Within the scope of the extraordinary measures to contain and mitigate coronavirus-19 and faced with a new lockdown, a change in our routines is necessary once again.
Confronted with this new scenario, it is normal to feel overwhelmed and experience a mixture of emotions and feelings.
We may feel more anxious, sad, frustrated, less motivated and/or more tired. In addition, there is a general fatigue regarding the pandemic, based on uncertainty and a whole series of concerns, such as:
- at academic level ("what implications will this additional lockdown have on my training and transition to the job market?");
- what impact will it have on my individual and family physical and psychological well-being?;
- concerns regarding the socio-economic implications of yet another lockdown.
In this sense, and in order to overcome this adversity, our psychological well-being and resilience are essential aspects. Therefore, it is important that we continue to care for and develop them, paying attention to the warning signs that tell us that we need help.
If you are struggling with excessive anxiety and restlessness feelings, or feel overwhelmed and unable to function on a daily basis, don't be shy about asking a mental health professional for help.
We remind you that for FMUL students, Espaço S continues to operate online.
To make an appointment, send an email to firstname.lastname@example.org
You will find additional information at https://www.medicina.ulisboa.pt/espaco-s
There are also other telephone support networks that you can use:
- For students – TikTalks (additional information here)
- Psychological Counselling Line SNS24 - 808 24 24 24
- Crisis Psychological Support Line for University of Lisbon employees and students – UNDER CONSTRUCTION: Additional information soon
The University of Lisbon also has a protocol with SAMS (Medical and Social Assistance Service of the South and Islands’ Bankers Union). All available information here.
We will update the list with new contacts as we know about initiatives.
TAKE CARE OF YOUR PSYCHOLOGICAL WELL-BEING: SMALL BEHAVIOURS CAN CONTRIBUTE TO IMPROVED WELL-BEING.
Therefore, we offer you some tips and reading suggestions:
Keep your routines as much as possible.
Get up and go to bed at the usual time, set work goals for your day-to-day activity, dress and get ready as if going to work. Use a daily planner to organize your day, including working hours and not forgetting rest and leisure time. Without this routine, it is very easy to procrastinate, that is, to systematically postpone certain tasks.
Find out about other personal and professional management strategies here [source: Portuguese Psychologists Association]
Practice physical exercise, be careful with what you eat and with your sleep hygiene. For tips on how to get a good night's, sleep read the information here [source: Portuguese Psychologists Association]
It is important to keep in mind: physical distance does not mean social distance. Continue to use your support networks, contact friends/family by phone or video call.
Do activities that relax you and find ways to express what you are feeling (either sharing it with someone or writing down your thoughts/feelings...) We suggest reading “3 steps to deal with anxiety” [source: Portuguese Psychologists Association] or performing diaphragmatic breathing exercises [access explanatory video]
For families with children and teenagers, here are some more reading suggestions:
- CONFINED FAMILIES KIT
- Como ajudar as crianças a lidar com o stress (how to help children cope with stress)
[source: Portuguese Psychologists Association and World Health Organisation]
We are available to all those who want to contact us!
A joint initiative by the Student Support Office and the Communication Office.