Five Tips for Managing Mental Health in Covid Times

Experts are saying that the next pandemic coming in is the mental health one, related to all of the stress we have been experiencing over the last two years. If you’re feeling a higher level of anxious energy, stress, difficulty sleeping, or a general “blah”, you are not alone! Here are some small things you can do to help yourself stay afloat:

Be in community, even if virtually

Most problems that arise with mental health in Covid times are related to loneliness. Don’t isolate – spend time (in person or virtually) with loved ones and community as much as possible. You might arrange regular check ins via text, call, or video with friends and family members, or spend some intentional time with roommates or family in your household. This is a time where social media engagement can be healthy, particularly if we are being purposeful about our connection with others.

Manage Stress in Your Body

Our bodies are taking a lot of stress right now. In order to protect your mental health in Covid times, it’s essential to give extra attention to how that stress is carried in the body. It might be easy to grab a cocktail or bake more cookies (all okay in moderation!), but our bodies also need purposeful relaxation. Here are a few tips for de-stressing:

• try a relaxation exercise, meditation, or sound bath. You can find them on the internet, lots of apps, or just simply sit and breathe deeply on your own for a few minutes.
• budget time in your day (even just a small amount) to do something that is not a chore.
• limit your news intake to short bursts.
• get your heart rate up at least once per day through exercise.

Keep a Routine

Though many of us are home all day with little structure, it’s important for our mental health to create a routine. As much as possible, stay out of bed during the day, shower and get dressed, and eat at regular times. If you have an exercise routine typically, don’t let that go. A routine will help you stay present, feel more safe and secure, and pass some time in your day.

Get Fresh Air

During lockdowns, we may not even be able to take walks. It’s definitely not optimal for our mental health in Covid times. Whenever possible, get out for a stroll, but when it’s not, open windows for some fresh air, take a few deep breaths, and let sun shine on your face for a few minutes. If it’s the dead of winter, it’ll still feel good to freshen up the air for a few minutes. We know through research that being out in nature calms the nervous system and helps us regulate and manage stress.

Inject Some Positivity

It might seem there isn’t much to be joyful or positive about these days. However, part of managing your mental health in Covid times is going to be a healthy dose of positive shift in thinking each day. Wherever possible, sit for a few minutes each day and list out what has gone well or brought you some joy or peace in your day. A simple gratitude list or journal can help us shift our mindset and be more present to “what’s good”.

It’s rough out there, and we need each other to be as centered and grounded as possible. It’s natural to have a lot of strong feelings, especially fear and confusion, with a dose of loneliness in there as well. Therapy can help work through these feelings and guide you in diving deeper into coping skills. Contact us if you’d like to schedule a consultation or initial visit to discuss your needs!