Advisory No-9 Guidelines To Help If You Are Worried About Novel Coronavirus

Indian Oil Corporation Limited
Health Safety and Environment Department, Corporate Office
Ref No: COHSE/ Covid-19/ADV/09 Date: 28.03.2020

Subject: Advisory No-9 Do’s & Don’ts if you are worried about Novel
Coronavirus
The Novel Coronavirus (COVID-19) outbreak may cause you to feel anxious, stressed,
worried, sad, helpless, overwhelmed, confused or angry. It's important to remember it is OK to
feel this way and that everyone reacts differently to this critical situation.
We need to take care of our mental health and wellbeing during these times of uncertainty –
and doing so will help us think clearly and make sure that we are able to look after ourselves
and those we care about.
Remember that feeling anxious can cause physical effects that could be confused with
symptoms of coronavirus, like feeling hot or short of breath, which could in turn lead to more
worry.
If this happens, first try to distract yourself by thinking about or doing other things. When you
are feeling more at ease, see if you still have the signs you were concerned about.
Here are some do’s & don’ts that can help to improve our mental health and wellbeing if
you are worried or anxious about the coronavirus outbreak.
1. Stick to the facts
a) Find an authentic source you trust – such as Govt. of India, WHO, etc. for information
about risks of Covid-19 so that you can take sensible precautions.
b) Fact-check information from the news, social media or other people against trustworthy
sources so that you can make sure not to share information that could cause worry or
lead people to do things that are unhelpful.
c) Limit the time you spend watching, reading or listening to coverage of the outbreak,
including on social media, and think about turning off breaking-news alerts on your
phone.
Subject Advisory is governed by the advisories issued / being issued by Govt. of India from time to time on Covid-19
d) You could set yourself a specific time to read updates or limit yourself to a couple of
checks a day.
2. Connect with people

a) Maintaining healthy relationships with people we trust is important for our mental
wellbeing.
b) Over the phone, via messages or online, talking to others can help you develop a
balanced view of the situation and make you both feel better, so do try to keep up.
c) It is really important to follow the social distancing and stay at home guidance when it
comes to see and being around others.
3. Talk about your worries

a) Share your concerns with others you trust – and doing so may help them too.
b) If you cannot speak to someone you know or if doing so has not helped, there are Govt.
of India helplines which were earlier circulated you can try instead.
4. Support and help others
a) Helping someone else can benefit you as well as them, so try to be a little more
understanding of other people's concerns, worries or behaviours at this time.
b) Try to think of things you can do to help those around you. Is there a friend or family
member nearby you could message? Are there any community groups you could join to
support others locally?
c) Remember, it is important to do this in line with official coronavirus guidance to keep

everyone safe
5. Make a plan
a) Thinking and planning ahead for, when you stay at home, it should help you feel more
prepared and less concerned.
b) You might want to think about preparing some essentials for your family, while you are
at home.
6. Look after your body

a) Our physical health has a big impact on how we feel. Try to eat healthy, well-balanced
meals, drink enough water and exercise regularly.
b) Avoid smoking and try not to consume alcohol. It can be easy to fall into unhealthy
patterns of behaviour that end up making you feel worse.
7. Stay on top of difficult feelings

a) Concern about the coronavirus outbreak is perfectly normal. However, some people
may experience intense anxiety that can affect their daily life.
b) Try to focus on the things you can control, such as your behaviour, who you speak to,
and where and how often you get information.
c) It's fine to acknowledge that some things are outside of your control, but if constant
thoughts about coronavirus are making you feel anxious or overwhelmed, try
some ideas to help manage your anxiety or listen to an audio guide.
8. Do things you enjoy

a) If we're feeling worried, anxious or low, we might stop doing things we usually enjoy.
b) Focusing on your favourite hobby, learning something new or simply taking time to relax
with others will help with anxious thoughts and feelings.
c) Try to make an active effort to do things you like.
9. Focus on the present

Focusing on the present, rather than worrying about the future, can help with difficult emotions
and improve our wellbeing. Relaxation techniques can also help some people deal with
feelings of anxiety.
10. Look after your sleep

Good-quality sleep makes a big difference to how we feel mentally and physically, so it's
important to get enough. Try to keep a regular sleeping pattern and follow good sleep
practices.
a) Going to bed when you feel tired and getting up at roughly the same time helps teach
your body to sleep better. Try to avoid napping where possible.
b) If you are lying awake unable to sleep, do not force it. Get up and do something
relaxing for a bit, and return to bed when you feel sleepier.
c) Dark, quiet and cool environments generally make it easier to fall asleep and stay
asleep.
d) If you often lie awake worrying about tomorrow, set aside time before bed to make a list
for the next day. This can help put your mind at rest.
e) Being active can help you sleep better.
f) Caffeine and alcohol can stop you falling asleep and prevent deep sleep. Try to cut
down on alcohol and avoid caffeine close to bedtime.
Y.K Gupta
Executive Director (HSE), CO

Advisory No-9 Guidelines To Help If You Are Worried About Novel Coronavirus

Uploaded by

Copyright:

Available Formats

Advisory No-9 Guidelines To Help If You Are Worried About Novel Coronavirus

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Advisory No-9 Guidelines To Help If You Are Worried About Novel Coronavirus

Uploaded by

Copyright:

Available Formats

Indian Oil Corporation Limited

Health Safety and Environment Department, Corporate Office

Ref No: COHSE/ Covid-19/ADV/09 Date: 28.03.2020

Health Safety and Environment Department, Corporate Office

2. Connect with people

3. Talk about your worries

4. Support and help others

c) Remember, it is important to do this in line with official coronavirus guidance to keep

Health Safety and Environment Department, Corporate Office

6. Look after your body

7. Stay on top of difficult feelings

8. Do things you enjoy

Health Safety and Environment Department, Corporate Office

c) Try to make an active effort to do things you like.

9. Focus on the present

10. Look after your sleep

e) Being active can help you sleep better.

You might also like