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Caring for your mental health amidst pandemic

Updated: Mar 11, 2023


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Since then, many lives and livelihoods have been disrupted, and social and political issues continue to wreak havoc as a result of COVID-19’s implementation.


We have endured numerous lockdowns by now.

Most of us may have experienced being in isolation or quarantine.

And we’ve been continuously trying to maintain a stable life or as they’ve called it, a "normal" life.


These occurrences, combined with the uncertainty of it all, can be very overwhelming, putting our mental health at risk.


Any of us may have experienced or is currently dealing with one or more of the following:

1. Fear and worry about your health and the health of your loved ones, your financial situation or job, or the loss of support services you rely on.

2. Changes in sleep or eating patterns.

3. Difficulty sleeping or concentrating.

4. Worsening of chronic health problems.

5. Worsening of mental health conditions.

6. Increased use of tobacco, alcohol, and other substances, (Centers for Disease Control and Prevention, 2020)


That said, it is completely normal to feel stressed or helpless, anxious, constantly on edge, frustrated, and a variety of other emotions that one may find difficult to express. What you are currently going through is valid, no matter how big or small you might think it is.


Below, I've included helpful links and/or strategies for taking charge of your life by first taking care of your mental health, which is especially important during this pandemic.


Staying active at home

Regular physical activity and exercise can help reduce anxiety and improve mood. Find a movement-inducing activity, such as stretching exercises, Yoga, Zumba, or even simple domestic chores. All of these are great and enjoyable activities that you can do at home. It has the potential to benefit you both mentally and physically.

If you have the opportunity to go outside though, go for a walk or run while taking in the sights. It is a quick way to get in touch with nature.


Additional Info:


Aim for that 8 hours of sleep

Whether we are in a pandemic or not, getting 7-8 hours of good quality sleep is always beneficial. It helps strengthen your heart, boosts your immune system and mood, increases productivity and focus, improves your memory, and many more.


Additional Info:


Start or maintain a healthy diet

We've all learned the value of leading a healthy lifestyle. Now could be a good time to start learning to cook, creating a healthy meal plan, experimenting with recipes, and even writing your cookbook.


Drinking plenty of water is also part of maintaining a healthy diet. Experts generally recommend eight 8-ounce glasses of water per day, which equates to about 2 liters, or half a gallon. So, drink up!


Additional Info:


Minimize your exposure from your electronic devices or the internet by doing more offscreen activities, such as leisure activities, your pastime hobbies, or learning new courses

To simply put, unplug and disconnect. Instead of scrolling mindlessly on your gadgets for hours, you can try setting aside time for yourself to relax and or recharge by reading a book, listening to some of your favorite music, journal writing, and so on. Choose a technique that works for you and use it regularly.


Additional Info:


Catching up with your friends or engaging in social activities online

I understand that some people prefer to be alone and in their own space (such as myself). We must not, however, forget to check in with our loved ones, friends, or even a random stranger who we believe deserves a warm greeting. Showing that you care and performing even the smallest act of kindness can make someone's day.


Even if we don't want to admit it, having someone to talk to, even if only for a few minutes, brings us joy.


Additional Info:


Limit news consumption most especially if it’s starting to affect your mental health

It can be nerve-racking to hear and see terrible news after terrible news. Fighting the desire to withdraw from the res of the world may have become more difficult as time passed. You can take a break from the news and/or social media if it is becoming too much for you. It doesn't make you a selfish person. If necessary, you can try a social media cleanse/detox and limit your exposure to news media for a few days or even weeks.


Yes, staying informed is important; however, it should not come at the expense of your mental health. Keep in mind that finding a healthy balance in everything is advantageous!


Build a daily or weekly routine

Establishing a daily or weekly routine allows you to take control of your life by allowing you to gain focus, limit procrastination, and create momentum, which can be very helpful if you have a busy schedule or are overwhelmed with boredom.


Additional Info:


Most importantly, cultivate mindfulness

Mindfulness is the practice of paying attention to the present moment with compassion. Instead of being overwhelmed by our daily experiences, cultivating mindfulness encourages us to respond to them in wiser, more compassionate ways.


If you're constantly stressed, anxious, or worried, engaging in mindful activities like meditation, deep breathing, and being present can help alleviate these feelings. These exercises can be done with or without guidance. Mindful walking or eating can also help you gradually incorporate mindfulness into your daily activities.


Breathing exercises are the most basic and straightforward mindful activity you can try. I recommend that you practice “The 3-Minute Breathing Space” as it will only take 3 minutes.


Here’s how it goes:

  1. First minute: Start breathing and concentrate on answering the question, "How am I doing right now?" You're checking in with yourself in some way. Bring your attention to any sensations or thoughts that may arise.

  2. Second minute: Pay attention to your breathing. Slowly inhale through your nose, hold for a second, and then slowly exhale through your mouth. Don't rush; simply follow your breathing pattern.

  3. Third minute: As you continue your breathing, attend to your body. Try to encompass a sense of your entire body, your posture, and your facial expression, as if your entire body were breathing. Close the exercise by opening your eyes, shifting your position, and bringing your awareness back into the room.


Simple but effective.


Do incorporate mindfulness into your daily routine most especially if you’re in isolation/quarantine and or lockdown.


Additional Info:


I hope the information and resources I've provided inspire you to start caring for your mental health amidst pandemic.


If you are feeling overwhelmed by sadness or anxiety, are self-harming or at risk of self-harm, or believe you are unable to cope with what you are going through, there are mental health services that can help. If it becomes a problem, such as disrupting your daily activities for several days in a row, I recommend that you contact your healthcare provider or seek professional advice as soon as possible.


I've also compiled a list of crisis lines, hotlines, and other resources from around the world for your convenience. Please do not hesitate to look into it:


Click here.


TW: Suicide

—

Suicidal thoughts are common in times of extreme stress as well Suicide is avoidable, and assistance is available. More information about the risk of suicide, warning signs, and how to respond if you notice these signs in yourself, a friend, or a loved one can be found here.


Please understand that there is nothing to be ashamed of if you decide to seek help. Therapy is awesome!

Anyway, thank you for taking the time to read this. I hope you’re safe and well wherever you are.

‘Til the next blog,

Elly

Mental Health Advocate, @_momentsofbeing


Image by pikisuperstar</a> on Freepik

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