Supporting your mental health when you have COVID-19

It’s natural to feel unsettled when you test positive for COVID-19.

You might be struggling to decide whether you should isolate. Feeling overwhelmed by the new information you're coming across. Or worried about your symptoms and when you'll recover.

When you have COVID-19, one of the best things you can do to support your mental health is focus on the things you can control.

Here are some suggestions to help you do just that.

Be conscious of the information you consume

When you have COVID-19, you may want to stay connected and informed. Be mindful that this doesn’t lead you to more scrolling, searching, watching and reading.

With so much information related to COVID-19 available, it’s possible you’ll come across inaccurate information from non-credible sources. This can fuel unnecessary worry. And contribute to overwhelm.

Learn how to manage the information you consume to support your mental health.

Look after your physical wellbeing

Your mental and physical health work together.

Caring for your physical health can help support your mental health as you recover from COVID-19.

Consult a GP if you’re worried about your symptoms or how to manage them.
Learn how to treat your symptoms at home.
Allow yourself to rest. Don’t put pressure on yourself to be productive during this time.
Consider what you’re eating. Follow a balanced diet as best as you can.
Stay hydrated. Drink plenty of water.
Prioritise sleeping well.
Stay physically active within your comfort levels and the safe limits of your symptoms. If you’re unsure about what level of activity might be appropriate, talk to your GP.

Take time to relax

Do things that you find calming and enjoyable.
Try some relaxation exercises.
Download the free Smiling Mind app for daily mindfulness and meditation practices.

Go at your own pace

You may feel frustrated or impatient while you recover from COVID-19. Don’t try to rush or push yourself to get back to full activity quickly. Your recovery won’t look the same as someone else’s. And that’s ok.

Allow yourself to take the time you need to get back into daily routines.

Make space for uncertainty

You may feel anxious not knowing exactly what your experience of COVID-19 will be like.

It can help to:

acknowledge these feelings
understand that they are a natural response to uncertain situations
learn strategies to help you cope with uncertainty.

Choose whether to isolate

If you’re feeling unsure or anxious about whether to isolate:

speak to your GP for advice
do what feels right for you.

If you do choose to isolate, here are some things you can do to help support your mental health.

Structure your days

Having a routine for your day can help give you a sense of stability, prevent boredom and shift your focus off your symptoms.

Schedule regular activities as best as you can, based on how you feel. Include basic things like times to eat, sleep and communicate with loved ones.
If you’re struggling to think of what you might do, download this daily activity planner from ThisWayUp for inspiration.
If you’re isolating with children, try these tips to keep them engaged and entertained.

Connect with people who care

In the absence of face-to-face contact when you’re isolating with COVID-19, maintain connection with those close to you. This can bring a strong sense of closeness and comfort.

Let your friends or family know you’re isolating with COVID-19. Arrange check-ins with them over the phone, messaging apps or video calls.
Consider that a voice or video call may provide a more personal sense of connection than a message.
If you’re meant to be going to a social gathering, ask your friends or family if you can join virtually. Even if only for a short while.
Connect with a supportive community online in places like the Beyond Blue Forums.

Reach out for support

If you’re struggling to manage your feelings or have even the slightest concern, don’t hesitate to reach out for support.

Find ways you can get free mental health support.