With the outbreak of the Covid-19 pandemic, our lives have come to a standstill.
In the confines of our home, we’re living in monotony. In these turbulent times, mental health issues are not only relevant but crucial.
Alongside health consequences, the movement restrictions and seclusion have triggered emotions, resulting in feelings of helplessness, anxiety, isolation, grief, depression.
The pandemic has only aggravated emotions and set off personal triggers for individuals who were already battling with some form of mental illness, including anxiety, PTSD, depression, addiction, etc.
Owing to these unprecedented circumstances we are in, it is completely normal to feel overwhelmed.
However, it is vital to mitigate its physical and emotional impact.
The key to managing and coping up with these emotions is to learn self-care techniques.
Here are 6 ways to take care of your mental health during Covid-19.
Acknowledge your emotions
Acknowledging feelings and accepting reality makes it easier to handle unpleasant emotions.
The current situation can leave you feeling overwhelmed, upset, stressed, anxious, etc. among several other emotions.
Take your time, allow yourself to process and express your emotions. Try journaling. Journaling educes mindfulness.
Don’t obsess over perfect punctuation, grammar, or spelling. Write without censoring yourself. It’s for you.
Set boundaries by avoiding excessive exposure to social media/news.
While it serves as a good distraction and keeps one up-to-date, overexposure can be mentally taxing.
Disable the automatic notifications feature. Avoid burdening yourself with constant updates.
Watch just one news broadcast or read one media outlet’s update each day.
Get information from reliable sources that are non-sensationalist.
Read the information that’s practical, informative, and not likely to make you anxious.
Sometimes Distraction Can Be Good
Find positive distractions that are conducive to a positive sense of self.
For example, re-organize your house, virtually volunteer at an organization, revisit old DVDs or photographs, binge-watch on Netflix, reconnect with an old hobby, solve crosswords/puzzles, etc.
Catch up with old friends or relatives; call or facetime.
Keep a to-do list. Ending the day by striking things off is therapeutic.
Don’t worry if you can’t strike it off all by the end of the day.
The list is only for setting your day out, not for being fully met all the time.
Meditating And Exceeding Helps
Meditating for 10 minutes a day in the morning can reduce anxiety and increase self-awareness.
If not, try techniques like deep breathing or progressive muscle relaxation.
Exercising can release chemicals such as dopamine and serotonin, which are effective for treating mild depression.
You can still work out indoors even with gyms closed.
You can find indoor workout videos online or join live sessions conducted by fitness experts.
If possible, go out for a walk, jog, or bike ride in a sparsely populated area.
It will boost your endorphin levels and elevate your mood.
Eating nutrient-dense foods
95% of the body’s serotonin (the happy hormone) is made in one’s gut.
Healthy and wholesome food stimulates serotonin levels, which make you feel good, result in good sleep, and stimulate your overall well-being.
According to research in Nutritional Psychiatry, diet and mental health are linked Anxiety, depression, and irritability are associated with low levels of this neurotransmitter.
Get plenty of sleep, exercise regularly, limit alcohol and drugs, and eat relatively well-balanced meals.
Plan a weekly menu. It will keep you motivated throughout the week.
Seek Help From A Professional
If you’re experiencing persistent feelings of sadness, hopelessness, loss of interest or pleasure in activities, or changes in sleep and weight then you must seek help from a professional.
There are plenty of mental health counselors available to help you .
Owing to the restricted movements, therapists and counselors are conducting virtual sessions and giving telephone consultations.
You can text or talk with a therapist through apps like ‘Talkspace’ and ‘Betterhelp’.
In case of emergency, dial hotline numbers for immediate help.
The hotline provides emotional support and assistance from professionals and trained volunteers on call.
You’re Not Alone
Your emotions may be triggered by difficult circumstances, and it is normal.
Despite your best efforts, you may find yourself in an overwhelming situation.
Remember your loved ones are always just a call away.
Everyone is trying to adjust to the new situation. Treat yourself and others with kindness.
Keep up with these self-care practices to take care of your mental health and cope up with these unprecedented times.
Hi, I’m the Founder and Developer of Paramedics World, a blog truly devoted to Paramedics. I am a Medical Lab Tech, a Web Developer and Bibliophiliac. My greatest hobby is to teach and motivate other peoples to do whatever they wanna do in life.