Maintaining Mental Health During Social Distancing
May is Mental Health Awareness Month, and with current stay-at-home conditions, it is more important than ever to focus on our mental health and emotional well-being. Feelings of grief, uncertainty, and loneliness are difficult to cope with as it is. Add in isolation from social distancing or the stress of a missed paycheck, and it can be easy for our mental health to go into a downward spiral. While social distancing, here are some suggestions to alleviate stress and maintain a healthy mind-set while at home.
1. Get moving
Exercise is a very effective way of improving mental health. It relieves tension and enhances well-being through the release of endorphins, also creating a sense of mindfulness through repetition. Although gyms may still be closed, there are plenty of opportunities to get active at home. Go for a jog outside, do 5 push-ups every time you complete a task while working from home, or try a seated stretch routine from a chair. To get you started, Stronger Warrior Foundation also provides a health and wellness program that can be found here: https://www.strongerwarriorfoundation.org/health-wellness.
2. Spend time in the outdoors
Nature can be rejuvenating and offer significant mental health benefits such as reducing anxiety. While still following your state’s lockdown guidelines, check to see if your local parks are open, spend 10 minutes sitting on your front porch, or simply open a window to bring sunlight in if going outside is not a safe possibility for you at this time.
3. Take breaks from your screen
Scrolling through social media, binge watching Netflix, (or whatever brain-drain activity of choice) can be a great method for winding down after a long day. However, spending too much time in front of a screen comes with downsides. A study at the University of Pennsylvania found that high usage of Facebook, Snapchat, and Instagram actually increases feelings of loneliness. Binge watching TV can leave us feeling empty and sleepless as it activates our brain rather than winding it down. Be conscious of how much time is spent in front of the screens and set limits. For example, limit yourself to TV every other night, choose to read a book before bed, set social media restrictions on your phone to 15 minutes per day.
4. Reach out
While in isolation it can be easy to dwell on yourself and focus on the grief you are experiencing due to lost jobs, missed social events, or being alone. Ask yourself daily, “Who can I reach out to today?” or “What can I do for someone else?” Call a long-distant friend, check in on someone whose health is more vulnerable and offer to run an errand for them, write a thank-you note to your delivery driver, get creative. Even though in isolation, the opportunities are endless to support someone else.
5. Maintain nutrition
It is essential to keep good nutrition habits while spending more time at home. It is natural for us to want to go to our comfort foods when feeling stressed or anxious. However, foods high in sugar and sodium end up making us feel more sluggish and decrease the motivation that could lead to doing something more positive for your body and mental health like getting outside or exercising. When possible, choose fresh foods over processed meals and snacks, and also monitor alcohol consumption which is a depressant and negatively effects your sleep habits.
6. Practice gratitude
Gratitude can help with seeing the silver-lining of a difficult situation. Take 5 minutes and find two things you are grateful for each day. Write them down in a journal or simply keep them in your head and come back to these whenever you find yourself in a negative disposition. Having trouble finding things to be grateful for? Spend some time alone outside, or a quiet spot in your house and simply appreciate the peaceful moment you are able to give yourself to rewind and let go.
7. Seek help
If you are struggling and feel overwhelmed, seek professional help. These are tough times and it is normal to have feelings of sadness or stress. There are resources that provide mental health services through phone or Skype. The Department of Veterans Affairs for example, offers many Telehealth options where you can see a mental health professional from the comfort of your own home. Below are some mental health resources that offer free or low-cost counseling through the phone or online.
https://www.militaryonesource.mil/confidential-help/non-medical-counseling
https://www.va.gov/health-care/health-needs-conditions/mental-health/
