I expect it is highly unlikely that anyone reading this, has missed the recent events taking place in the world around us. I therefore expect it is highly likely that most people will have consumed their fair share of news and views on the situation in recent weeks and months. In light of this, I will deliberately avoid contributing to the mass of information that is out there, and will intentionally avoid the use of potentially triggering language associated with the external situation. Instead, I want to focus entirely on the topic of how we can continue to take care of our mental health and well-being at this time.
As always with any suggestions or advice like this, do remember that everyone is different, and what works for one person might not work for another. It is a trial and error process to explore what works for you, and what you personally need to do to take care of your mind at this time.
1) Take control of the information and news that you are consuming, and the time at which you do this.
The News It is natural that most people will want to keep updated on the external situation, but when you are consuming news updates and information, it is strongly advisable to consider what sources of information you are accessing and when. It is arguably more important than ever to identify reputable sources of information, and look to these for updates. Consuming information via accurate and reliable sources helps avoid speculation and unnecessary hysteria, which consequently reduces unnecessary anxieties and distress. The advised sources to access reliable information are Gov.uk Public Health England and the NHS Website and all the information you need to know, will be updated onto these sites.
It is also worth noting that in order to be supportive of others who might be struggling, please be mindful of the information that you are sharing, and consider whether you could be contributing to the sharing of misinformation, hearsay, or unnecessarily anxiety provoking content.
Social Media
In the same trail of thought as above, monitoring and controlling our social media content at this time is incredibly important. There is a lot of emotionally driven and inaccurate information available via various channels, and consuming this constantly can be negative for our wellbeing. With that in mind, it is worth considering unfollowing or
removing yourself from channels of communications where the content you are receiving is making you anxious, unhappy. or distressed, This might mean unfollowing certain individuals on Instagram, Facebook or Snapchat, leaving or muting notifications from certain WhatsApp groups on your phone, or unsubscribing from certain emails.
In addition to the above, it might also be worth considering whether you are able to discuss some boundaries with your some of your networks about how you communicate during this time. For example, there might be certain people who are sharing updates and information that are unhelpful for your mental health and where this is the case, it might be worth considering explaining that you are finding the messages overwhelming and try to agree how you will communicate so that everyone is comfortable.
When do I access information?
It might also be advisable to consider the times of day at which you wish to check updates on the situation or engage in conversations on the topic. It might be advisable to set a time of day that you check updates via reliable sources and aim not to consume other content outside of this time. For example, you may wish to sit down at the end of your working day to catch up on the news, or first thing in the morning might work for you. Work out what time of day works for you to do this and try to stick to it. Turning off notifications and updates as discussed above, will be important in reducing the content that you receive outside of your chosen time of day. It is also worth setting a time boundary for how long you spend checking updates, as there is no limit to information available and it is easy to become absorbed.
2) Stay connected with those around you
Contrary to what the term "social distancing" might imply, staying socially connected is incredibly important at this time. Despite the requirement to remain physically apart, staying mentally, emotionally and socially connected is being encouraged and explored more than ever before. Explore within your networks, new virtual ways of connecting, be that via telephone calls, FaceTime, Zoom, Google Hangouts, Slack, Microsoft Teams, or the new kid on the block, the house party app.
For those people who are not able to use more advanced video technology, explore ways that you can use telephone conversations more creatively. My Granny and I have agreed to start a virtual book club together, where we read an agreed book together and then agree to speak every Wednesday evening to discuss where we have got to. My friends and I have a BYOB quiz night scheduled tonight, and I'm hoping to get stuck into some virtual games next week.
If you know someone who is not using digital methods during this time, perhaps consider writing letters and developing a pen-pal style relationship through this time. Think of creative things you might like to write to each other about and maybe post them printed articles, pictures or other things that they might enjoy receiving.
3) Find purpose and meaning in amongst the uncertainty
In a time when we are being asked to adopt unfamiliar patterns of behaviour such as staying at home for extended periods of time, I have reflected with several people that it feels incredibly important to identify some purpose and goals during this time. This can be helpful as it reframes the situation away from being an entirely negative and anxious one, towards a situation that presents new positive opportunities and ways of doing things. Reframing the focus can redirect our energies towards more positive ways of thinking which can consequently improve our state of well-being. Take my mum for example, she has stocked up on paint and gardening equipment to tackle those jobs around the house that she has been meaning to do for forever. My granny has a chest of drawers that she has been putting off clearing out for years, and has considered that this might just be the time to face it. My sister is taking the time to update her scrapbook, my boyfriend is cooking a new recipe every week, and a friend of mine is understanding this to be a time when gets to spend time as a family with her boyfriend and young son, time that they wouldn't have had together if they had not been required to stop work and stay at home.
4) Plan your day
As we adapt to the changes to our daily operations (working from home, staying indoors), it will be important for many to maintain routine and structure as we develop our new norms and ways of living. Try and identify how you can build in structure to your new routines, considering things like what time you wake up and go to bed, what hours will you work and when will you play, when will you eat your meals, do any housework and when will you have your daily exercise. If it helps, you might want to formalise this through creating a schedule or a timetable to set out your timings for the day or week ahead.
5) Take care of your body
It has long been recognised that there is a strong link between our physical health and our mental health. When we engage in physical activity, it releases endorphins that improve our mood and enhance how we feel.
Despite the restrictions that have been put in place to manage the current external situation, some groups are still permitted to leave the house for an outing a day, in order that we can engage in a form of daily exercise. If you are in a position where you are able to leave the house, try to make the most of this opportunity to get outdoors and get your body moving whether for a walk, a run, or a few laps of the garden.
If it is important that you stay indoors at this time, it will be a great opportunity to explore what exercise activities there are available for you to engage in from the comfort of your home. Options include yoga and online work out videos, of which there are endless possibilities via YouTube, many of which you can find for free. If it will help increase your motivation, find a digital work out partner and plan ways that you can do your digital workouts together via video technology.
6) Maintain good sleep hygiene
Healthy sleep hygiene is important for us all at the best of times, but at a time when we are facing new challenges, it is more important than ever that we are well rested to take on the day ahead. When we are well rested, we are happier, more rational and more in control of our emotions, all of which enable us to maintain a better level of emotional well-being. To try and maintain a healthy sleep routine, aim to consider the following;
Set a bedtime and try to stick to it. This will also help to maintain routine at this time.
Create an environment that will help you sleep. Think about your senses and what appeals to them that will help you dose off at night. Think about the temperature of the room, the scents (candles, lavender oils etc), the levels of light or dark etc.
Set an allocated wind down time before bedtime, where you turn off screens and remove stimulating content before bed.
Avoid caffeine, nicotine and exercise too close to bedtime.
7) Talk to people about how you are feeling
Now more than ever, it is incredibly important that we make sure that we are communicating with others about how we are feeling. It is natural that we might experience some difficult emotions, and that is entirely understandable and normal. What is most important therefore at this time, is that when we do find ourselves struggling, that we reach out to ask for help and talk to others. This is a time when the sense of community spirit and support is greater than ever, so please never feel like you are alone. If you do need someone to talk to, consider picking up the phone or sending a message to friends, family, neighbours or other community groups. If you would rather speak to someone external, the Samaritans helpline (116 123) are still providing support, as are NSPCC’S ChildLine for under 20’s (0800 1111), or the YoungMinds Parents Helpline (0808 802 5544) who provide support for parents who are concerned about the well-being of a young person under the aged of 25. Please remember you are never alone and help is always available if you need it.
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