5 Practical Strategies to Cope
With the outbreak of coronavirus, a lot of advice seems to float on how to stay safe and take care of health. The preliminary discussions revolved around keeping yourself physically healthy by washing your hands, wearing a mask, and practicing social distancing.
Mental health plays a vital role in our well being in fact there is no health without mental health !!
Mental health is a mix of emotional, psychological, and social well-being. It affects the way we think, act, and feel. From childhood to adulthood, mental health plays a key role.
We can handle stress well when we are mentally and physically healthy. The coronavirus pandemic has created a mental health crisis .Fear and anxiety about the new disease and its unpredictability is directly affecting our emotional health. All these are constantly affecting our mental health, and staying positive and mentally healthy is imperative during these challenging times.
Follow a practice of taking care of your mind and emotions for a healthy you. In this blog post, we will discuss ways COVID 19 is affecting your mental health and five powerful strategies that can help you to cope.
5 Ways COVID 19 Might Impact Your Mental Health
By now, you are aware of how the pandemic can take a toll on your mental health. Many people are still struggling to adapt to the present scenario. Being informed of the factors affecting your mental health can help you to cope better.
Some of the most common factors that affect mental health during these challenging times are discussed below.
1. Stress
Many factors cause stress in people during the pandemic some of the common ones include
- The fear of catching the virus
- The fear of being out of work
- Lack of usual social interaction and structure
This pandemic has made us deal with a variety of problems - from managing the household to childcare. We are continuously trying to keep the family healthy and away from the virus. With a lot of uncertainty, all this is directly affecting our mental health.
Panic and stress can often lead to anxiety-related behaviors such as being sleep-deprived, worrying about the chances of contracting the disease, and about the worst to come.
2. Working from Home
The way we work has changed drastically over the last few months. Many people are working from home, which has become a new norm. People are still adapting to this recent change. Work from home makes it challenging to bring a balance between work and family life. Meeting the family needs and work requirements can become stressful.
Unlike the office, this remote working gives you a limited opportunity for interaction, making you feel lonely and depressed. This sudden change may take a toll on your mental health.
3. Cabin Fever
Quarantine blues can also be called Cabin fever, a common term used for anxiety experience due to isolation for an extended period. Due to social distancing and self-quarantine practices many people experience cabin fever.
According to a research study published in the Social journal of Psychology, cabin fever is a mixture of boredom, anxiety, irritability, and restlessness (1).
Human beings are social animals, and we work better with other people. Social distancing and isolation can trigger feelings of loneliness and depression; this can make cabin fever more serious. The lonely feeling and stress can increase the inflammation in your body, which, in the long term, affects your physical health too.
4. Reduced Physical Activity
Our bodies are meant to be moving; it needs continuous physical activity to work better.
Research studies suggest that elevated aerobic activity levels are associated with reductions in depressive symptoms (2). But, COVID19 is keeping you indoors, leading to a drastic decrease in physical activity. There is also concern over weight loss and physical well being.
Lack of social interaction and structured routine, have also led to increased screen time, reduced physical activity, lack of attention, anxiety, and early depression.
5. Uncertainty Towards Future
The truth about what we are doing in the present scenario is unscripted and uncertain. This brings a great deal of fear, anxiety, and depression. Financial fallout and uncertainty about future jobs have added to this mental status.
Several small business owners and self-employed people are directly hit with this lockdown. They are forced to make hard choices to maintain their workforce and are anxious about the future of their business.
Signs of Mental Health Issues to Watch Out
- Feeling anxious or worried - Feeling worried is natural, but it becomes a concern when it is constantly interfering with your daily life. Some of the common symptoms of anxiety are heart palpitations, headache, shortness of breath, diarrhea, restlessness, and a racing mind.
- Emotional outbursts - The sudden and dramatic changes in your mood, like immense anger or distress, signify mental illness.
- Sleep problems - Changes in sleep pattern leading to insomnia results from poor sleeping habits. This indicates mental health issues.
- Weight loss or Change in appetite - Eating disorders and fluctuating weight or a rapid weight loss can be a warning sign of mental illness.
- Changes in behavior or attitude - It is hard to notice subtle changes in your behavior and attitude. It eventually leads to mental health concerns.
- Feeling guilty and worthless - Criticizing or blaming yourself all the time is a sign of mental illness. This depression may lead to suicidal thoughts, in such conditions seek immediate medical help.
5 Practical Ways to Manage Your Mental Health
While facing the COVID crisis, it is essential to know it is a phase of life and is going to end. Positive expectations towards the future can improve your emotional health as well as immunity. Better mental and physical health can help you to fight against any infections.
Few simple lifestyle changes can significantly help you take care of your mental and physical health. When you exhibit typical signs of anxiety, follow these steps to regulate your mental and emotional health.
1. Take Care of Physical Health
There is a misconception that physical health can be maintained by exercise only when you go to outdoor classes or gym. You can try alternative workouts such as yoga, aerobics, at-home workouts to keep your body fit and healthy.
Eat a healthy and balanced meal throughout the day. Include a lot of fresh fruits and vegetables and get ample sleep to keep yourself energized.
2. Limit Junk foods and Alcohol
Keep a check on the consumption of junk food and alcohol. Also, try limiting the use of your caffeine intake, especially beverages such as tea and coffee. These drinks and substances are known to trigger anxiety symptoms and can disrupt your sleep.
3. Structure your day
Work from home culture can be stressful. Remember, it’s important to take breaks while working from home. Avoid extended working hours, as this may disrupt your routines. Take time off and relax by taking deep breaths and short walks in between.
Even if not working it is important to add structure to the day. Having a scheduled day can help you focus on improving the quality of your life. Start your day with exercise and meditation, add some new habits and try to enjoy this new norm. Do things that you enjoy, smile and stay positive.
4. Take a Break From the News Channels
The 24-hour news channel with constant updates about the virus can be nerve-wracking. Continuous news streams on coronavirus can worsen your feelings of anxiety and may stress you out. Limit your screen time to help you manage your feelings and emotions.
5. Stay Connected to Your Loved Ones
Do you stay alone far away from your family? These trying times can make you feel low and isolated. Missing events with friends and family can be disappointing.
To beat the thought of being lonely, set up regular video calls with your friends and families. You can engage in a discussion, or play games, or watch TV together. Be kind to yourself and others.
Bottom Line
Sailing through these unprecedented times can be quite overwhelming and worrisome.
During this stressful time paying attention to self needs and feelings is essential. Develop and engage in some healthy activities to help yourself relax.
Experiencing sudden outbursts of feeling such as anxiety, stress, frustration, and impatience is normal. Try to build your mental strength and stay strong in this testing time. Understanding your anxiety and taking a few steps to overcome makes a huge difference.
With the lifestyle changes mentioned above and positive outlook, you can cope well with this new (temporary) normal.