rehabilitation service near you
Find a cardiac rehabilitation service near you
This cardiac services directory presents information on cardiac rehab programs offered across Australia....
National tobacco strategy
National tobacco strategy
Frameworks supporting tobacco control in Australia ...
Australian Heart Maps
Australian Heart Maps
Australian Heart Maps
Our Heart Maps allow you to take a closer look at heart disease indicators across Australia....
Our Annual Reports
Our Annual Reports
Our Annual Reports
Discover our Annual reports from 2013 onwards. ...
Lipid management clinical information and resources
Lipid management clinical information and resources
Lipid management resources for health professionals...
COVID-19 & cardiovascular disease
COVID-19 & cardiovascular disease
COVID-19 & cardiovascular disease
Information and resources for health care professionals....
Heart Health Check Toolkit – Register Your Interest
Heart Health Check Toolkit – Register Your Interest
Heart Health Check Toolkit – Register Your Interest
The Heart Foundation will soon be launching a Heart Health Check Toolkit for GPs, practice nurses and practice managers....
For professionals: Heart Health Checks
For professionals: Heart Health Checks
Heart Health Checks have been supported by Medicare since April 2019....
Absolute CVD risk clinical guidelines
Absolute CVD risk clinical guidelines
The Absolute Cardiovascular Disease Risk (CVD) Guidelines helps healthcare professionals identify, prevent and manage a person's risk of developing CVD. ...
Pregnancy and heart disease
Pregnancy and heart disease
Information and resources for health professionals....
Aboriginal and Torres Strait Islander Training Centre
Aboriginal and Torres Strait Islander Training Centre
Training to support identification of Aboriginal and Torres Strait Islander patients, in line with standard practice....
Women and heart disease
Women and heart disease
Women and heart disease
Information and resources for health professionals....
CVD risk assessment for Aboriginal and Torres Strait Islander adults
CVD risk assessment for Aboriginal and Torres Strait Islander adults
This consensus statement contains recommendations for assessing CVD risk in Aboriginal and Torres Strait Islander adults aged under 35....
Cardiovascular disease (CVD) risk assessment and management
Cardiovascular disease (CVD) risk assessment and management
Absolute CVD risk assessment is an integrated approach that estimates the cumulative risk of multiple risk factors to predict a heart attack or stroke event in the next five years....
Hypertension clinical information and guidelines
Hypertension clinical information and guidelines
Clinical information for diagnosis and management of hypertension....
Register your cardiac service with the Heart Foundation
Register your cardiac service with the Heart Foundation
This cardiac services directory presents information on cardiac rehab programs offered across Australia....
Clinical resources: Coronary heart disease and mental health
Clinical resources: Coronary heart disease and mental health
The prevalence of depression is high in patients with coronary heart disease (CHD)....
Order patient resources online
Order patient resources online
Search and order from our range of printed patient resources online. ...
Heart failure resources for patients
Heart failure resources for patients
Educate your patients on everything they need to know about heart failure and managing their condition. ...
Absolute CVD risk calculator
Absolute CVD risk calculator
The Absolute CVD risk calculator estimates the likelihood of having a heart attack or stroke in the next five years....
Acute coronary syndromes (ACS) clinical resources
Acute coronary syndromes (ACS) clinical resources
Resources and clinical information for health professionals...
Spontaneous Coronary Artery Dissection (SCAD)
Spontaneous Coronary Artery Dissection (SCAD)
Clinical information and links to SCAD resources....
Absolute CVD risk assessment resources
Absolute CVD risk assessment resources
Resources and clinical information for health professionals...
Support and resources for health care professionals
Support and resources for health care professionals
Support and resources for health care professionals
Our range of clinical and patient support resources are available for you to use in your daily practice....
WEBINAR | Absolute CVD risk assessment practical update
WEBINAR | Absolute CVD risk assessment practical update
A multidisciplinary panel of experts discuss the practical application of absolute CVD risk assessment through Heart Health Checks....
The Heart Failure Toolkit
The Heart Failure Toolkit
The Toolkit provides health services with a targeted approach to addressing readmission rates and decreasing variation in care....
Atrial Fibrillation (AF) clinical resources
Atrial Fibrillation (AF) clinical resources
Resources and clinical information for health professionals...