Uncertainty in any capacity can lead to increased stress and anxiety — which in turn can lead to negative behaviors, such as overeating, substance abuse, depression and more. When that uncertainty expands to the global scale we’ve seen with the novel COVID-19/Novel Coronavirus that first appeared in Wuhan, China in late 2019 and has since expanded around the planet, it compounds the issue. Everyone reacts to uncertainty and change differently, but if there was ever a time to pay close attention to your mental health, it’s now.
We rounded up 10 ways you can alleviate stress and maintain your mental wellness during the coronavirus pandemic.
1) Take breaks from the news.
It can be hard to stop yourself from turning on the local news, opening a news story on your phone or surfing the web for information related to COVID-19, but blocking out times in your day to avoid it is an important way to disconnect and get your mind off of it.
2) Plan family activities.
Rather than looking at social isolation as being trapped inside your home, look at it as an opportunity to build relationships with those closest to you. Play a family game. Do a craft together. Complete a puzzle. Read a book. Watch a movie. There are many things you can do inside together to grow even closer to your family.
3) Take deep breaths.
Sometimes it’s the simplest of things that can yield some of the most surprising results. When you start to feel anxiety ramping up, close your eyes and take 4-5 deep breaths. Breathe in through your nose and mouth for 5 seconds, then slowly let your breath out for 5 seconds. It’s an effective way to immediately lower your blood pressure and find some relief.
Meditation is a powerful tool. Schedule at least 5 minutes in your morning and 5 minutes shortly before bed to practice meditation. Meditation comes in many forms, but most have four elements in common:
- A quiet spot with few distractions.
- A focused posture (such as sitting cross-legged or laying on your back).
- Focusing on a word, object or sensation.
- Mindfulness by observing distractions without judging them.
The key is to try it and keep an open mind. You probably won’t be great at it right away, but with time, consistency and patience, you’ll soon get the hang of it.
5) Make fitness a priority.
Exercise has so many benefits, not the least of which is what it does for your mental well-being. It doesn’t have to be anything over-the-top, just 20 minutes a day is all you need to reap the benefits. Go for a walk. Try an at-home workout. Build yourself a simple fitness regime. And then make it a daily priority.
6) Get a good night’s sleep.
Studies show that quality sleep plays a big role in avoiding overeating, snacking and losing control, as well as staying committed to exercise.
Make sure you’re getting enough rest each night.
7) Skip the alcohol.
Reaching for a nightly glass of wine or cocktail can be very, very tempting these days. But regularly drinking alcohol can lead to a whole host of health issues, including high blood pressure, liver disease, digestive issues, memory problems, lost productivity and more. It can even compound depression and anxiety issues. Try to limit yourself to no more than a few drinks a week.
8) Connect with others.
You may not be able to meet with your friends and extended family in-person, but you can leverage technology like FaceTime and Zoom to visit with them — and you most certainly should. Talk to those you don’t live with about your concerns and feelings. Listen to theirs. It’s imperative you maintain your relationships — remember, we’re all in this together.
Whether you’re working from home or have an essential job, take some you-time each day to unwind. It can be anything from a bath, to a favorite TV show, to curling up with a good book. The key is to make yourself a priority and try and put away the anxiety of the day, even if it’s just for a little bit.
10) Eat healthy.
Staying inside your home can easily lead to extra snacking, bigger meals and skipping out on a healthy diet. But eating healthy is more critical than ever. Studies show proper nutrition is beneficial for not just your physical health, but your mental health as well. Diet-to-Go can help with that aspect.
We deliver healthy, balanced meals that are controlled for portion-size and proper nutrition. The meals are pre-made safely in our government-inspected kitchens, which follow the HACCP Program (Hazard Analysis and Critical Control Points). HACCP is a systematic preventive approach to food safety by analyzing biological, chemical and physical hazards through all our processes.
Meals are then delivered right to your door, with contact-free last-mile delivery, ensuring they are safe. They truly take the thinking out of healthy eating.
Do you have a specific way you take care of your mental health? Help others by sharing it in the comments below!