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Mental Health Tips to Cope with the COVID-19 Pandemic
The COVID-19 pandemic has been stressful for many people. Fear and anxiety can cause strong emotions in adults and children. You may be experiencing fear and worry about your health and the health of your loved ones. Changes in sleep or eating patterns, difficulty concentrating or worsening of chronic health problems can also occur. Taking care of yourself and loved ones can help you cope with this stress. Below are tips provided by the CDC on how to stay centered and healthy while social distancing during the COVID-19 pandemic.
Greet the Day
If you’re waking in the morning and feeling uncertain because your routine is so different, try a 15-minute ritual to get prepared for your day such as spending 10 to 15 minutes on self-care. Take a moment to think about three things you’re grateful for. They can be simple things, such as a comfy blanket, a safe home, warmth, spring tree, blue sky or blossoming trees. Many of us lunge for our cell phones as soon as we’re conscious. Make it a point to not pick up your phone for 15 minutes after waking for the day.
Breathe for Stress Relief
Before the day’s demands take over, focus on becoming centered with some stress-relieving breaths. Take a few minutes to really focus on your breathing. There is a technique called 4-7-8 breathing, or relaxing breath, which helps you concentrate on deep breaths. The practice is simple: Breath in for a count of 4, hold for a count of 7 and breathe out for a count of 8. Practicing this for four breaths four times each day or more can help relieve anxiety and reset the autonomic nervous system. Click here for stress reliever tips.
Move & Stretch, Indoors and Out
Staying active can increase immunity and boost mental health. Stress puts us up in our heads, and we forget about the rest of our bodies. Try some stretching and yoga poses to bring your awareness back into your body. Even if you don’t know how to practice these disciplines, you can simply close your eyes and move your awareness into your feet to feel more grounded. Social distancing doesn’t mean you have to isolate yourself or to stay inside. Gardening, walking outdoors and taking notice of the natural world help to alleviate anxiety and improve well-being.
Eat Well
Good nutrition is essential in stressful times. Trying to boost your immunity with supplements may not be as helpful as simply eating whole foods. Eat meals rich in plant-based foods, especially leafy vegetables and fruit. Work in the whole rainbow of produce colors to get all the phytonutrients. Take steps to cut out inflammatory foods such as sugar and bad fats. These foods might be more tempting when you’re feeling tense or worried. Drink plenty of water.
At Your Home Office
If your work office has now moved to your home, bring in something from outdoors for your at-home desk. Rocks, branches, flowers, even a picture, photograph or screen saver depicting a beautiful, calming scene can help remind you of nature and keep you calm. Don’t forget the power of music. Listening to music that inspires you can help you focus and improve your mood.
- Stay Focused. It can be hard to concentrate on work when your daily routine is off-kilter and the future is
uncertain. Consume social media conservatively. If aromatherapy agrees with you, a little eucalyptus or jasmine can make your home office more conducive to calm productivity. - Practice Mindfulness. It’s important to keep in touch with friends, especially the ones who uplift you and give people the benefit of the doubt during this challenging time.
Remember: Everyone reacts differently to stressful situations and coping with stress properly will make you, your loved ones and your community stronger while we fight the COVID-19 pandemic.