The amount of information, advice and news available from every source on the outbreak and its reach can get a little overwhelming - news alerts, notifications and government announcements that can make the heart jump.

But in this trying time, it’s important to look after your mental health just as much as your physical health, and with much of the world’s attention on the global pandemic, the need to step back and breathe should be in everyone’s conversations. For anyone feeling mentally exhausted by the endless alerts, these tips can help to calm the tide and get you back on your feet.

"Global concern about coronavirus means it’s very important to keep the normal routine as much as possible when it comes to sleep, nutrition and exercise, particularly in people with existing mental health problems,” says Daniel Mansson, clinical psychologist and co-founder of Flow Neuroscience. “In the current situation, finding ways to maintain your normal routine is essential to reducing stress and potential depressive thoughts that may appear.”

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Don’t Google symptoms

One of the strongest words of advice is to avoid Googling the symptoms and seeing whether they match what you have, not just in this pandemic but in any situation. Soon you’ll be down the rabbit hole and convinced that you have five exotic illnesses simultaneously, despite actually being unable to catch any of them. If you’re genuinely concerned, speak to your doctor.

Avoid the news

While it’s tempting to have every news alert and notification constantly at the ready, you don’t want the habit of checking for news to become compulsive and fuel your anxiety. Either stay away from the news completely or allow yourself only a set time each day to get up to date. Either way, don’t forget to turn off the notifications.

Counter techniques

If your worries are at the forefront of your mind and refusing to leave, try giving them the courtroom treatment; counter those persistent thoughts with factual statements and watch as they melt away. Instead of worrying that everyone you’ve ever met will die from this, consider the fact that a majority of people who do catch the virus recover, and that there are no guarantee’s you’ll catch it in the first place.

Shake it off

Being stuck in the house isn’t an excuse for slacking in your exercise and if anything, it can really help. Whether you’ve got a home gym with all the latest tech or just a bit of spare floor, any small workout can be beneficial by helping to get the adrenaline out of your system, offering you something else to focus on and the ability to channel the panic elsewhere. If you haven’t got a lot of space, try some star-jumps, running on the spot and yoga; there are easy to follow tutorials online for anyone unsure of where to begin.

Know yourself

Try to learn more about your fear or anxiety. Keep an anxiety diary or thought record to note down when it happens and what happens. You can try setting yourself small, achievable goals for facing your fears. You could carry with you a list of things that help at times when you are likely to be become frightened or anxious. This can be an effective way of addressing the underlying beliefs that are behind your anxiety.

Talk openly

Some people might feel that talking about their depression and anxiety requires no additional attention during these unprecedented times. People should be encouraged to talk about their feelings. Various support helplines are available, including Samaritans, as well as mental health crisis services, details of which can be found via the mental health charity Mind.

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Eat an ‘anti-depression diet’

Anxiety is likely to increase during the current crisis, but a well-nourished body is better at handling stress. Traditional Mediterranean food, sometimes referred to as the ‘anti-depression diet’, for its anti-oxidant and anti-inflammatory properties, includes whole grains, vegetables (particularly green leaves), fruit, berries, nuts (including almonds), seeds and olive oil. The Flow app, free to download on iOS and Android, can help people to improve their nutrition and reduce the risk of depression at home.

Get therapeutic sleep

90 per cent of depressed people struggle with sleep, which is likely to increase with fears over coronavirus. Good quality sleep is a form of overnight therapy, and increases the chance of handling strong emotions. Try to wake up and go to bed at the same time every day. Achieving eight hours of sleep, taking a hot bath, setting the bedroom temperature to 18 degrees and having no screen time two hours before bedtime will also help.

This too shall pass

Learning relaxation techniques can help you with the mental and physical feelings of fear. It can help just to drop your shoulders and breathe deeply. Or imagine yourself in a relaxing place. You could also try learning things like yoga, meditation, massage, or listen to the Mental Health Foundation’s wellbeing podcasts.

While this time of anxiety might seem endless, keep in mind that things will eventually return to normal. Stay calm and be kind, to yourself and to others.