Mental Health in the Time of COVID

Coronavirus has uprooted our lives in immense ways. All over the world, homes are now our offices, our classrooms, our gyms, our meeting spaces, restaurants and coffee shops. Our day-to-day looks vastly different than it did just weeks ago, yet we somehow have to continue on. Amidst all of the emotions we’re feeling about this virus, about the state of our world, about our loved ones, about our communities, our finances, and our families, we must maintain some semblance of normalcy.

Disruption to daily life is a breeding ground for anxiety. Lack of control, fear, and instability are all catalysts for mental distress. We cannot ignore this. Feel what you feel and acknowledge your discomfort. While you may not have a diagnosed mental illness, you still have mental health. You’re not immune to this. We, as a global community, are experiencing something deeply uncomfortable and stress-inducing. It’s important, now more than ever, that we facilitate conversations around our mental well-being and that we protect our mental energy.

All of this stress is impacting us in ways we may not realize. While stress can impact our mood and happiness, it is also a major contributor to disease. Simply put, stress creates inflammation in the body. When you’re in a state of chronic, prolonged stress, your stress hormones are in a rapid-fire. Your body builds up antibodies and activates an immune response to try to bring your body back to a calm state. This is inflammation, and this can literally weaken your immune system, as well as mess with other bodily processes such as digestion (the gut and brain are intimately connected!)

So, how can I keep my anxiety at bay?

One of the most basic ways to keep yourself feeling calm and in control is to maintain a routine.

Our bodies and our minds find comfort in routines. If our external conditions are stable, our internal organs can assume their normal functions and can continue to keep us healthy. Now, especially in this time when we are bound to our homes, it’s important not only for our mental health but also for our productivity, to maintain a routine. For me, it’s as simple as a morning beverage, making to-do lists, and time-blocking how I’d like to spend my day. Perhaps creating meal-time rituals, an afternoon walk, or a daily dance party. It doesn’t have to be all “work.” Routine is extremely calming, and I encourage you to sit down and jot down a list of things you want to incorporate into your life, every single day. Choose activities that make you happy!

Dr. Steve Orma, Clinical Psychologist that specializes in insomnia, Sleep, and Anxiety, notes that an essential piece of managing anxiety is creating a mental health routine. Just as you would schedule in a workout to activate muscles, to get your heart rate going, to experience that rush of endorphins, we need to schedule in these kinds of “mental” workouts as well to strengthen the neural pathways that allow you to have an easier time choosing happiness. It’s important to have some tools that you can rely on when you’re experiencing heightened stress or anxiety.

My mental health toolbox includes:

1. Checking in with myself every single day. No exceptions. Schedule it into your day. I keep a journal, and I find comfort in writing down my feelings. For me, I like to do this as soon as I wake up. It helps me set the tone for the day.
2. Breathing exercises shift your body from functioning in your sympathetic nervous system (fight or flight stress response) to your parasympathetic nervous system (rest and digest). Try simply taking a few deep breaths before eating a meal or when you’re feeling overwhelmed.
3. Daily movement. It doesn’t have to be anything intense, but just a (safe!) walk outdoors.
4. Limiting news intake. We can’t sit around and just absorb bad news all day. Set boundaries for yourself. Stay informed, but don’t overexpose yourself.
5. Reading fiction
6. Drawing, knitting, baking, learning how to do something new!

Some other important pieces of self-care include:

• Eating healthy to the best of your ability. While you can’t get everything you may need from the store, at least try to be mindful of excess intake of sugar and refined carbohydrates. Eating foods high in Omega-3 are anti-inflammatory, and can help you maintain a better mood.
• Sleep! Is! So! Important! Especially right now. Shoot for at least 8 hours.
• Most importantly, be kind to yourself.