There’s no doubting that the times we are living through are riddled with uncertainty, throwing curveballs at us on a seemingly daily basis and with the potential to knock us off our stride. With a few simple strategies you can strengthen your mental health defences and help to preserve your positive outlook as we navigate the next few weeks and months.
SPECIFIC TO LOCKDOWN:
1) Don’t over-consume the news. Stick to one update a day (maybe the BBC update including the Downing Street briefing, or the BBC Six O’Clock News) and resist the temptation to spend too much time on social media posts to do with COVID-19.
2) Routines are good for some people, and help to give a sense of purpose to the day. Don’t be too rigid, but if it helps you to have a plan for the day then do it.
3) If you have children at home try to maintain a routine for their school tasks but don’t put yourself under stress trying to keep them on the national curriculum tasks. Children learn through all sorts of experiences and cooking, reading, walking, playing board games and doing puzzles are all valuable learning experiences.
MAINTAINING A POSITIVE OUTLOOK:
1) Take your opportunity for daily activity – fresh air, a change of scenery and the sounds of nature (which seem much clearer all of a sudden!) can all help.
2) Practice mindfulness – spend short periods of time concentrating on something specific rather than letting your mind wander. For example, open the window and concentrate on what sounds you can hear, the feeling of the air on your skin, what you can see; or really focus on the taste / smell / warmth of your morning coffee for example.
3) Write a gratitude journal – it might not feel like a time when you have lots to be grateful for, but you’ll be able to create quite a list if you focus. Keep it to hand and remind yourself of some items when you feel overwhelmed.
4) Keep relationships and friendships going – use technology or just simply pick up the phone. Talking your concerns through with others helps to put them in perspective, can give you valuable support from someone outside the situation and you might be able to help them, too.
5) Spend time on hobbies or activities where you can – perhaps you have an unfinished project, or would love to spend some time learning to knit or learn some new digital skills.
6) Music can be really uplifting – put your favourite tracks on and dance away or sing your heart out! It’s good exercise, too.
7) Volunteer your time. It may be through your local shop, offering to deliver food orders for local people, or through the NHS volunteering scheme, or something else entirely, but helping other people gives a real boost to your own mental health.
Don’t expect too much of yourself – keep things in perspective, lean on others for support where necessary and put yourself and your family first. Stay positive and if you need extra professional help don’t be afraid to ring your GP or look at https://www.nhs.uk/conditions/stress-anxiety-depression/ for general information or https://www.nhs.uk/conditions/stress-anxiety-depression/free-therapy-or-counselling/for information on NHS counselling you can access without referral from your GP.
Stay safe, stay well, stay indoors.