Over the past few months, we have been asked to keep a safe, social distance from others, heighten our personal hygiene by washing our hands frequently, wear face coverings and more. The pandemic and establishment of a new normal have increased levels of distress and anxiety, particularly because of the social isolation, constant barrage of information, change of routine and new social norms.

For many, these changes can have a profound effect on one’s mental health. So how can we protect our mental health? Here are some steps you might find useful.

The World Health Organization recommends that you minimize watching, reading or listening to news about the virus that causes you anxiety or distress. Instead, get updates at specific times during the day, maybe during the morning and evening instead of checking your phone every few hours. There’s also a lot of misinformation swirling around so make sure you fact check that Whatsapp message forwarded by your aunt or uncle from that family group chat you are in. Facts can help to minimize fears and reduce panic.

It is important for wellbeing to keep a regular routine and try to keep it as normal as possible. Try to wake up, eat, work, and sleep at regular times. Take mini breaks throughout the day and hydrate yourself when working. This also becomes an opportunity to set a healthier routine for yourself for the long term like more sleeping, more exercising, less social media and a healthier diet. Adelphi University psychology professor Deborah Serani said that unstructured schedules could create boredom as well as spikes in anxiety or depression, which can then lead to unhealthy patterns of coping.

While working from home, employees often feel compelled to project the appearance of productivity, but this can lead to burnout and stress. Working all the time isn’t the answer. Stick to a schedule, identify the important tasks and take mini breaks throughout the day. It is important to carve out non-work time and balance out your life indoors. Try going for a walk or a short run during your lunch break. Otherwise, some mindful meditation or yoga can also help calm your mind.

Working out at home in these times is obviously a good way to stay healthy and kill indoor time. The internet is filled with abundant online workout sources that will help get your heart rate pumping and excess fats burning. According to studies cited by the Primary Care Companion Journal, exercising can help to reduce feelings of anxiety and depression. It also improves your self-esteem and cognitive function, leading to a healthier mental state. Apart from that, this is a great time to adopt a healthier diet. Studies from Harvard Medical suggests that eating healthy foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress and helping you feel better both physically and emotionally. So try to look out for that new recipe you’ve been keen to experiment on and incorporate healthy eats as much as possible.

As humans, we are wired to rely on social connection. Staying connected helps us to manage stress and avoid unhealthy coping mechanisms. Try to stay connected with your friends, family, and neighbors, maybe even your coworkers. Do it through Skype, phone calls, Whatsapp, or any other form of digital communication. Ask how they are doing and let them know how you are doing too. Offer support, love and encouragement.

All in all, the important thing is trying to build a positive mindset. Journaling, meditation, prayers are examples of useful acts of mindfulness that can help manage anxiety and ground you to the present instead of worrying about things you cannot control. While there are bigger things to worry about than being indoors, like economic instability, job sustainability and many more, it begins with how you feel and what you do about it. 

If you need further support, contact Befrienders KL at 03-79568145. NGOs like Mental Illness Awareness & Support Association (MIASA) and SJ Care Warriors also provide free counseling services.

Reference :

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/#:~:text=Exercise%20improves%20mental%20health%20by,self%2Desteem%20and%20cognitive%20function.&text=Exercise%20has%20also%20been%20found,self%2Desteem%20and%20social%20withdrawal.

https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

https://www.bbc.com/news/health-51873799

https://www.who.int/docs/default-source/coronaviruse/mental-health-considerations.pdf

https://www.cnbc.com/2020/03/20/coronavirus-tips-for-protecting-your-mental-health-during-quarantine.html

https://mdhs.unimelb.edu.au/news-and-events/tips-for-maintaining-mental-health-through-covid-19

https://mdhs.unimelb.edu.au/news-and-events/tips-for-maintaining-mental-health-through-covid-19-part-2

https://www.forbes.com/sites/alicegwalton/2020/03/22/9-mental-health-practices-to-maintain-or-begin-during-coronavirus-lockdown/#6c18d63d4264

https://www.cnbc.com/2020/03/20/coronavirus-wake-up-millennials-prioritize-your-mental-health-right-now-says-psychotherapist.html

https://hbr.org/2020/04/3-tips-to-avoid-wfh-burnout
 

The above articles are intended for informational purposes only. We accepts no responsibility for loss, which may arise from reliance on information contained in the articles.

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