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Stay cool during the coronavirus crisis

There are people whose optimism knows no bounds. Even during the current coronavirus crisis, they have no difficulty facing and accepting the situation. This inner strength is also called resilience. "It is a kind of mental immune system – and everybody can strengthen this immune system", says Dieter Studer, who works as a prevention management specialist at SWICA and has a Bachelor's degree in Psychology.

The seven factors of inner strength

Resilience is based on seven pillars, all of which are closely interlinked. The pillars are: optimism, acceptance, solution orientation, mindfulness, self-responsibility, network orientation and future orientation.

Resilient people look positively into the future; in other words they have a healthy optimism. When changes happen, they look for possible positive effects. During the coronavirus crisis, for example, they have been using their time constructively to launch new projects or try out new sports (SWICA supports more than 100 online offerings). Even if things don't turn out as they would like them to, they don't bury their heads in the sand. Instead, they keep going over any hurdles that life places in their way.
Resilient people direct their energy towards the things they can change and accept things and situations that can't be changed. They let go of the past.
Resilient people have clear goals and pursue them without allowing themselves to become discouraged. But they also know when to abandon a goal they have set themselves. Resilient people are open to suggestions and think outside the box.

Mindful people have good self-perception. They focus their awareness on the here and now. This improves their concentration and significantly reduces stress levels. Incidentally, SWICA supports its customers by contributing up to 600 francs (go to detailed information) towards mindfulness courses run by MBSR or TLEX.


Resilient people know that they can change themselves and things around them for the better through their behaviour. They are not victims; they shape their own lives. Everyone who tries out new things inevitably make mistakes – even people with special talents.
Friendships have a positive influence on our perception of stress and even on cardiovascular diseases. Good friendships can be a source of strength in difficult times. As an African proverb says: If you want to go fast, go alone. If you want to go far, you have to go with others.
Resilient people not only have a vision of the future, they also have concrete goals in life – from daily goals to annual goals.

How can I strengthen my resilience?

"If you want to strengthen your resilience, you should take a look at your personal balance of stresses and resources", says Dieter Studer. As soon as you identify an imbalance, you should start building up your resources. "Whether this is done through hobbies such as nature, family, friendships and sport varies from person to person and is an aspect of self-management." The following tips can help you to strengthen your resilience.


Look after yourself
Be mindful of yourself. Get into the habit of consciously doing something good at least once a day. "The easiest way is to make a list of things that help you to relax quickly", says Dieter Studer. Perhaps it's a relaxing bath? Exercise? Cooking? Your favourite food?

Mindfulness exercise: Use microbreaks when working from home to do mindfulness exercises, such as breathing exercises. Close your eyes, place your hands on your stomach and focus on your breathing. Breathe in deeply through your nose, feel the abdominal wall rising and then falling as you exhale.

Remain optimistic
Optimism can be learned. For example: You're on your way home in your car. You're stuck in traffic or you just happen to have a moment for yourself. Consider: What am I thankful for in my life? What am I happy about right now? What do others envy me for? What were the three good things that happened today? "These conscious thoughts will quickly improve your state of mind. Over the medium term, this approach will build your resilience. After all, daily moments of contentment give you a feeling of happiness and strengthen your defences for when times get tough", explains Dieter Studer.

See things are they really are
Are you deeply worried? Are you plagued by anxiety? Then ask yourself the following three questions:

  • What's the worst that can happen?
  • What's the best that can happen?
  • What's the thing that's most likely to happen? (based on experience)

"These questions help to make diffuse anxieties easier to grasp and then address in a practical way," said Dieter Studer. Maybe you've had to shut your business down because of coronavirus and now you're worried about your finances? Then find out more about the support that the government has pledged to provide and how to access it. "Distracting yourself can also be useful, through singing for instance. You could write your own raps for example or play number games or solve arithmetic problems."


Keep moving
When the body is under stress, exercise helps, whether it's a jogging session or a walk in the woods. "It clears the head and reduces tension", says Dieter Studer. But you can also exercise within your own four walls. Live-streaming offers are very popular just now in many areas including yoga, dance and other types of workout.

Eat a healthy diet
People under stress tend to go for sweet and fatty foods. However, a healthy diet not only strengthens the immune system, it also does your spirits good. "Plan your meals so you don't have to go shopping too frequently."
A healthy diet is balanced and contains all the necessary micronutrients, macronutrients and vitamins. You can read more about this here.

Call your friends
We should all keep our distance, but friends are important. At present it's a little more difficult to maintain friendships. But it can be done: Call your friends. You could have a chat after work, for example. A video call can create a feeling of proximity. And who knows: Maybe the current crisis will even strengthen our friendships.

SWICA supports you with exclusive services and benefits

Online training for SWICA customers

A crisis like the current coronavirus crisis can have significant psychological impacts. With the online training, which is carried out by psychologists and / or psychiatrists from telemedicine santè24,, SWICA customers can use the online training to work on their psychological symptoms and develop solutions for them. The training teaches techniques that can be used to resolve situations. It is also about how to deal with situations over which one has no control and which trigger difficult emotions. Customers can work through the training independently. The santé24 psychologist and/or psychiatrist will remain in contact with you during the online training.

Go to brief summary of online self-help course

Or do you need psychological counselling?

Perhaps you're worried or fearful about coronavirus? Isolation, a difficult home-working environment or other uncertainties can be very stressful. SWICA offers its customers free psychological counselling from doctors and psychologists at the santé24 telemedicine service. Call santé24 to arrange a counselling appointment.

santé24 – your Swiss telemedicine service

Phone +41 44 404 86 86

Here you can find a selection of SWICA-recognised courses

Here you can find a selection of SWICA-recognised live-streaming courses
  • TLEX Institute: mindfulness and resilience training, and coaching for mindfulness training
  • Athayoga: livestreaming yoga
SWICA-recognised benefits relating to exercise, wellbeing and nutrition
SWICA supports more than 100 courses and a wide range of health promotion offers. These include fitness training, personal coaching, dance workouts, memberships of gyms, swimming pools and climbing facilities, health courses, preventive healthcare programmes, nutritional advice, memberships of selected sports clubs and much more. Here you can find information about SWICA benefits and SWICA-recognised partners and providers.
Because health is everything

Physical fitness, a balanced diet and wellbeing are important elements in a healthy lifestyle. That's why SWICA supports your personal commitment in all areas of health with annual contributions of up to 800 francs under the COMPLETA PRAEVENTA and OPTIMA supplementary insurance plans (go to detailed information).

Incidentally, supplementary insurance always provides valuable additional benefits above and beyond those available under basic insurance. It can be taken out with SWICA at any time, regardless of which insurer currently provides your basic insurance. .

SWICA is there for you

The SWICA team would be happy to assist you online or by phone if you have questions about benefits or require personal advice. Call free of charge on 0800 80 90 80 or complete the form below:

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For your health at home

SWICA supports you with medical services and advice around the clock and has useful recommendations and products for promoting health and preventing illness. Here you can get valuable tips on staying in shape while at home and working from home. You can also discover the online courses and coaching sessions that SWICA supports.

All coronavirus offers 

Getting medical support and recommendations for symptoms

Staying fit and healthy at home: Tips and offers

Personal training: Why you will reach your goals more quickly

Nutrition: Tips for the immune system and offers for at home

Resilience: Strengthen your mental immune system