As states across the United States begin to lift restrictions, the question remains is this the wise thing to do? As a therapist, I can see both sides to this: social isolation and financial stress can significantly increase anxiety and depression. On the other hand, if the projections are right, and many more people become infected and are hospitalized or die, the risk for anxiety and depression increase as restrictions are lifted. If restrictions are loosened too soon, and we have a second or third wave of COVID19 and are in shelter at home orders again in the next year, what does that do to mental health and wellbeing? Is the current risk to mental health enough to justify a potential increase in depression, anxiety and suicide rates should we be locked down again? Unfortunately, no one really knows the answer. This is an exceptional time for our state, our nation, and our world. The real question is, how do you manage your own mental health with all these unknowns?
The very first step is accepting that we don’t know the answers. We don’t know what things will look like in a week, a month, or even six months. We also can’t control what happens. This can be an extremely hard thing to swallow if you’re already struggling with anxiety. What we can do is remind ourselves that we can’t control anything but ourselves. We can also remind ourselves that the pandemic will eventually end. We simply don’t know when.
Another way to manage your mental health is by focusing on the three pillars of mental health. These are: nutrition, exercise, and sleep. All three are foundations for good mental health. Eat a balanced diet. Focus on dark leafy greens, berries, lean meats, fish, and whole grains. Stay away from overly processed foods such as chips, cookies, and white breads. Make sure you are moving every day. Physical exercise releases endorphins which are our bodies natural “happy drug.” Endorphins have been shown to significantly improve mood. And finally sleep. Adults generally need 7-9 hours of sleep each night. Set yourself up for success. Turn off the electronics at least 30 minutes before bed. Make sure your bed is comfortable. Engage in a calming activity before bed like reading, journaling, and taking a warm bath.
Focus on what you can do now. If you are confined to your home, focus on those things you can do which you might not have had time for before the pandemic. This may be learning a new skill, organizing your home, reading more books, and spending more quality time with your partner. Becoming immersed in an activity can help stop your racing, anxious thoughts.
Try flipping your script. This is a cornerstone in therapy for managing depression and anxiety. It starts when we become aware of our anxious and/or depressive thoughts. Then, mindfully begin changing these thoughts. You might think “This will never end. I can’t stand the way the world is.” Flip that around to “This is tough. I am managing. The pandemic will end eventually.”
Finally, give yourself grace. This is a trying time for many people. It’s normal to feel anxious or depressed. If you find yourself feeling down, sad, or worried, remind yourself this is normal. Allow yourself to feel that, but don’t stay there. If you find you are struggling with debilitating anxiety and depression, please reach out to a professional.
There are so many unknowns right now. Each day we can be overwhelmed with conflicting news reports. Who do you trust? What is true? What isn’t true? This has led to a significant spike in mental health issues. Remember, we can’t control the future. You can focus on yourself and being the best possible version of yourself during this trying time. If you or someone you know are struggling with depression, anxiety, or thoughts of self-harm, reach out to someone: a friend, family member, medical doctor, or a counselor. You can make it through this.
To Health, Hope and Healing
Krista
Hi! This is my first visit to your blog! We are a group of
volunteers and starting a new initiative in a community in the same niche.
Your blog provided us beneficial information to work on. You have done a outstanding job!