Mental Wellness during the COVID-19 Pandemic
Since the onset of COVID-19, many of us have had huge disturbances to our daily lives and schedules due to social distancing and stay at home orders. Many of us have experienced a loss of employment or a change to working from home, have had to deal with homeschooling our children or trying to find child care, or have just been overwhelmed by the onslaught of ever changing information out there. Many of us have had increased worry, stress, or fear about contracting the virus or it affecting those close to us who may be vulnerable or at high risk. Those of us who have had a previously diagnosed mental health condition may have found this time especially challenging. It is important to note that our mental health is just as important as our physical well-being.
Mental health refers to our cognitive, emotional and behavioral well-being. How we think, feel, act, handle stress, relate to others, and make choices can affect our activities of daily living, relationships and our physical well-being. The mental health impact of quarantine and social distancing has been shown to cause or exacerbate a range of mental health conditions including anxiety, depression, anger, sleep disturbances, and post-traumatic stress disorder (PTSD). There are several things that we can do to boost our mental health and help others who may need extra support and care at this time.
- Keep a Routine – It is important to make an attempt to keep structure and balance in your life. Go to bed and wake up at the same time each day. Keep up on personal hygiene including getting dressed and brushing your teeth. Keep up a routine of getting proper exercise and doing activities that you enjoy.
- Get Moving – Regular exercise has been shown to boost your mood and relieve stress and tension. Go for a walk, ride your bike, go for a hike, enjoy the parks, try yoga, check out workout apps or take part in free online workout classes. Put on some music and dance. Aim for 30 minutes of exercise per day.
- Get Outside – Get outside and enjoy nature every day. If concerned about physical contact, go out earlier in the morning or later in the evening to reduce how many people you come across. If you are at higher risk and opt to stay home, open your windows or get out into your backyard or front porch to get some sunshine and fresh air.
- Stay Socially Connected and Engaged – Everyone will have a different perspective on when they feel safe socially reconnecting in public again and that is ok. Regardless, it is important to keep in regular contact with people close to you whether it is by telephone, text, email, social media, social distancing, or in person. This can help you to feel less isolated and may help to improve the mental health of a loved one or friend. On another note, spend extra time playing with your children. They don’t often verbally express how they are feeling but may make an extra bid for your attention and communicate through play. Play is cathartic and helpful for children; it is how they process the world around them and problem solve.
- Get Proper Nutrition – Eat healthy meals at regular times and stay properly hydrated. Limit alcohol consumption. Avoid using alcohol and drugs as a means of dealing with fear, anxiety, boredom, and social isolation. What we put in our bodies directly affects our output.
- Limit Screen Time – Newsfeeds are often sensationalized, negatively skewed, and alarmist in nature to increase our attention, however, this can also increase our stress, anxiety, fear, and worry. While it is important to keep informed from a few trusted news sources, it is important for our mental health to limit how often and how much time we spend doing so. Instead, replace screen time with more calming activities such as reading a book, taking part in a hobby, going for a walk, or touching base with loved ones.
- Stress Management – Being able to manage your stress and being able to help your children or other family members to manage their stress can help you mentally, physically, and emotionally during this time. Make time for yourself to rest, to take part in an activity that you enjoy, and to calm your mind. Develop a self-care toolkit; this is something that will look different for everyone as we all have different needs. Most people find that an effective self-care strategy includes a sensory component such as touch (soft blanket or stuffed animal), taste (chocolate), sight (photos), hearing (music), smell (lavender or eucalyptus essential oils), vestibular/movement (swinging or rocking), or proprioceptive/comforting pressure(weighted blanket). Daily meditation or use of meditation apps such as Calm or Headspace can also be helpful to ground or calm a restless mind. In addition, you can practice deep breathing exercises. One example is to take long slow breaths in through your nose for 4 seconds and then exhale for 4 seconds. Slowing our breath can help to induce a self-soothing response through activation of our parasympathetic nervous system.
- Help Others – Support people in your community if you are able. This may include donating food, helping someone with their shopping or yardwork, and volunteering where appropriate. Consider donating blood if you meet the criteria as high need still exists in our area. Studies have shown that being helpful and kind will help to boost your own happiness and is a great picker-upper.
- Have Fun – Make a plan to do something you enjoy every day. Take this time to explore new activities, take up a new hobby, let your creativity shine. Finding a creative outlet can help to manage your emotional well-being.
- Notice the Good, Find Lightness and Humor each Day – There are a lot of scary, negative, and overwhelming news stories out there. It’s important to counterbalance the heavy information with hopeful information. Take time each day to seek out the helpers, the good news stories, the funny or cute videos.
Lastly, don’t be afraid to reach out for help if you need it. You are important. Staying in contact with people you trust and who care for you can help to support you if your mental health declines. Your therapist or doctor is also there to support you at this time if you need them.
At the end of the day, remind yourself that this is temporary and just like a season of life, it too shall pass. Take life one day at a time and be present in the moment. Recognize what you can do and accept the things that you cannot control. Enjoy the little things in life. There is a lot to be thankful and grateful for.
Kristen DePrey, MSPT