12 Habits for Mental Health During Quarantine
COVID-19 has had a huge impact on all our lives. How we socialize, work (or not), and buy everyday things (toilet paper?!) has changed. People are protecting their health with masks, hand sanitizer, and closed doors. But, far less is being done to protect our mental health and well-being.
Rates of depression, anxiety, addiction, and divorce rise during times of stress and uncertainty. And these issues can be even more harmful than getting sick. Purell and social-distancing can't solve these problems, but a few simple habits can help you stay on track.
Whether you are working from home, or lost your job, there are things you can do to support your mental health and well-being. Think about addressing what I call "the big three": routine, physical health, and active coping. Active coping means taking an action to feel better (e.g., exercising or calling a friend). This is contrast to passive coping such as numbing your pain with alcohol, drugs, or t.v..
Here's how I address the big three with clients and (and myself!):
Set a daily alarm, and stick to it. This should be comparable to when you would get up for work.
Get dressed, in more than sweatpants, everyday. Wear clean clothes that make you feel put together. "Fake it till you make it" has scientific support. Use this to your advantage.
Cook healthy meals. Our brain needs nutrients to make feel-good neurotransmitters. Plus, when your body feels good, you tend to feel good and vice versa.
Eat meals, rather than snack all day. This will establish a routine and balance your blood sugar. Blood sugar swings correlate with anxiety, depression, and irritability. Eat at regular intervals, and give your digestion and blood sugar a rest in between.
Move your body, somehow. This could be an intense workout, yoga, a walk, or gentle stretching. Check Youtube for free workouts with varying difficulties and equipment requirements. Popsugar, The Fitness Marshall, and FitnessBlender on Youtube have plenty of options.
Try meditation or mindfulness. There are plenty of apps for this. My favourites are Calm and Oak. Check Youtube or Google for tips on mindfulness, it is easier to start with than meditation. I recommend anything by Jon Kabat Zinn.
Schedule video-calls with loved ones. Checking in with loved ones via video is a safe way to connect. Also, getting a date and time on the books gives you something to look forward to.
Pick up an old hobby, or try something new. Most hobbies involve creativity, which is excellent for mental health. Being creative will help you feel accomplished and boost your mood. Try art, writing, music, or a DIY project.
Do something everyday that you enjoy, besides watching Netflix. Take a bath, read a book, video chat with friends, or play a game (online or with those you live with). Remember, active coping means taking an action beyond turning on the t.v.. Taking action can be the difference between mental wellness and illness.
Get some fresh air. If permitted, go for a walk outside. Stay 6-feet away from others. If you can't go outside, or prefer not to, open a window and let outside in.
Set a bedtime. It is imperative to get adequate rest and keep a routine for well-being. Think of whatever you have to do the next day (work, job hunt, exercise) as an appointment with your self. Remember: if you don't take care of yourself, you cannot take care of others. A personal bedtime is paramount for parents or caregivers.
Have a nighttime routine. Stick to the same bedtime routine every night to prepare your body for sleep. Have an order for putting on your PJ's, brushing your teeth etc. before climbing in to bed. You should also reducing evening snacking and alcohol, as it interferes with sleep. Lastly, limit blue light exposure to boost melatonin an hour before bed. Try the f.lux app for macOS, blue-blocking glasses (I like these), and turning off unneeded lights.
Do as much of this list as you can. Do it often. And remember, if you need more support, reach out to a mental health provider. You can schedule a session with me today. Or, hit up PsychologyToday and search for a therapist in your area. Most are offering phone sessions during COVID.
Stay well,
Dr. Michelle
