If a close family member or friend is positive for COVID-19 and ends up in hospital for treatment, you yourself will face a difficult period of uncertainty and stress. Here are some recommendations from psychologists on to equip yourself mentally.

Symptoms of traumatic stress

Hospitalisation of a loved one may lead to a number of emotions, such as massive fear and horror, stress and anxiety, helplessness, insecurity, anger, and waves of hope and hopelessness. There may also be persistent anxiety, difficulty sleeping or concentrating, and other cognitive and emotional struggles while awaiting the results of treatment. While all these feelings are normal in such unusual and challenging circumstances, they are difficult to manage.

The need to connect with other people is a deep-rooted part of our neurobiology. We are robustly prepared to build and maintain relationships, which we then rely on as a buffer to deal with stress and trauma. Social connection promotes physical health, reduces the risk of mortality and promotes our overall physical and mental well-being.

For example, studies suggest that hugging lowers blood pressure in married couples and other groups (Light, Grewen, & Amico, 2005). Another fMRI study has shown that holding a loved one's hand helps control how our brain handles pain and threat.

However, being separated from a loved one or even ending up alone in isolation is an incredible burden on our psyche.

Isolation can even lead to a number of physical and mental problems, including negative effects on the cardiovascular and immune systems.

Recommendations for mitigating psychological effects

While no individual recommendation can take full account of the extent or depth of your feelings, they can provide some guidance and relief.

1. Maintain a routine
Trying to stick to the structure and rhythm of the day, such as bedtime routine, food, physical activity, etc., can help provide you with some foundation and consistency in dealing with tremendous stress and uncertainty.

2. Make a change
Worries, even panic, are common and natural reactions to a major stressor. Yet they tend to exhaust our minds, which leads to more stress, anxiety and fear. If you feel trapped in a whirlwind of thoughts or even on the verge of panic, try to distract yourself with other activities and focus on what you can control instead of what is beyond you.

Try also some of the "grounding" techniques: for example, put your hands in water, take a deep breath, have your favourite food or drink and feel it, or touch an object near you and examine its structure and shapes for a while. A short walk and exercise can also help. On the other hand, avoid self-medication with alcohol or drugs.

3. Reach out to family members and friends
Remember that connections strengthen us. As humans, we are bound by the relationships around us and sharing helps to release tensions.

4. Talk to a professional
A good way to get more support is to ask a psychologist or another type of therapist for help.

5. Seek support in faith and spirituality
Religious and spiritual faith and beliefs can offer hope and perspective in dealing with terrifying and overwhelming stressors. If this is an issue that resonates with you, ask a religious or spiritual community for support and guidance.

6. If possible, maintain communication with the hospital
Each hospital has different protocols for managing communication between the care team and family members of patients with COVID-19. Some offer telecommunications connections, others provide information from employees, and others try to maintain regular contact with the family. Be sure to find out the protocol for communicating with the hospitalised family member and their care team.

7. Inform your children about the situation
Is the hospitalised person close to your children? Don't be afraid to share what's going on with them; give them hope and reassurance. Depending on their age and stage of development, consider how best to provide information.

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