Coping during a Pandemic

COVID-19 has created a lot of change. It is normal to be uncertain, anxious, or feel isolated.

Know this: You CAN do this! Cultivating and nurturing healthy behaviours can help you in the future and increase your resilience.

Here are some examples of healthy behaviours:

  • Get enough sleep.
  • Eat healthy foods.
  • Establish a good routine.
  • Exercise regularly.
  • Stay connected with your loved ones.


Additionally, here are some other tips and tricks we recommend to help you cope during COVID-19:

  • Practice mindfulness.
  • Take a walk or go for a drive.
  • Spend time on your hobbies.
  • Write, draw, paint, photograph.

How to stay connected with your loved ones

Creating a Social Bubble is so important for your mental health: they are a way to connect with people in a safe manner. It is important to ensure your social circle is kept safe – consider it your “safe space” and treat it with respect. Stick within your own circle so you are able to properly connect with the people in it. You can get close with those in your social circle and get that sense of connection and companionship that is so important when you are taking care of your own mental health.

Acknowledge Your Feelings

Please know this: you are not alone! It is okay to be tired, angry or frustrated. Acknowledge how you are feeling – this is a weird time, and things continue to change daily. It is okay to feel uncertain about things. It is okay to NOT be okay.

Here are a few different ways our Mental Health team recommends to help acknowledge your feelings:

  • First, examine and identify what exactly you are feeling.
  • Understand why you are feeling this emotion.
  • Assess how often you experience having this feeling and how it impacts your day-to-day life.
  • Decide how to want to respond to your feelings.
  • Ask yourself if you need help and do not be afraid to ask for help if things get too overwhelming.

Care in the Community

There are multiple different places within our community that are available for you, be it by phone, email, text, or virtual meetings.

Our Mental Health team has compiled a list of resources that are available for you.

If you would like to talk to someone:

  • Counselling Connect – quick access to a free phone or video counselling session.
  • Bounce Back – a free, guided self-help program. Participants receive telephone coaching, skill-building workbooks, and online videos to help them gain new skills to regain positive mental health. Contact: 1-866-345-0224
  • Psychologytoday and Ementalhealth have information on a variety of mental health topics and you can search for free for service therapy in your area.
  • In crisis: call the Mental Health Crisis Line at 613-722-6914


If you or someone else is worried about your drug and alcohol use:

  • Rapid Access Addiction Medicine Clinic (RAAM) harm reduction approach for issues with alcohol and opioid use. Contact: The Royal 613 722 6521 ext 6508
  • Service Access to Recovery helps people navigate the addictions treatment system to find the support and treatment options that are right for them. Contact: 613 241 5202


If you would like self-help resources:

  • Two popular apps: Headspace and Calm
  • Centre for Clinical Interventions
  • Royal Talks on YouTube


If you are looking for Peer Support:

Psychiatric Survivors of Ottawa (PSO) – a community of peers using our lived experiences with the mental health system to support one another in moving towards our full potential.

Be Kind

Be kind to yourself and to others. Kindness conquers all.