We at the @Psychunimelb FEEL lab (co-directed with @EliseKalo and Pete Koval) wrote a piece in @uommedia about how regulate your emotions during COVID-19. Here are some evidence-based tips for managing when it all feels a bit much (1/8) https://pursuit.unimelb.edu.au/articles/dealing-with-feelings-about-covid-19

First, it's okay to feel however you feel. Accepting your emotions non-judgementally as they are is a good way to lower their intensity. Pressure to feel a certain way can backfire and make us feel worse (2/8) https://psycnet.apa.org/record/2011-15463-001

Another way to keep emotions in check is to reappraise: try to think differently about your emotions or what causes them. Eg try to find a silver lining or change your perspective to think about how we’re all in this together (3/8) https://psycnet.apa.org/record/2013-19076-001

Reappraisal can be hard if you don’t do it often or when emotion is particularly intense; it might be easier to distract yourself by watching TV or going for a walk. We can’t always distract ourselves though, so it shouldn’t be our only go-to (4/8) https://ppw.kuleuven.be/okp/_pdf/BlankeInPressMITFI.pdf

You can also share your emotions with others. Staying connected is extremely important right now; try reaching out to others to offer support or to ask for the support you need (5/8) https://theconversation.com/why-are-we-calling-it-social-distancing-right-now-we-need-social-connections-more-than-ever-134249

Be specific when describing your emotions. Don’t just say ‘I feel bad’; try to label the individual emotions you’re feeling. Eg you might be feeling angry but not sad; anxious but not lonely (6/8) http://elisekalokerinos.com/wp-content/uploads/2019/02/Differentiate-to-regulate_manuscript.pdf

Acceptance, reappraisal, distraction, sharing, and labelling are all good strategies; there are many ways of dealing with feeling. Try using multiple strategies; people with more tools in their emotional toolkit are best off (7/8) https://psycnet.apa.org/record/2019-51325-001