How to manage covid stress and rebuild your life

To say that the past months have been stressful would be an understatement. For many, the normality we once knew has been replaced with long periods of solitude, apprehension, confusion, and fear. Covid-19 entered our lives as an uninvited guest and has yet to leave. It is therefore not surprising that so many children and adults are exhausted and stressed by it all. 

Although the virus is still very much present, the lockdown we once knew has changed. With restrictions having been lifted and then new measures imposed and people being encouraged to go about essential daily matters (including work where homeworking isn't possible) and to embrace the new normal, many are seeking ways to rebuild their lives.

Discover ways you can beat the stress caused by Covid-19 and learn to rebuild your life so you can live it to the fullest.

Establish a new routine

Whether you were aware of it or not, before Covid you would have had a routine which was interrupted when the virus arrived. Routines help both children and adults have a sense of stability and assist with focusing your mind. Make a list of things that are essential in your life – things you must do and things you want to do.

According to the NHS, and Leeds Children’s Hospital, this list could focus on:

• Work/School/College
• Family
• Hobbies
• Meals
• Self-care
• Engaging in activities that may include seeing other people. This can be anxiety-inducing because of covid-19, but there are ways to make sure you feel safe and can begin to enjoy socialising and working again.

Plan each outing

Preparation is key to feeling relaxed once you venture into the world. If you haven't ventured out much or at all for an extended period, plan what you need and what you will do. Make a list of what items you may need such as face coverings and hand sanitiser. If you have children continue to remind them what is expected of them including minimising the touching of anything if you’re going shopping, and that they must wash their hands before they leave and when they return to the home. If you’re meeting with friends at a permitted location, share any concerns you may have with them. Some anxiety is to be expected when you first go to parks, shops, or to see friends and so it may help to begin with very short trips until you get used to going out again.

Share your concerns with your employer or tutor 

It may be necessary to return to work or to a place of learning. Communicate with your employer or tutor and ask for information about what steps they are taking to make the spaces as safe as possible. If you have specific needs let your employer or tutor know before you return to work or college. Both workplaces and schools and colleges will be required to follow strict guidelines and so you should find some comfort in this if you are concerned about the virus and the impact it may have on you and your family.

Embrace the new normal

Instead of becoming frustrated that for now you can no longer have friends round or meet large groups of friends and family in restaurants or theatres in the same way as you did before, embrace the change. Doing things that bring you pleasure is so important for your mental health. Theatres are streaming recorded plays, so if going to the theatre is one of your passions, organise a “theatre at home” evening for yourself and your household. Get dressed up, enjoy your favourite tipple and snacks, and think about donating to the theatre company so they can still be up and running when covid restrictions are lifted. Take the opportunity to stay connected with friends and family in whatever way is permitted. It is important to know you have loved ones to talk to and to spend time with. 

Visit our covid-19 resources page for help with dealing with some of the issues that may arise from the current situation


For specific information on Covid-19 and what you can and can’t do, visit https://www.gov.scot/coronavirus-covid-19