Before the existence of COVID-19, anxiety disorders were ranked as one of the most common mental health problems globally. According to the house of commons mental health statistics for England 2020, 1 in 6 adults have a report experiencing a common mental health problem such as depression or anxiety within any given week.
Coronavirus has sent the world into uncertainty and the constant news following the pandemic can feel intense. To be concerned about the news is understandable although for many with existing mental health conditions it can make these worse.
Experiencing anxiety now and then is a normal part of life. It is not unusual to temporarily feel anxious when facing uncertainty, stressful situations or extreme challenges. The emotions of anxiety are part of the survival instinct when confronting a fear. However, some people may experience intense anxiety that can affect their day-to-day life.
With people loosing jobs, others working from home and the remaining working frontline it is understandable that Coronavirus has rustled some feathers.
I have put together some tips on how to maintain positive mental health during this time.
Breathe- If you’re feeling overwhelmed, taking a moment to breathe is so important. Take 10 deep breathes to re- balance and reduce your anxiety.
DO NOT STAY GLUED TO THE NEWS
Avoid the media– Watching, reading or listening to the news could lead to you feeling anxious or distressed. Seek information to take practical steps in order to prepare your plans and protect yourselves. Limit this to once or twice a day from trustworthy websites such as GOV.UK, BBC’s Coronavirus page or the NHS website.
Look after your body– If COVID-19 is elevating anxiety it is important to create a plan, do not panic. It is well known that our individual physical health has an affect on how we feel. Try and maintain a healthy diet with well balanced meals, exercise regularly and drink enough water.
Avoid smoking or taking drugs and try to limit your alcohol intake. It can become easy to fall into unhealthy behavioral patterns that can lead to us feeling worse.
Make use of one form of daily outside exercise whether its a cycle, run or walk. If outside exercise doesn’t meet your needs or you still need additional exercise ideas, then there are a variety of different ways you can exercise at home, such as 10- minute workouts, PT Ian Gardner or The Body Coach.
Schedule time to relax– During stressful periods it can feel like we don’t have enough time to relax. Making time can be difficult but it is important to help our body with difficult emotions and worries, it can improve our wellbeing.
Try to make an hour a day but it is understandable that we have busy schedules and this can be difficult. In some cases it may only be possible to schedule in an hour a week, but it is important to make sure you block some time into your schedule, whether it be unwinding with Laura Bunting Yoga, having a relaxing bath or listening to some music.
Connect with others– Whilst avoiding social media for negative news it is important to maintain healthy relationships with people you trust in order to maintain a healthy mental wellbeing. There are plenty of ways you can stay connected with friends and family whether it’s phoning, messaging or making the most of video calls such as Facetime, WhatsApp, Houseparty or Google Duo.
Look after your sleep– Good quality restful sleep is vital, it makes a big difference to how we feel so it is important to ensure that we get a good 8 hours of quality sleep. Sleep helps to improve the immune system and allows the body to recover.
Try to create an evening routine in order to maintain a regular sleeping pattern. Try to give yourself some screen-free time before going to bed. If getting off to sleep is a problem try Calm, Headspace and Mindfulness to help unwind.
Talk about your worries– It’s important to talk about what is going on in our head. It is understandable to feel worried, scared or helpless during the current situation. Remember it is OK to share your concerns with others. When talking about your worries and concerns you often find that there are others who are also feeling the same and suffering just like you. If you feel like you cannot talk to your friends or family there are services available for you to talk to.
Further support and advice– There are plenty of things that you can do and services where you can find more help and support if you are struggling with your mental health. The NHS mental health and wellbeing advice page provides a self assessment form as well as audio guides and other tools you can use whilst staying at home.
If you are a parent reading this Young Minds has guidance available on talking to your children about coronavirus.
Mind also has guidance and information to help others if someone you know is struggling with their mental health.
Life's Full of Ups and Downs 