“Lueg zu dir”: Self-care during the coronavirus winter

Increased psychological burden

The support hotline Dargebotene Hand confirms this: “Since the beginning of the corona crisis, call numbers have increased in waves,” says Matthias Herren, head of the Zurich office. “This was most pronounced at the time of the easing of the COVID-19 restrictions. In other words, when people see that their personal problems have not simply disappeared despite the decline in the number of infections, but have actually worsened as a result.” Domestic cramping, loss of contact, economic insecurity, job loss and job search are the most common issues that preoccupied callers. As is the general uncertainty surrounding Covid-19, which can be hard on your mind: “The coronavirus pandemic is a fundamental burden that affects us all and can exacerbate existing problems,” says Herren. Calls about psychological problems and depressive moods have increased by twelve per cent, for example. “People are suffering,” says Herren. This makes it all the more important to take your own emotional state seriously and get support if necessary – whether on a hotline or from a therapist.

Taking care of yourself

To prevent this from happening, it is worth doing as much as possible for yourself and your well-being: Self-care is the key word. It’s important in all circumstances and seasons, but especially in winter. Why is that? “It starts with the weather,” says psychotherapist Felizitas Ambauen. “Due to reduced daylight, fewer substances are produced in the brain that trigger feelings of happiness.” That’s why she recommends getting as much light as possible – whether on walks (see Mobility excursion tips) or by means of a daylight lamp (see Self-care tips).

Bonus for a walk: You do something about the usually sluggish and unfavourable lifestyle in winter. “Regular exercise is a natural stimulant and a great way of combating the winter blues,” Ambauen explains. She recommends making exercise a morning ritual – by walking part of the way to work, for example.

Make an effort keep in touch

The cold season also affects our relationships. On the one hand, home congestion, which is currently exacerbating as a result of working from home. “In summer we usually find it easier to regulate our emotions and find a greater sense of balance,” says Felizitas Ambauen. On the other hand, Covid-19 contact restrictions are exacerbating social isolation. “We’re a social species. Isolation makes people ill at some sooner or later, depending on how the individual is wired,” says the psychotherapist. She also points out that the sheer unpredictability of the situation can potentially lead to frustration and even resignation. Her recommendation is to be all the more conscious and creative in keeping in contact – even if it’s only virtual. “Get together with your loved ones - whether via Skype or for an aperitif via Zoom,” advises the 39-year-old. After all, “Positive relationships are good for the soul and counteract fears.”

Laugh – and look ahead to the future

Another element of self-care is to consciously invite cheerfulness into your life again and again. “Humour is actually a wonderful way to ease the situation. A funny Netflix series, for example, can work wonders.” It’s also about focusing attention on fears and worries no longer than necessary. This also includes looking to the future, says Ambauen: “Even if the measures are still ongoing, they will eventually be relaxed and the situation will return to normal.” And that’s something we’re all looking forward to.

Want to know more about what you can do for yourself and against the coronavirus winter blues? We have put together the best tips for you in this article together.