Mental Health Tips To Share In Challenging Times

COVID-19 has taken a toll on almost everyone. Thanks to the lockdowns, social distancing, job loss, and general anxiety surrounding the virus, rates of depression have nearly tripled from previous years. While it seems like 2021 might be the year where things start getting back to normal, there’s no guarantee that will be the case. Even with the vaccine and everything reopening, there are long-lasting effects of the pandemic that many people will still have to deal with.

Even without the pandemic, there are still plenty of stressors in your normal life that can lead to poor mental health. You don’t need to be diagnosed with depression or anxiety to experience some of its effects when you don’t take care of your psychological and emotional well-being. Poor mental health can negatively affect your ability to handle stress, overcome challenges, maintain and build relationships, and recover from difficulties. Everyone will experience some kind of disappointment, loss, or change in their life, but we all react differently. Those with strong mental health are better able to bounce back from adversity.

Maintaining good mental health requires consistent work. There’s no magic bullet that will suddenly make you feel better if you’re having a hard day. Instead, it’s important to focus on the long-term actions you can take that will help make you more resilient. The tips below might seem simple, but they can keep you even-keeled when it seems like the world is falling apart.

Focus on getting enough sleep

Sleep is so important, yet around 30 percent of adults don’t get the recommended 7-9 hours. People are busier and more distracted than ever thanks to a variety of factors including more work and more screentime. Although there are some people who can function on less than seven hours of sleep, the majority of adults need that time to actually rest.

While we all know the short-term effects of sleep deprivation can include things like poor concentration, fatigue, decreased mental capacity, and reduced coordination, it can also have some serious long-term issues if you consistently don’t get enough shut-eye. Recent studies have found that there’s a link between sleep deprivation and mental health issues. In many cases, many people develop sleep disorders before they start exhibiting issues such as depression and anxiety. People with insomnia and other sleep problems have an increased risk of developing depression and those who already have depression tend to be more resistant to treatment than those without sleep problems.

It’s not just depression though. Sleep deprivation also increases anxiety even with people who aren’t diagnosed with generalized anxiety disorder although it’s not as much of a risk factor as it is for major depression. With that said, it becomes an endless loop of anxiety and sleep issues. Those who have issues falling asleep will feel anxious at bedtime that they can’t fall asleep. The stress and anxiety cause their heart rate to increase and their body to release cortisone, which in turn keeps them alert and makes it hard for them to fall asleep. As you might have guessed, this bumps up the anxiety.

It can be hard to reset your sleep schedule, especially if you’re still working from home due to COVID-19. However, there are a few things you can do to improve your chances of falling and staying asleep:

• Create a sleep-inducing bedroom. Make sure both your mattress and pillow are comfortable and provide proper spine support.

• Use blackout curtains over your windows to prevent any light disruptions. If you don’t want to invest in them, get yourself a sleep mask.

• Remove distractions from your bedroom including TVs and laptops. You should associate your bedroom with sleep, not entertainment.

• Set a fixed bed and wake-up time. Your body cannot get accustomed to a routine if you are constantly waking up and going to sleep at different times. Pick a time and stick to it, even on the weekends.

• Adjust your schedule gradually so your body has time to get used to the changes.

• Create a pre-bedtime routine that will relax you. That might mean taking a bath/shower, drinking some warm tea, disconnecting from devices, etc.

Quiet Your Mind

For many people, mindfulness and meditation both sound like new-age mumbo jumbo. However, both have been around for centuries. In fact, the oldest documented evidence of the practice of meditation dates back to 5,000 to 3,500 BCE in India. For centuries, humans have practiced meditation and/or mindfulness in some form or another. It isn’t until recently that there have been studies that back up the correlation between meditation and improved mental health.

So what benefits can you see when you start practicing:

• Reduced stress - meditation and mindfulness helps reduce the inflammation response caused by stress and can also improve symptoms of stress-related conditions

• Reduced anxiety - for many, less stress means less anxiety

• Improved emotional health - some forms of meditation can lead to improved self-image and a more positive outlook on life

• Improves sleep - people who meditate tend to stay asleep longer and experience deeper sleep 

To reap the full benefits of meditation, you should practice for around 40-45 minutes a day, broken down into two 20-minute sessions. With that said, you can still gain some benefits even if you practice only 10 minutes a day. The point is to set aside some time in your day to step away from your work, daily responsibilities, etc. and focus on the present. It won’t happen overnight, but the more you practice, the more relaxed you will feel. Training also helps you become more aware of your thoughts and feelings and it can ultimately help boost your attention and concentration.  

You can practice mindfulness anywhere, even at work. Just set aside a small amount of time in a quiet area such as an empty meeting room or even just in your car to decompress. In general, you focus on a single item such as your breath and observe the present moment. Allow any and all judgments to roll by and refocus your mind to the present if it wanders. That’s it! There are plenty of videos and apps you can use to find the exercise that suits you the best.

Don’t beat yourself up

You’ve probably heard someone say at least once that ‘we need to adjust to the new normal.’ While it might sound nice, for many people this phrase can just add guilt and invalidate their emotions if they’re not adjusting ‘well.’ Cut yourself a little slack if you find yourself wondering why you still feel anxious and stressed. Everyone reacts differently to situations so it’s okay if you’re not coping as well as Jim in accounting. 

If you find yourself reacting to things differently, remember that things still aren’t ‘normal’ in 2021. It’s okay to be a bit hypersensitive. Just make sure you realize when this happens and apologize if you happened to snap at your partner, kids, or co-workers. Even when the pandemic eventually dies down, you should still treat yourself with kindness. Practice some self-care and remember that we’re all just human. If you really messed up, take a step back and try to understand why you made the mistake then talk to someone whether it’s a friend, family member, or partner. Getting a second opinion can reduce your anxiety and sometimes just talking can help you see things through a different lens.

Interrupt Your Catastrophic Thinking

When on a flight do you often worry that it will crash? Or maybe you notice a small symptom and think that it’s actually a sign of a terminal illness. This is called catastrophic thinking where you end up ruminating on worst-case scenarios. Of course, it’s easy to fall into this kind of thinking nowadays since there have been some pretty catastrophic things that happened throughout 2020 and into 2021 such as the global pandemic.

When dealing with catastrophic thinking the best thing you can do is avoid going down that rabbit hole altogether. If you notice that you’re starting to veer into the worst-case scenario, interrupt your thoughts or redirect your attention to something else. That might mean changing the topic of conversation, reducing your news intake, navigating away from a website, or distracting yourself with lighthearted games and/or books. Practicing meditation and mindfulness can also help you take control of your thoughts. 

If you’re noticing that your thoughts keep veering back to catastrophic thoughts, it might be in your best interest to find a professional. They can provide you with the necessary tools to keep your thoughts in check. If you already have a therapist, talk to them about your worries and what you can do to keep them under control.

One Day At A Time

Your future is never guaranteed even in the best of times. While this might not sound encouraging, it’s the truth. So why not focus on the present instead of the future? Yes, it’s easier said than done as there’s still plenty of things you need to worry about like your children, paying bills, etc. However, with so much uncertainty about the future, trying to imagine it is a recipe for anxiety and stress. 

Taking one day at a time goes hand-in-hand with interrupting catastrophic thoughts. You can’t control what happens in the world. Instead of focusing on things like the election or global warming, focus on things that are within your realm of control. Maybe that’s as simple as keeping your house clean or helping your kids with their homework. If you’re worried about global warming, you can make small changes to reduce your own footprint including reducing your waste. Focus on things you can do and then do them. Not only will it help keep your mind from spiraling it will also have a positive impact on your life.

Denial and Distraction Tools

Sure, you shouldn’t be completely disengaged from the world, but you don’t have to consume every piece of news that pops up. It’s okay to distract yourself from the horrors of what’s happening or even just turn off the news and pretend everything is okay. These coping tools can help protect your mental health from deteriorating further.  

The catch? Don’t only use these two tools to the exclusion of other tools you might have. Being completely ignorant isn’t a good look either. Nor is denying the reality of a situation to the point of delusion. Use these tools sparingly and make sure to make full use of other self-care options like exercising, taking a walk, chatting with family and friends, etc.

Give Space To Process What’s Going On

With that said, don’t completely push aside your feelings about what’s happening. Give yourself time to process what’s happening in a healthy manner. Otherwise, it might all pop up and overwhelm you when you least expect it. This is where a professional can really help as they can walk you through your emotions and help you process your feelings. 

It’s important to have a balance so you shouldn’t react to everything that happens when it happens nor should you push your feelings down for as long as possible. When appropriate, mull over the events and really come to terms with them. Sometimes that might mean crying, and that’s okay.

Notice The Good Things

It might seem like there hasn’t been anything good that has happened in 2020, but if you look hard enough you’ll notice plenty of bright spots. Do your best to train your mind to notice and appreciate these positive moments. Or, better yet, make these positive moments for yourself. It can be as simple as watching your favorite movie, catching up with an old friend, or baking and eating some fresh cookies.  

It’s all too easy to fall into a negative mindset. Social media feeds our mind’s desire to find threats. One of the best things you can do to step away from that negative spiral is to step away from social media. It might not be 100 percent possible, especially if you need it for work, but you should try to adjust your social media consumption. When you find yourself going down that doomscrolling rabbit hole, stop and switch gears. Maybe that means going to YouTube and watching funny videos or maybe it means leaving positive comments on your friends’ posts. Find small ways to cut through the negativity that naturally comes with online culture.

Take Care Of Your Body

Leading a healthy lifestyle can greatly improve your mental health. We’re not just talking about exercise, although that’s also important. Taking care of your body also means:

• Eating healthy and nutritious meals - eat plenty of fruits, vegetables, whole grains, and lean meats. Getting your nutrients from eating is far better than taking multivitamins.

• Exercising - you should try to exercise a minimum of 30 minutes a day for cardio and do strength training at least 2-3 times a week.

• Avoiding cigarettes and alcohol - cigarettes and alcohol can both lead to serious health issues down the line. Of course, they can also negatively impact your mental health as they can both alter your nervous system.

• Drinking plenty of water - more than 50 percent of adults don’t drink enough water. Lack of water can lead to headaches, fatigue, and even weight gain.

It might sound basic, but doing all of these steps together can greatly reduce stress, improve your self-esteem, and reduce vitamin deficiencies that can affect your mental health. Your body is interconnected so if you’re not taking care of your physical health, chances are your mental health will also suffer.

Break Up The Monotony

Routines are good, but if every day feels like a rerun, you should add in a bit of flavor. It doesn’t have to be anything drastic. For example, if you run a specific route every day, try out a new route. Or maybe try cooking a new recipe to change up your meal planning.   

Varying your routine can provide more excitement into your life and even prevent burnout. This can help improve your brain function and cognitive abilities. That’s not to say that you should throw out your schedule completely. After all, a good routine helps alleviate stress and anxiety as you know what comes next. With that said, adding a bit of change can give you more freedom to do things you enjoy and make you happier than if you do the same thing every day. 

Taking Care Of Your Mental Health Is Important

Taking care of your mental health is always important, but is especially important after all the events that happened in 2020. People are on edge and the ensuing stress and anxiety have led to serious mental health issues. Remember that it’s okay to take a break and focus on yourself. Of course, you should stay abreast of the news, but don’t fall into the downward spiral where you’re constantly looking for negative posts and stories. 

Hopefully, the mental health tips above can help you as you move forward through 2021 and beyond. Like eating healthy, staying mentally healthy requires you to put in the work every day. Even small things can make a difference when you do them daily.

Rebekah Pierce is a professional social blogger and has worked on several online publications including Citrus Sleep. Rebekah is an experienced content writer and copyeditor. You will find many of her works throughout CitrusSleep.com that cover a wide array of subjects including sleep education, natural, sleep products, electronics, fashion and many more. She is passionate about her work and family.

Follow Lisa at Rebekah Pierce

More Articles You May Enjoy