With the arrival of the second wave of COVID, I’ve created a compilation of the tips I had posted on social media last spring for maintaining your mental health during isolation.
#1: Set a Daily Routine and Stick to It
Setting a schedule to wake up, eat meals, exercise, check in with your friends and family (virtually), work and go to bed will help your body maintain its natural rhythms, motivation and energy levels. Make sure to include an activity that brings you joy and an activity that gives you a sense of accomplishment everyday.
#2: Bring Your Awareness Into the Present Moment
If you find yourself feeling anxious about the COVID-19 situation, worrying about the future or feeling down about isolating, consider using mindfulness as one way of coping. Bring your attention to your breath for a few seconds. Be aware of your 5 senses: sight, sound, taste, touch and smell. Experiencing the moment as it is will allow your mind to become calmer.
#3: Reach Out and Offer Support to Others
Call and check in on friends or family members who may need extra support right now. It might make their day to know you are thinking of them. If you have the funds, consider giving to a cause that supports those who are struggling, like your local food bank, shelter or senior's agency.
#4: Be Kind to Yourself
If you find yourself feeling guilty for not being more productive, for not being more positive or for having difficulty maintaining good habits, go easy on yourself. Try not to compare yourself to others (especially what they post in social media, which is likely not representative of their lives). Isolation in the midst of a pandemic is not a normal situation and not one we should expect ourselves to adapt to easily. It's completely normal not to feel your best right now. Remind yourself that you are doing what you can to cope with this extremely challenging situation and that these circumstances are temporary. Practice self-compassion. Keep a list of all the things you DID get done today or the self-care activities you did. If you feel like you need support, reach out to a mental health professional or agency in your community.
#5: Notice the Good
Due to the brain's "negativity bias," we are much more likely to notice and remember negative events than positive. This was helpful in primitive times when humans needed to be aware of anything that could pose a risk to our survival. In today's society, this is less adaptive and, if not kept in check, can actually impact our mental health, contributing to anxiety and depression. Right now, with limited social contact and stimulation, we are at risk of getting caught up in negative thinking spirals. If you're living with someone, it's normal they would be getting on your nerves by now! It is important to make conscious efforts to notice and remember the good events and positive interactions in your day. Spend some time reflecting on something that made you feel good today, something you're grateful for, or something funny or kind someone did. If you get in the habit of this, it can actually allow your brain to rewire and positive thinking will come more easily!
#6 Do Something Fun Every Day
If you want to enjoy your life, you have to make sure you're having fun on a regular basis. It might seem obvious, but it's easy to forget. Now that we're spending most of our time at home, we have to internationally incorporate fun activities into our daily routines. Make sure you reserve time each day for something you enjoy, whether it's funny cat videos, a favourite TV show, a chat with a good friend, a craft, a bath, exercise, dancing, juggling, whatever makes you happy. Enjoy!
#7 Maintain Good Sleep Habits
Maintaining good sleep hygiene allows our body to fall into its natural circadian rhythm and helps us get good quality sleep and feel well rested. Here are some evidence-based tips:
- wake up at the same time everyday
- have a relaxing or soothing bedtime routine for the hour before bed (ex. bath, reading, crosswords, mindfulness, etc.)
- avoid screens and stressors (ex. News) in the hour before bedtime
- go to bed only when sleepy
- if you're awake for longer than 20 minutes in bed, get up, do something relaxing, and go back to bed once you're sleepy again
- use bed only for sleep and sex. Do not work, eat, watch screens or worry in bed
- avoid caffeine after noon
- get exercise (but not too close to bedtime)
- deal with to-do lists and worries/stresses at least a couple of hours before bedtime
It may take several weeks of consistent effort before you see a change in your sleep, so keep trying!
Good night!
#8: Remember That This is Temporary
Even though physical distancing can be extremely challenging and stressful, and it is scary not knowing how long this situation will last, remind yourself that it will eventually come to an end. In time, we will once again return to our regular activities and feel free, busy, safe and connected to loved ones. This, as all else, will pass.
#9: Find a Reason to Laugh
"Laughter is the best medicine," as they say.
Honestly, if you're not having fun, what is the point? Or, as a former boss of mine used to say, "If it's not fun, it's not sustainable."
Even in regular life, we have to make opportunities for laughter. We can't necessarily expect humorous situations to arise out of nowhere. Now, with minimal variety our daily environment and limited social interaction, planning for humour is even more important.
What are some things that would make you laugh?
Some ideas: A board game or social game with your housemates. Your favourite funny TV show. Reading the comics in the newspaper. Funny YouTube videos. Calling a friend and recalling funny memories. Telling jokes to a family member via video-chat...
#10: Move Your Body
Exercise is probably the best thing you can do for your mental and physical health. There is significant research showing that exercise can help improve your mood and manage stress, anxiety, depression and other mental health issues.
The Canadian Society for Exercise Physiology recommends 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week. They also recommend adding muscle and bone strengthening exercises twice a week.
There are tons of online resources for exercise you can do at home right now. And there are even more benefits to exercising outside, particularly in nature, if possible.
