10 Practices To Help Maintain Better Mental Health (During And After Coronavirus Lockdown)
“There is only one community psychiatric doctor and you can only get an appointment after one month.” The doctor looked at her and desired to state something, but paused.
That’s when Kate cried.
It turns out she had been ill to be at university. In the morning, she had urged with herself to even come to the doctor’s office. For some months, she had been restless and easily irritable. She could not concentrate and had racing thoughts for days, and to make matters worse, she had fears that won’t go away. And it doesn’t stop there; some days, she would be sweaty and exhausted. Moreover, everyone told her they expected school projects and learning to wear her off.
Maybe, either way, she told herself that she would see the doctor to be safe.
Let’s back up a little; before she could successfully access the doctor, she had tried for weeks to reach out to the school crisis team, who were having a “terrible week.” Hence they couldn’t address her case. Some were polite and well trained, while others shouldn’t work with vulnerable patients, especially when one is ill and needs ultimate attention. I know the feeling.
“You have anxiety disorder,” the doctor said. It’s a form of mental disorder characterized by panic attacks and the inability to control fear.
After they diagnosed Kate, I had a one-month stay at the mental health center and was surprised at how some workers were unprofessional. That experience was horrible and made me angry. And what worse, I discovered people stop listening to you when you have been diagnosed with mental illness.
Now get this, people with acute mental illness averagely pass away 25 years earlier than others and are the third most hospitalized cause in the United States. With the current upsurge of mental health cases, the dominant model and current treatments don’t adequately address mental health illness.
Currently, most therapists have opted to tele digital and mobile to offer health solutions. Moreover, many organizations have adhered to installing guidelines that would combat the coronavirus pandemic’s stress.
I worry for the mentally ill and for those of us who have been told to hunker down in our houses, to work from home, and our children to learn online. We have to socially distance, which is an unnatural practice but vital to defeating the virus.
Let’s dive in; here are some critical mental health practices to help you do during and after the lockdown period.
Have A Consistent Sleep Pattern
A routine is very vital to everyone and especially for teens, under normal circumstances. Because of the current coronavirus pandemic, most schools, if not all, are closed, and parents are working from home to adhere to the set guidelines provided, it might feel like all bets are off. But- everyone should keep a sleep routine as much as they can. It’s that simple.
According to neuroscientist Matthew Walker, sleep deprivation is a significant public health challenge, and an overtired brain makes the body vulnerable to diseases. A 7–9hours of sleep is of health benefits.
A study found that the quality of sleep-feeling refreshed is essential in forming and maintaining mental health.
Start an at-Home Activity and Exercise Routine
Companies are encouraging and creating policies that allow employees to work from home in these times. Take advantage of the current crises and stay healthy by incorporating physical exercise within your daily schedule. There are many options from TV, YouTube channels, and home workout utilities that are readily available and easy to install at home to keep fit and kill indoor boredom.
The good news is that a recent study found that walking for an hour and running for 15 minutes a day reduces depression. Your body produces stress-relieving, and mood swings boost endorphins whenever you exercise. Exercise is a powerful anxiety, depression, and stress antidote — no doubt about it. Any physical activity that gets your heart filled up is worth it.
Maintain Social Connection and Community
We are social creatures, and we gather whenever there’s a crisis. The truth is loneliness and depression have a “reciprocal” relationship. Each is responsible for the other and likewise. No wonder loneliness is one of the significant mental health predictors.
Having a social connection increases resilience to trauma and stress. Here’s why social connections help improve your quality of life and lower suicide risks. A review of studies showed that people with stronger social and community relationships had a 50% survival increment rate. People with limited or zero social interactions have poorer physical and mental health.
As it turns out, we can’t do it, but technology advancements can help in making sure you remain connected by the use of videoconferencing, social media, and safe-distance communication is better.
Declutter Your Home
In a typical working environment, you spend most of your productive time at work and school. Working from home is a blessing in disgust because it gives you ample time to work on it and gives you a feel of control.
However, the limitation is that you don’t have to be obsessive about organizing, cleaning, and decluttering. But donating and organizing household items that you don’t use will free your mind.
“Studies say the predictability of cleaning not only offers a sense of control in the face of uncertainty but also offers your mind, body and soul a respite from traumatic stress.” says Serani, citing the Trauma-Informed Care book. Besides, the National Sleep Foundation survey found that 75% of people reported sleeping better at night rest, boosting their mental health. For instance, you might own clothes you wore while in college or years back, and they occupy space in the close-set other items you can use.
Have a Self-Care Arsenal
Don’t be hard at yourself when things get hard, especially things you have no control. Take consolation that “we are all in this together,” and everyone is going through a challenging period. Cut yourself some slack; try to get comfortable with the situation. Take time and rewire your brain and change the setbacks as your opportunities. It can feel overwhelming because of lack of finances, job loss, and emotional setback, but take comfort and hope that it will eventually get better in the long run after that.
Focus on balancing your work, home, and accept yourself fully because it improves emotional well-being. Reframe yourself from comparing yourself against your friends who may do better during this trying moment. I have prior experience, and it never gets better. I have learned to observe and know my breaking point and take a walk.
Practice Gratitude
When you cultivate a genuine appreciation of what you don’t have and have, this creates a fundamental part of your self-worthiness. It’s true, in a study by two psychologists, Dr. Michael and Dr. Robert, they found that people that are thankful and wrote about gratitude were more positive and appreciative of their life better.
Once you are thankful, you improve your health, build relationships, and deal with challenging periods in life. Writing the things you appreciate improves mental health, the studies show.
Don’t Be Shy To Ask For Help
The society and the culture we live in value stoicism, independence, and self-reliance. But here’s the interesting thing, it’s admirable to admit and ask for help when you need a hand.
Here’s why, whenever you face a daunting task or challenge your mind drifts in drawing strength from others. Loss of job, home, and financial hardships challenges diminishes your capabilities to think critically and affects your mental health. The point is, reaching out to each other offers hope and enables you to self-soothe.
Have A Routine To Map Out Your Day, Week, Year
One thing that the coronavirus crisis has taught everyone is that proper and better planning is vital. No one planned they would lose their jobs, homes, relationships, and the schools would be closed.
It’s not too late to plan by day, month, or year. Just schedule with the little you have. Habitual planning promotes your mental health.
Be Of Service To Others At A Distance
Being a servant to society is one of the best things one can do in the community. But how, you may ask? Studies show that finding purpose in serving others promotes mental health and enhances one’s resilience. Additionally, it motivates you not to have negative thoughts and have the capabilities to deal with trauma and stress.
Reserve Judgments
Refraining from overreacting from an emotional charge can help in making a better decision. Yes, you read that right. When you stop negative thoughts -judge others, and emphasize, you develop a better understanding of yourself.
For instance, rather than shout at the kid for their mistakes, listen to them, and emphasize. This act alone builds trust and intimate relationships.
