Managing Your Mental Health During COVID-19

For many of us, life has changed dramatically.

Staying at home and physically distancing have created obstacles to relating with one another. Not to mention being laid off, navigating the government systems to receive financial assistance, or working at home with your partner while also attempting to homeschool.

It can be a lot, and subsequently, many feelings may ensue.

Because I'm a therapist and a curious person, I'm continually asking the people I speak with how they're feeling during this time. Resentment, loneliness, anxiety, depression, fear, and overwhelm are just a few of the feelings that I've come across in my conversations with others.

The people that I've spoken with resent the extra strain and expectations of working at home while also homeschooling or keeping their children otherwise occupied. There's also an underlying current of resentment with the way chores or childcare is divvied out. Introverts and extroverts alike are describing feeling lonely at the inability to connect in person socially.

All of this cumulatively creates a sense of overwhelm, and feelings of anxiety and depression due to the many unknowns.

I've also realized, albeit necessary, that there’s a lot of talk about physical health, like washing hands and wearing a mask. At the same time, there's hardly any information about our mental health. To start the conversation and support you and your mental health, I've compiled a list of ways to assist you in actively responding to your mental health needs. 

Stick to or create a routine.

In case you haven't noticed, people are creatures of habit. Breaking with our 'norm' has the tendency to make us uncomfortable and increase anxiety. This new way of working at home (and homeschooling) is just that - a breaking of our usual and customary habits.

One way to feel more in control (ahem...less anxiety) is to either continue to maintain your usual routine or to create a new one. With a routine, you know what's coming next. The mystery of the unknown is out of the equation.

My routine is to wake up before anyone else. I take this time to feed and walk the pets, drink a cup of coffee (or two), meditate, and workout.

Take a moment to think about your pre-COVID-19 morning or daily routine. Are you currently maintaining that routine? Does it work for you? Is there something small you could change so that it functions better?

Connection is key.

Introvert or extrovert, we humans are a social bunch. If you go days without making a connection with anyone, you may begin to slowly experience depression. Reach out to friends via Zoom, FaceTime, texting, calling, Google Hangout Video, or FaceBook video. Plan coffee dates, lunch dates, or dance parties.

Social distancing, or what I refer to as physical distancing, doesn't mean isolating from others.

However, you best connect, do it. Additionally, reach out with the frequency that works for you. We all require different levels of connection. Who will you reach out to today?

Move your body.

Take some time each day to move your body. This could look like stretching, yoga, running, dancing, walking, or riding a bike, whatever suits you.

There are many theories behind movement. It breaks up the monotony of the day, presents a unique way to connect with others (hello, online dance party), and exercise has been shown to stimulate the release of neurotransmitters that boost one's mood and overall sense of well-being. And let’s face it, we could all use a little more ‘feel good’ right about now.

Check out YouTube videos for virtual workout routines. Also, check with your local yoga studios or gyms to see if they have a YouTube Channel or are providing streaming services.

How can you move your body today?

Practice gratitude.

I know it sounds cliche, and it's also so beneficial. At this moment, I think we can all agree that we're hearing a great deal about scarcity. The news is full of stories about what we're lacking and what we're unable to do.

Practicing gratitude allows us the opportunity to notice the abundance around us. Being grateful shines the light on the good things that are happening in our lives. Today, I am grateful for the beautiful weather, a stable internet connection, and connecting with friends.

What are you grateful for today?

Take Time to Disconnect.

As in, take a break from social media, the news, binge-watching Netflix, or work. It's easy to lose track of the day when we're staring at our devices. Taking a break is good for our mental health. It helps to press the reset button, thereby creating more productivity.

For those experiencing less productivity, that's okay, too. Honor that your body is requesting a break by intentionally napping, going for a walk, or moving to a new room (or facing a different direction in the room you're in).

It's great to be up to date on what's going on in the world. However, the constant barrage of bad news or comparing ourselves to other people's stay-at-home process or productivity can lead to an increase in anxiety, depression, fear, or overwhelm.

Get outside.

If you can, get outside. Walk in your yard or around your neighborhood, or sit on your porch. Follow your city's stay-at-home ordinance and comply with the appropriate physical distancing and gathering mandates.

If you're unable to get outside, open a window. Even if it's a crack. Why should you go outside or experience the fresh air of a cracked window?

Science shows that nature has a way of decreasing the effects of anxiety and depression.

It also mixes it up a little. So, instead of staring at the same four walls, you're now able to expand on your experience. How are you getting outside today?

Check in with your feelings.

On a regular day, it's easy to move from task to task without taking the time to check in. Now, add working at home, along with the other to-dos; it can be easy to lose ourselves in the mix.

Check in to notice how you're doing. How do you feel? What are you sensing in your body? Notice the feeling and name it. The act of noticing and naming the feeling allows it to move through you more readily and takes away its power.

Insider tip: Instead of saying, "I feel anxious," change it up or reframe it as, "I notice I'm experiencing anxiety." Yes, it's semantics. And, it truly does reframe our perception of the feeling, thereby releasing its power over us. Go ahead, try it.

Also, know you're doing the best you can at the moment. Self-compassion and self-kindness will go a long way. What's one kind of thing you can do for or say to yourself?

You are not alone.

Although, it can certainly feel like it. We're all going through our own version of adapting and doing the best we can. Keep in mind that we're a resilient species. We will get through this - one day or one minute, or one moment at a time.

Ask for help.

If you find that it’s difficult to cope with the impact of COVID-19, reach out for help. Connect with a trusted friend or family member, or make an appointment with a therapist. Most therapists are currently meeting with clients online and are available to support you however you need. If you’re in South Carolina, please reach out to me at https://www.heart-mind-soul.com/contact. (Not sure about online therapy. Click here for more information.)