Here you can find out how to stay mentally healthy and fit despite contact restrictions and the possible fear of infection during the corona pandemic.
A structured routine can help avoid stressful situations, insecurity and helplessness in everyday life. As far as possible, keep your accustomed working hours an work routines when working at home. Plan activities that you like to do and can consciously enjoy into your daily routine. Maybe you like to watch a good film or enjoy reading or drawing. See that you get enough sleep and regular exercise. Social contacts by video call or phone call can also help structure your routine.
Due to the current situation, the Telefonseelsorge helpline is available round the clock. If you have problems, feel lonely, suffer from depression, are sick, or if you are grieving or are angry, you can call the following number anonymously (without having to give your name): 0800 111-0-111 (https://www.telefonseelsorge.de). The "Nummer gegen Kummer" helpline for parents (https://www.nummergegenkummer.de/) can be reached at 0800 111 0550 Monday to Friday from 9-11am and Tuesday and Thursday from 5-7 pm. Children and adolescents can call 116 111 to reach a dedicated "Nummer gegen Kummer" helpline for young people which is available Monday to Saturday from 2-8pm (https://www.nummergegenkummer.de/kinder-und-jugendtelefon.html). The violence against women – “Gewalt gegen Frauen” – helpline (https://www.hilfetelefon.de/) can be reached round the clock by dialling 08000 116 016. The “Pflege in Not” helpline for family carers can be reached at 030 6959-8989 Monday to Friday from 10am-4pm and Saturdays from 10am-2pm (https://www.pflege-in-not.de).
If you feel mentally overwhelmed or stressed, contact someone you know and trust or use one of the following support and advice services:
The helpline run by the Federal Centre for Health Education (BZgA): 0800 – 2322783 (Monday-Tuesday from 10am-10pm and Friday-Sunday from 10am-6pm).
Telefonseelsorge (crisis helpline): 0800 111 0 111 or 0800 111 0 222 (round the clock)
Nummer gegen Kummer (helpline for young and old): for children and adolescents: 116 111 (Monday-Saturday from 2-8pm). for parents: 0800 111 0 550 (Monday-Friday from 9-11am, Tuesday and Thursday from 5-7pm)
Berufsverband Deutscher Psychologinnen und Psychologen (Association of German Professional Psychologists (BDP)): BDP-Corona-Hotline: 0800 777 22 44 (daily from 8am-8pm).
HelloBetter-Hotline: 0800 00095 54 (daily from 9-18 Uhr).
Medical and psychotherapy practices are still accessible in principle. If you are receiving psychotherapeutic treatment, your therapy sessions can be continued. Psychotherapy consultations fall under the “essential medical services” which are permitted, just like visits to the doctor. This also applies if you are seeking psychotherapeutic counselling for the first time. Observe the hygiene measures when you visit a practice. If you are not allowed out because your are in quarantine, many practices now offer extended surgery times for phone and video consultation. Ask your therapist or doctor.
Constantly listening to or reading the news can lead to increased levels of stress. Keeping to specific intervals at which you consume the latest news can help to avoid becoming stressed. Be aware of supposed “sensational” or “breaking” news and make sure to check the source by comparing it with reliable sources of information and news. For example, you can check the following websites Federal Ministry of Health, Robert Koch Institute or you can contact the responsible state (Länder) authorities. Refrain from sharing content in social media before you have read and checked/verified the information yourself.