According to the Centers for Disease Control and Prevention, Covid-19 has had a negative effect on mental health for a lot of people. Mental health includes our emotional, social, and psychological well-being and has the ability to affect how we think, how we feel, and what actions we take such as how we handle stress. This being said, as the Covid-19 pandemic continues to influence how we live our daily lives, it is important to understand its impacts on our mental health.
Throughout the years, a large body of research has found that social isolation and loneliness have been linked to a decrease in mental and physical health. In fact, the former US Surgeon Vivek Murthy has recently brought this to the public’s attention, pointing out that social isolation and loneliness has the potential to reduce lifespan and increase risk for mental health issues and physical illnesses.
However, the Covid-19 pandemic has created a need to be much more isolated and distanced than many of us have experienced in our lives. While it is important to follow the advice of healthcare professionals to practice safe and effective methods for fighting Covid-19 transmissions such as wearing a mask, practicing social distancing, and sheltering in place if advised, it can be difficult to fulfill basic needs, such as social interaction, necessary for mental and physical well-being.
According to health professionals, Covid-19 may be a part of our lives for longer than any of us would like. Because of this, it may be helpful to implement a self-care and wellness routine in order to take care of your mental and physical health for the long haul.
Eat Balanced and Nutritious Meals
At this point you have probably found that you are much more sedentary than you used to be in your life pre-Covid. With the majority of gyms still closed and as you’ve settled into your WFH routine, you may find it increasingly difficult to make healthy and balanced decisions at meal times.
Because of this, it may be helpful to try out meal-prepping and mindful grocery shopping. This could include creating a list of ingredients and meals you want to make for the week so you’re more focused when you’re walking down the aisles at the grocery store.
While it may be tempting to order out food (and by all means order every once in a while to support local businesses in your community), try to limit take out as best you can and stick to foods that make you feel good. Nobody is the same, so find what works best for you and what makes you feel good and stick to that!
On the same note, don’t forget to drink water! It’s easier to forget to drink water when your regular routine is disrupted but hydration is just as important for mental and physical well being as eating a healthy and balanced diet is.
Get a Good Sleep Schedule Going
Practicing good sleep hygiene is integral to mental health and wellness. In fact, research conducted at Harvard University states that sleep problems increase the risk of developing depression and may actually be a risk factor associated with developing an anxiety disorder.
In order to decrease your risk of developing mental health issues, focus on getting between seven to nine hours of sleep per night and going to bed at around the same time every night. While it’s tempting to want to binge-watch Netflix in bed, it may also be helpful to only use your bedroom for sleeping in order to associate that space with relaxation and rest.
Luckily, it’s 2021 and technology is advanced enough to bring us together in more ways than one. Despite not being able to go out like we used to, there are alternative ways to gain that social connection needed for your mental well-being.
For instance, try planning a time when you and a friend or family member can video chat. While it can’t beat in-person social gatherings, talking to someone you love can help decrease the feeling of isolation and loneliness which will help increase your mental well-being.
Even if video chat isn’t available to you, a quick phone call to someone in your support system can be a great boost for your mental health and overall mood.
Find a Work/Life Balance that Works for You
Before Covid-19, it was easier to be able to separate work from the rest of your life. However, as more people move to working remotely, that separation can get a little muddy which can lead to feelings of being overwhelmed and anxious.
Because of this blurred divide between your work and home life, it may be helpful to separate your areas for work and play. Much like only using your bedroom for sleep, try sectioning off a particular area in your home that is solely dedicated to work. This way when the work day is over, it is easier to transition into home mode by physically moving yourself out of that space.
Seek Help if you Feel Overwhelmed or Unsafe
Living through a global pandemic is hard and it is ok to not be ok. If you start feeling overwhelmed with feelings of sadness, depression, anxiety, or feel like you may want to harm yourself or others, don’t hesitate to reach out for help.
Here is a list of sources that may be useful for you. In addition to this list, you can always reach out to our office and make an appointment (in-person or via telehealth) for psychotherapy and counseling.
National Suicide Prevention Hotline: 1-800-273-TALK (8255) – Free and confidential support for people in distress, 24/7.
National Helpline: 1-800-662-HELP (4357) for treatment referral and information, 24/7.