I can't sleep at night. When will the pandemic be

over?Masks are so expensive, how can I afford?

The ongoing pandemic has affected us to varying degrees. How can women be more resilient to cope with such difficult situation, to reduce its possible impacts on sleep, mood or family relationships? Why not take a look at the

following psychological tips to boost your psychological immunity!

Prevention of Coronavirus Disease 2019 (COVID-19) -

Psychological Self-Care (For Women)

My husband has to deal with

many people at work every day,

I’m afraid he would be infected!

It's very boring to watch TV

day and night!

The elderly home is so crowded and

my father has diabetes. I'm

really worried!

Tip 1: Caution to Overwhelming Information

There are just too many updates related to the outbreak. To "fact-check " the

information carefully & to pay attention to the source of the information could help you avoid being misled. Also, to protect yourself from being emotionally

overwhelmed, you could turn off your device in a timely manner.

Centre for Health

Protection

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I’m so exhausted without anyone helping with the cleaning!

My sister has been on unpaid leave

for some time, will she be fired?

During school suspension, my son keeps playing video games only. He got mad when I reminded him to do revision, won’t you be angry?

My eldest daughter is still in the UK, but the ticket is

so expensive and it’s difficult to book! What

should I do?

Tip 2: Realistic & Flexible in ThoughtsAs the pandemic continues, it is inevitable to have more contemplation & consideration. However, do you unconsciously drift into a series of negative thoughts? And become more and more anxious?

Tip 4: Resolving Conflicts by

Focusing on Common GoalYour views on how the pandemic develops & the way to cope may be different from that of your family’s. To resolve conflicts effectively,

adjust your mindset before the

discussion – see as an opportunity to gain

a better understanding of each other &

be prepared to compromise. In the

discussion, try to put yourself in the

other person's shoes & make an educated

guess on his/ her concerns. After reflecting on his/ her possible concerns, express your perspective at last. For example:

Understand the intentions of both

parties, identify common goals,

& then invite the other party to

discuss what is best & feasible:

Rather than thinking in extreme &

absolute ways, you may try to think

in reasonable & flexible manner!

Tip 3: Visual Reminders for

Encouraging ChangeIt is by no means easy to change a lot of personal hygiene & daily habits all of a sudden for fighting the outbreak. Even if you fail to adhere to every preventive

measure, you might as well appreciatethe small changes that you or your family

have made. Consider using visual

reminders to help yourself or your

family develop good hygiene habits in a

humorous but supportive way.

My husband is not infected now, let’s play it by ear!

I guess you take our grandson to the park because you don’t want him to feel bored at home, right? To me, going out may have a higher risk of being infected. We both just love our grandson!

We all want to be safe and happy, what do you think can be done?

Prevention of Coronavirus Disease 2019 (COVID-19) -

Psychological Self-Care (For Women)

One Step at a time!

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If my husband gets infected, we all will get infected! We must be stigmatised!

Prevention of Coronavirus Disease 2019 (COVID-19) -

Psychological Self-Care (For Women)

Deliberately plan a specific time to worry in as much

as you like (such as 15-30 minutes after lunch); when you are

worrying outside of that specific time, just briefly record your worries, leave them for the specific worry time & then try to refocus on the present moment onto the task at hand or activities

you are interested in. Do not set the specific worry time

before bedtime to avoid negative impacts on sleep quality.

No matter ignoring, blaming or indulging, is not adaptive coping strategy for facing various emotional reactions. In contrast,

accepting emotions helps settle the

distressing mood.

Tip 5: Accept Your Emotions

After that, take time to rest (see the relaxation exercise on the next page)

before thinking of practical ways to cope with the difficulty.

I’m irritable!

It's natural to worry!

Which way is more practical?

You may name your emotions:

Anger Helpless-ness

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Still disturbed by excessive worries? Try an effective way below.

If significant and persistent distress are observed, please consult your family doctor or approach the following community resources:

Hotline: 2343 22552020 Psycho-education information Hubfor Combatting the Novel Coronavirus: https://www.swd.gov.hk/en/index/site_pubsvc/page_cps/sub_2020/

ContactService Hours

24 hours

"Shall We Talk" Psychological Support Service: 5164 5040

24 hoursMental Health Direct (hotline): 2466 7350

Social Welfare Department

Hospital Authority

Hong Kong Red Cross

Hotline/ Organisation

(listed in arbitrary order)

Make appointment via

WhatsApp

Diaphragmatic breathing

Progressive muscle relaxation

Guided imagery Mindful Self-Compassion

Suggestions for Relaxation Exercise

Seeking Professional Help

Prevention of Coronavirus Disease 2019 (COVID-19) -

Psychological Self-Care (For Women)

Tip 6: Sleep well

If you have insomnia, e.g. having difficulty in falling

asleep for more than 15 minutes, you can leave

the bed & relax in another place (such as a chair),

e.g. listening to music or reading some leisurely books.

Returning to the bed to sleep when you are

sleepy. During the day, engage more in light physical activities &

avoid naps, practice breathing or relaxation exercise before bed. These all can help you fall asleep.

If you have persistent insomnia, you can seek professional help & do

not buy over-the-

counter medicines without a doctor

prescription.

FHS-WH-101A(Mar 2020) Page 4