As we adjust to differences in our lives that have been brought on by the coronavirus pandemic, many of us may be feeling anxious or losing sleep. The uncertainties that this pandemic has brought can be stressful, and it’s important to look after our mental health to make sure we are equipped to deal with the changes to our lives.

Raimund Alber, a psychologist with Médecins Sans Frontières/Doctors Without Borders (MSF), offers some simple tips for how to improve your mental health and cope with increased stress during the pandemic.

Feeling stressed? Take a minute to try these three tips:

Take a breath

Pause for a moment and take a few deep breaths in and out. Find a comfortable space, try to relax, and take in the world around you. Taking a breath is one of the best ways to reduce stress, and it’s a free stress-relieving activity available anytime, anywhere.

Check in with yourself often and ask yourself how you’re feeling – being honest about your emotions can help you prioritise your mental health and give you permission to say no to things that will only add to your stress. Be gentle with yourself – it’s ok to feel overwhelmed with the things that are going on in the world.

Take a break

It’s easy to get overloaded right now, so take a break from your regular work, study or news intake by feeding your mind with small, joyful activities. Find some time to sit in the fresh air and look up at the sky or to listen to some music.

Progressive muscle relaxation exercises can also help your body to take a break from stress.

Start by finding a quiet, comfortable place, and then systematically tighten or tense particular muscle groups in your body, such as your neck and shoulders. Hold the tension for a few seconds, release, and notice how your muscles feel when you relax them. This exercise can help you relax when you are feeling anxious.

Take care

Take care of yourself by paying attention to your own needs and feelings—treat yourself with the same kindness you would show a friend. Try to ensure you are getting enough sleep, eating a healthy diet and doing some exercise to help you deal with the stresses of this time. Moving your body helps improve mental health by reducing anxiety and depression, as well as being good for overall health.

When you’re in a safe mental space, it’s also important to take care of those around you. Check in with friends and family to see how they’re going – assisting each other can make us stronger as a community. When physical distance is necessary, you can keep in touch with your loved ones by phone.