Taking Care of Your Mental Health During COVID-19
If you are struggling right now, you are not alone. We are living in unprecedented times, with no clear date for when things will return to normal. Given the current reality, here are some suggestions for ways to take care of your mental health right now.
-Get enough sleep- Being under chronic stress is extremely taxing to your body’s resources. And living through a pandemic has created situations of chronic stress for many people! During sleep, your body is able to rest and restore itself, helping counteract the effects of chronic stress. Making sure you get enough sleep during these times is especially important, and can help mitigate physical and mental health issues. Everyone’s sleep needs vary, but aim for 7 to 9 hours a night. You might find that you need more sleep than usual. This is very normal and part of your body’s way of trying to manage the physiological effects of stress. If you can, try going to bed an hour earlier or taking a nap during the day. Research varies on the most effective length of a nap, so try a few different lengths (20, 30, and 60 minutes) to find what works best for you.
-Eat well- The temptation during times of stress is to reach for foods that are high in sugar and carbohydrates. This is part of a natural response to stress where your body is signaling that you need energy (sugar) fast! But after that initial rush, sugar and processed foods can have negative effects. These effects may be amplified when you’re stressed, including weakening your immune system, accelerating aging, and ultimately decreasing your energy levels. Eating lots of fresh fruits, vegetables, and whole grains gives your body the fuel it needs to keep your body and mind healthy. You don’t need to overhaul how you eat all at once. Try eating an apple a day or switching out a soda drink for a cup of green tea.
-Move your body- Exercise is a natural way to alleviate stress, and provides mood-boosting benefits by increasing the levels of endorphins, dopamine, norepinephrine, and serotonin in your brain. The increase of these chemicals also improves memory function and concentration, which are both negatively impacted by stress. Exercise can help reduce those negative effects. Aim for 20 minutes of moderate exercise a day- maybe a brisk morning walk to start your day or try out a workout video online!
-Take a screen break- As stay at home orders have continued, the amount of screen time people have each day has increased. Face to face interactions have been replaced with video conferences, news consumption has increased, and people are watching more TV and movies as other activities have been limited. Even therapy has become an extra hour of screen time! Taking a break from your screen has both physical and mental benefits. Physically, taking short, frequent breaks from looking at your screen reduces strain on your eyes, which can also reduce headaches and head and neck pain. Mentally, taking a break from the content you consume via your screen can give your mind and body a chance to re-regulate after engaging with content that provokes stress or fear. Try taking a screen break during lunch or turning off all screens after dinner.
-Keep in touch with loved ones- As humans we are wired for connection and community. Although the current social distancing guidelines discourage close contact with people outside of your household, that doesn’t mean you can’t keep in touch! Try organizing a virtual dinner date with friends or family- you can even plan to cook the same meal while you’re on the call! For friends and family who live nearby, consider scheduling a “driveway date.” Bring your own chair, measure out six feet, and visit in person! On the flip side, honor your own needs when it comes to spending time with other people. Many people have experienced an increase in contact with loved ones as people check in more frequently to make sure everyone is healthy and safe. If you’re feeling overwhelmed with contact, it’s o.kay to take a step back to recharge alone. Setting boundaries on when, how, and how often you communicate or spend time with people is an important and valid part of taking care of yourself.
-Talk to a therapist- There is no guidebook for how to live through these times. Everyone is just doing the best they can, and figuring out how to make things work as they go. For many people, the challenge of living through such uncertainty and fear has exacerbated or brought up a wide range of issues including difficulty concentrating or sleeping, increased anxiety, depression, strained relationships, heightened emotions or rapid mood swings, and intense feelings of paralysis, overwhelm, and exhaustion. If you are experiencing any of these things, you are not alone. And you don’t have to struggle alone! Therapy can help you identify and address any concerns you might have.
-Practice kindness- In a time where everyone is struggling, kindness is more important than ever. As everyone’s coping skills are tested, emotions are heightened, and tempers shortened, kindness can help ease some of the tension. Kindness can be practiced in a multitude of ways. It might look like making a partner’s favorite meal, listening with your undivided attention to a friend who needs to talk, or sincerely thanking the cashier at the grocery store. As you practice kindness towards others, don’t forget to be kind to yourself. Your thoughts, feelings, and experience are valid and important. Give yourself the same grace, compassion, and patience you would a beloved friend or family member. See if you can notice five times during the day when you’ve practiced kindness towards others and yourself. A little bit of kindness can go a very long way!
