Take care of your mental health during COVID-19

As measures to protect the population from the spread of the coronavirus (COVID-19) increase, we are increasingly faced with more restrictions. This is likely to present challenges for many of us who are having to establish and adapt to new routines. Based on this, we present the "five ways of well-being" which is a simple but effective framework that can be used to remind you of some key points that you can focus on to help your mental health.

ARTICLE INDEX

1. Connect

2. Get active

3. Take note

4. Keep learning

5. Give

6. Final thoughts

1. CONNECT

In the absence of physical contact with family and friends, today it is more important than ever to make a conscious effort to stay connected with others. It is vital that you remember during this time that while you may experience difficult feelings, you are not alone and there are likely many people feeling the same.

While you're socially estranged, working from home, and in confinement, try to focus on a sense of social contact. You can try replacing face-to-face contact with virtual contact from phone and video calls or get in touch by message or email. In addition to connecting with family and friends you can't see in person, recognize that relationships can become strained with the people you live with. You can improve this by being considerate and respectful of others and by communicating your needs. Work with them to make sure they get through this time to the best of their ability.

Not everyone can have someone to call regularly. If you feel like you must have a conversation, look for options to share your thoughts.

2. ACTIVATE

You've likely exercised daily as part of your after-work routine, or gone to the gym or a fitness class. But with the reality of Covid, many of these activities have stopped, however, you need to stay active in different ways.

With the current restrictions on leaving the house, it is especially important that you maintain your levels of physical activity and movement. Physical activity is important for mental health because it releases hormones that make you feel good, as well as cortisol (which helps control stress). It can also help you sleep better.

You can use the hours allowed by your local authorities for exercising, walking, jogging, or cycling. Make sure to do this if going out is allowed in your area. The benefits of the outdoors including getting some vitamin D, being in nature, and lifting your mood. Feeling the sun on your face and hearing the birds singing can give you a real boost.

You can also find ways to be active at home. There is a good sort of virtual classes and programs available online or through fitness apps that you simply can start with.

3. TAKE NOTE

This is a very unusual and disturbing time, and COVID-19 is likely to be on your mind most of the time. The more attention you pay to the situation, the more it can affect the way you think and feel. At the moment, with a great deal of global attention on COVID-19, you may feel overwhelmed or overloaded with information. Therefore, it is important that you take into account the positive and pleasant things and even the neutral ones.

One way to try to do this is often to specialize at this moment. This can help you feel calmer and deal with difficult thoughts better. Give it a try by taking a few minutes out of your day to sit quietly and focus on your breathing. Observe what it feels like to pause and really pay attention to the sensation of breathing in and out. Another option could be to take note of the sounds around you. As the weather improves, you may want to sit outside or open the windows and notice what you can hear.

A third option is to practice gratitude: Take some time to think about what you are grateful for each day, no matter how big or small.

You can take free online brainstorming sessions to try this technique during this uncertain time.

As you think about the things that you would like to write down, you may also want to consider the things that you would like to take less note of. If you find that exposure to the news or social media is negatively affecting the way you feel, you may need to limit your access to it.

The World Health Organization advises checking news updates at specific times of the day, once or twice. It is important that you be selective about which sources you use to access credible information.

4. KEEP LEARNING

Many people are unable to work or carry out their activities in the same way as normal. The habitual sense of purpose or routine that your daily life may currently have can have you disoriented at this time. The good news is that learning can help you build self-confidence and provide you with a sense of purpose and accomplishment.

If you have children at home, they may want to learn together. This could be through your support with homework or learning a new activity together, such as cooking, baking, or drawing. The avenues for learning are now broader than ever with the availability of books, audiobooks, podcasts, documentaries, and online learning. Try to think of something that interests you and explore ways to learn more about this topic or skill.

5. GIVE

The act of giving can make you feel good and helps you feel connected to others. Now, more than ever, it is so important that you work together to get through this difficult time. There are many ways you can give to other people in the absence of being able to meet people or see. By simply following the guidelines of your local authorities, you are helping to prevent the spread of the virus.

You can also volunteer. Think of the different ways you can support others or do something nice for them. Giving can make you feel good while helping you feel connected to others. Now, more than ever, it is important to work together to get through this difficult time.

6. FINAL THOUGHTS

As a first step in taking care of your mental health, it can help to think about steps you can take to help you better manage next few months. You may want to consider what resources are available to you, what interests you, what motivates you, what you value, and who else you could involve.