Mental Health and the Pandemic

 Mental Health and the Pandemic

As you know the pandemic threw us into unchartered territory with managing our mental and physical health.  Not only have we had to reassess how we live and work, we have also had to completely re-evaluate the things that are important to us and how we can live in a more balanced way. Experts are predicting that there is a mental health crisis looming on the horizon. As the world begins its recovery from Covid-19, it is more important than ever that mental health is prioritized, and strategies are created to help cope with what is often referred to as ‘the new normal’.

More than 47 million Americans suffer from some form of mental illness.  The mental health of young people is worsening and much of this is attributable to the pandemic and the changes it brought with it.  Challenges faced by populations across the globe have included remote working, isolation, burnout, job losses, financial worries, grief for those we have lost, and worry about the future.

Statistics show that the rates of depression and anxiety skyrocketed during the pandemic: we have found that.

●        41% of adults are showing signs of depression and anxiety

●        Suicide is the second-leading cause of death amongst those aged 10-34.

●        40 million adults are suffering from some form of anxiety disorders

As the transition out of lockdowns and restrictions continues, there is a lot to consider.  It is perfectly normal to feel worried, anxious, and apprehensive about the changes to our work and home lives.  

Looking For Signs

The following are signs of mental health deterioration:

●        Anxiety about changes

●        Tiredness

●        Inability to connect to others

●        Restlessness

●        Agitation

●        Withdrawal from daily activities and

●        Fatigue

Although every situation will be unique there are some strategies you can use to ensure that your mental health and well-being are prioritized during the period of transition.

Managing Mental Health – Post Pandemic

If you have any of the signs mentioned above you need to ensure that you make the time to reflect and pause. Try and understand the trigger points that can impact your mental health.

Here are some tips to help you manage your mental health and well-being as you transition out of the pandemic:

●        Communicate – feel your feelings and share how you feel with others.  This could be family members, friends or healthcare professionals.

●        Plan and Prepare: try and think ahead and make plans that you know will help you feel better. For example, if going for a walk makes you feel better then make time for walking three times a week.

●        Don’t be dismissive – your feelings and emotions are valid.  Do not feel that you have to rationalize or dismiss them.

●        Take your time: pace yourself, we are in uncharted waters.  It will take some time for everyone to adjust to the new ways of living and working.  Do not feel you have to rush into finding a new routine, so pace yourself.

●        Work-life balance: make sure that you have balance in your life.  Maintain a balance and prioritize your mental health.

●        Eat well and exercise: nutrition is as important for mental health as it is for physical health.  Eat well and make time to move your body.  The endorphins movement releases will help stabilize your mood and build resilience.     

●        Self-care: this has become a buzzword in the last decade but at its very core it’s all about ensuring you look after yourself.  Therapeutic activities such as taking a warm bath, listening to music, calling a friend all help to ensure you are making time for relaxation.

●        Routine: having a daily routine can be restorative and help you to work, relax, and recharge. 

These are Uncertain Times  so how do we cope with Chaos?

Coming out of the pandemic, it is inevitable that there will be some degree of uncertainty.  How you cope with the uncertainty will dictate how well you can cope mentally. 

Here are some things that will help you cope with uncertainty:

●        Focus on what you can control

●        Be present and focus on certainty.  Whilst the world is changing daily, there are lots of certainties we can focus on.

●        Accept that things will change and that is ok!

●        Don’t pour from an empty cup.  If you feel depleted, take some time out to rejuvenate. 

●        Do not fall into worst-case scenario thinking.  Try and train your brain to fall into best-case scenarios instead.

●        Having a sense of purpose is grounding and can help you get through difficult days.  Make a short list of tasks you would like to get done and then work through the list.  Now remember, the aim is not to complete the list, but simply to identify things you need to do as part of your daily routine.

Returning to Normal?

Finally, whilst it might seem strange that the world is trying to find a new normal, what is clear is that for many people the pandemic has really highlighted the importance of quality of life.  Remote working has meant that people do not have to endure a long and draining commute to and from work.  People have had the time and headspace to focus on their own well-being.

Some of the strategies mentioned above will help you to cope with life going forward into a post-pandemic world.  However, you should also rely on your own instinct and gut feelings; always reach out for help if you need it and remember that it is ok to not feel ok!

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Mental Health and Routine

Mental Health and Routine

Routines

It is easy to become overwhelmed when our day is filled with working, cleaning, cooking, taking care of others, and trying to maintain our health.  Life is so fast-paced these days and it is easy to lose focus of our mental and physical health as we struggle to complete all our daily tasks.  If you are feeling overwhelmed or demotivated, having a manageable daily routine can help build your emotional resilience. 

Establishing a daily routine helps us to

●       Identify essential tasks

●       Prioritize those tasks that need doing

●       Factor in time for self-care and wellness activities

●       Create healthy habits

●       Pace ourselves so we don’t burnout

●       Improve relationships

●       Enhance feelings of control and clarity

●       Effectively manage time

●       Reduce stress and anxiety

●    Helps nurture creativity

 Let's look at Morning routines for a sec!

It’s so early, you’re tired, you might not have slept well, and you may not want to start your day. So, you lay in bed for a little bit longer. Now you’re late, and stressed, and rushing around trying to make up the time you lost.

Does this sound familiar? 

Mornings are tough, but they can be made a whole lot easier.  The key is to have a routine and then to be consistent with your morning routine.  This will increase your sense of control, positivity, and productivity.

There is so much scientific evidence supporting the notion that daily routines help to enhance mental health and well-being.  Daily routines not only provide psychological benefits, but they also offer physical health benefits.  A good routine in the morning can help automate mornings, developing good habits that become second nature. 

Now, let’s talk about Routine Essentials

Anxiety and overwhelm can arise from dealing with the unknown, and having a good morning routine can provide the predictability, calm and control, our minds need to feel ready to tackle the day.  Building resilience through morning routines can help us build the capacity within ourselves to respond positively to challenges throughout our day.

What makes a good morning routine?  A morning routine is the backbone of self-care and mental well-being.  Having a focused morning routine sets the tone for the day, and helps you prioritize your mental and physical health.  There is no ideal morning routine that works for everyone, you should create a routine that works for you. This should include some essential personal care elements including washing, eating breakfast, and getting dressed, and also some self-care elements such as stretching and writing out a list.

You should make sure that any routine you build for yourself has the following elements:

●       It is manageable

●       It is realistic

●       It factors in breaks

●    It is holistic and factors in mental, emotional, physical, and spiritual wellness

How do we Create a Healthy Routine?

Start by focusing on those activities you do every day and always start with a good morning routine.  Being consistent with performing health behaviours will not only result in a calmer start to your day but will also improve your overall mental health.  These tips will help you build a great morning routine:

●       Prepare – plan out your morning routine the night before

 

●       Light – when you wake up open the curtains and windows and let the light and air in so you can ease yourself into the day

 

●       Make your bed – this easy task will improve your mood. nad if you need motivation for understanding how this simple task can supercharge your day. Listen to the YouTube video of Admiral McRaven. Entitled “if you want to change the world start by making your bed.

 

●       Hydrate and nourish – rehydrating and eating a good breakfast early helps waken our bodies and improve cognition

●       Move – movement will stimulate your body and produce serotonin that will help your body’s ability to deal with stress and generate a feeling of bliss

 

●       Gratitude – think of 3 things you are grateful for

 

●       Make a list – note down all the tasks you hope to complete during the day

 

A good routine does not have to cost a lot of money or take up a lot of time.  That is why it is such a great way to start the day, not only does it set you up for the day, mentally and physically, but it also means you develop resilience to be able to cope with the challenges sent your way.  A top tip for developing a beneficial morning routine is to cut out a bad habit – do you start your morning by scrolling through your phone? If so, change this up by showering first thing and grabbing a nice coffee.  Swap your old non-therapeutic activities for good morning habits. This could be something that supports your psychological well-being such as practicing gratitude for 5 minutes or meditating.

Whatever your goals are for the day, week, or month, having a good routine in the mornings will help you tackle your daily goals and activities with energy, strength, and mindfulness.  Morning routines provide psychological and physical benefits and helps to lower stress levels.