A therapist-approved guide on how to beat COVID-19 stress in BJ

In association with Raffles Medical Beijing

While most of us are fighting fit amid concerns of a resurgence of the virus, experiencing a prolonged wave of social distancing measures and disruptions in everyday life can take a toll. With seemingly no end in sight to all that's going on here and there, staying chill can feel like a job in itself at times, and it’s easy to feel restless, stressed, overwhelmed, or lose our bearings. 

But troubling times don’t have to mean a troubling mind. Taking the time for our mental and emotional wellbeing – albeit often overlooked – is an important step to destress, refocus and recalibrate, especially right now. And luckily in Beijing, there are a handful of resources that help support our mental health, from counseling services to support groups.

For those who want to reach out or just talk, the Beijing Raffles Medical Clinic for one, has been a long-time reliable source of support for expats and locals alike. Their team of doctors and counselors, who’s experienced and internationally trained, provides a comprehensive range of therapy for individuals, couples or families both in-person and online and covers an array of topics and mental health issues. 

So whom better to reach out to for some expert guidance than the ones at Raffles Medical Beijing? On the heel of their newly-unveiled second level, where their Mental Health and Counseling department is located (and units like dentistry and physiology), we paid a visit to Dr. Regina Ho, who’s well-versed in putting words to feelings, for some tips on how to stay calm and keep sane during trying times. 

Greeting us with a warm smile, Dr. Ho sat down with us for a brief session that gave us a chance to do a bit of reflecting on our own about how the current real-world events have affected our daily lives. Though not the easiest topic to broach at first, we quickly felt safe and comfortable enough to divulge our feelings, thanks to Dr. Ho’s approachable sense of humour, soft-spoken demeanor and caring nature. 

We probed deeper as we went on, and tried to make sense of our thoughts by connecting anecdotes into patterns – all of which turned out to be quite a soothing and self-reassuring experience. Via simply chatting to someone like a therapist and sharing bits of ourselves, we were surprised to learn how quickly our mind felt lighter, decluttered, and recharged itself.

So without further ado, below are some of Dr. Ho’s advice on how to cope with the crisis and look after our mental wellbeing in Beijing.

About Dr. Regina Ho: 

With a master’s degree in mental health counseling from the University of Massachusetts and a doctoral degree in clinical psychology from the Fuller Graduate School of Psychology, Dr. Ho has extensive clinical experience in Australia, China, and the US in a myriad of settings, including hospitals, community mental health clinics, university counseling centres and substance abuse rehab centres. She is certified in Emotionally Focused Therapy, which recognizes the importance of emotion as the key to who we are and the ways in which our interpersonal interactions get organized into patterns and cycles. 

Know the signs for depression and anxiety

We all go through periods of sadness or panic at times but in some cases, they may suggest something otherwise or more serious, like depression and anxiety. Hence it's important to know the signs so we can prevent it. We should look out for depression 'when the feeling of the depressed mood, whether it's a feeling of worthlessness, hopelessness or guilt, becomes persistent (i.e., most of the day or nearly every day),' Dr. Ho says, and when there are physical symptoms such as lowered energy, difficulty in focusing and sleeping, change in appetite or weight loss.' 

While anxiety bears similar symptoms like loss of appetite, focus and sleep, 'it's more about when excessive worrying gets chronic and out-of-control, with physical symptoms such as racing heartbeat, sweating, muscle tension when agitated.' While both conditions can affect our functioning, don’t fret, they’re also very treatable.

Develop active, healthy routines

Stress might seem inevitable at present but it’s also a normal, human reaction, so we shouldn’t beat ourselves down. The key to combat it is to start develop healthy and active routines,' Dr. Ho says. This will not only keep the body strong, the structure and physical activities can help bring a sense of purpose and positive feelings. 

Simple, tangible things we can do to destress include going outside, even if we don't have to, and getting into the habit of doing enjoyable or calming activities every day, such as going for a walk or stretching with light music before bedtime. It's also important to watch out for unhealthy coping strategies such as binge-drinking, hiding behind electronic devices, which are temporary fixes that tend to create more problems in the long run, according to Dr. Ho.

Practice gratitude

With much uncertainty still looming, keeping ourselves grounded and motivated can feel like a task every day. However, doing something such as staying present, and practicing gratitude can be especially helpful, Dr. Ho says. Practical steps we can take include meditation — whether it's emptying our mind or focusing on a certain word/thought — and journaling one thing that we’re thankful for at the end of each day, or trying to keep a flexible, open mind to all the new possibilities ahead, according to Dr. Ho.

Give yourself and your partner space

For those cohabiting with roommates, partners or family members, it can also be a tricky time. Everyone copes with stress differently, and when our personal space is confined it can be challenging for us to cope. Thus it's crucial to 'give each other space, while being intentional about showing support and affection, and be explicit abour your feelings or needs rather than expect your patner to read your mind' Dr. Ho says.

Build your support system intentionally

Missing the physical side of socializing with your friends, family or colleagues because of social distancing? Well, don’t wait; instead, reach out. Call them, invite them for coffee. If you need support, talk to your friends and tell them how you feel. Humans are not meant to go through hardships alone, and when someone is in our corner, even the same struggle can feel different.  'Remember that you're not alone and you shouldn't struggle alone. Reach out, seek support, and in that process, you might be helping someone else too,' Dr. Ho says.

Keep workspace and personal space separated

Social distancing has also had many of us turning our flat into the home office, and that’s often a lot easier being said than done. To stay productive this work-from-home season, maintaining a structure and boundaries is crucial, so 'try to separate our workspace and personal space as far away as possible, even if it’s just putting up a sign or changing something on your desk, and use office hours rather than letting everything merge together, as well as take self-care time when you have a break,' Dr. Ho says. Also remember to go outside once a while, switch off your devices, and lastly, don’t take work to bed.

Take time out from social media

Trying to stay informed in an era of constantly shifting newsfeed can be overwhelming. Our mind can be burnt out, if we’re presented with too much information. Research has shown that the mind is easily influenced and can be conditioned to think a certain way, especially when exposed to too much negativity. 'To cope with this, I would control the amount of stimuli, especially negative ones I expose myself to, as well as select my source and determine the time and duration of exposure,' Dr. Ho says.

About Raffles Medical 

Founded in 1976, Raffles Medical Group has evolved from a 2 clinic practice in Singapore to an integrated healthcare provider with 370 doctors now serving patients in 13 key gateway cities in Asia. Established in 1994, Raffles Medical Beijing Clinic is run by a highly trained and specialized team of professionals to ensure that their patients receive quality, comprehensive medical care. 

With doctors coming from more than 30 countries, language barrier is never a problem here. So you can rest assured that you and your family are receiving the best possible international medical care. Right now, the clinic is under renovations while still providing all the services at consistently high standards, including Family Medicine, Paediatrics, O&G, Dental, Mental Health, Physiotherapy and Specialist services. It is expected the renovation will be finished around August. By that time the clinic will bring you a brand new look, new services and advanced facilities. And the new night clinic and 7x24-hour emergency services will be set up to benefit the surrounding communities. 

Need someone to talk to? Contact them at 010 6462 9112, or follow them on WeChat by scanning the QR code below:

 Suite 105, Wing 1, Kunsha Building No. 16 Xinyuanli, Chaoyang District, Beijing

Phone: [phone]

Hours: 8am –6pm daily

Email: [e-mail]

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