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Coping with stress and uncertainty over the coronavirus

The constant alerts from media and health organizations regarding the spread of the novel coronavirus in China may make you feel stressed and uncertain about the impact this situation may have on you, your family, friends and country.

The university’s employee and family assistance program provider Morneau Shepell offers advice and support to help you and your family cope:

What to expect

People deal with uncertainty and stress in different ways, depending on the meaning they give to events or the extent to which they expect it to influence life. They also express emotion and feel accountable and responsible to family and friends differently. However, when under extreme stress or feeling like your health and safety is threatened, it’s normal to feel:

  • anxious
  • confused
  • distressed
  • frightened
  • helpless and powerless
  • overwhelmed/shocked
  • worried

These reactions may express themselves as:

  • Anxiety about travelling to and from work, travelling within or outside the country.
  • Anxiety in the presence of unknown persons or when in a crowd.
  • Difficulty concentrating, attending to tasks.
  • Uncharacteristic changes in sleeping and/or eating patterns.
  • Unusual irritation, agitation, heightened sense of alertness and jumpiness.
  • Preoccupation with the news.
  • Concerns relating to the safety of family members and friends.
  • Heightened emotions/increased sadness, irritability and anger.
  • A strong desire to be with friends and family.
  • A desire to implement strong rules and guidance to navigate the situation.

In the workplace 

Reactions to the perceived threat of an emerging crisis can affect workplace dynamics, causing:

  • Increased inter-personal conflict.
  • Breakdown of co-worker communications.
  • Work team or group dynamics improving or suffering, depending on the group dynamic and their individual response to the crisis situation.
  • Social distancing to avoid interaction and/or infection.

If your job involves frequent interaction with the public, you may experience heightened anxiety.

Managing your stress 

While we have no control over the spread of the novel coronavirus, we do have control over how we manage our reactions to the situation.

Steps you can take:

  • Maintain family and work routines.
  • Eat a healthy diet and stay physically active.
  • Reach out to people close to you and, where possible, stay connected to family and friends abroad.
  • Limit exposure to media. Instead, monitor the situation through the credible resources listed on the university’s coronavirus information page.
  • Separate factual information from imagined fears.
  • Remember that your feelings may vary from day to day and may be different than the feelings and thoughts of those around you.
  • Set aside time every day for self-care and positive distraction. Do something you enjoy and that brings you peace, such a meditation, reading on your own or to your children, listening to soothing music, or watching a funny movie.
  • Avoid relying on alcohol or other substances to help you cope.
  • Focus your attention on the things over which you have influence and control.

Getting help from a counsellor

Sometimes talking to a professional counsellor can help you deal with your reactions and maintain perspective. You can access Morneau Shepell’s free and completely confidential service 24 hours a day, seven days a week by calling 1.844.880.9142 or visiting .