Mental Health Self-Care
5 tips to make sure you’re keeping up with your mental health
In the midst of a pandemic, there are many things to worry about. As a world, we are facing challenges that, for a lot of us, have put our safety in jeopardy. This pandemic has introduced uneasy feelings that can exacerbate mental illness and cause further mental health issues. To combat this, here are some things you can do to ensure that you are reserving time for your mental health and wellbeing.
Sleep! Not only does a good night’s rest make you feel refreshed and energized for the next day, but sleep is also important in replenishing your heart and blood vessels. Furthermore, sleep regulates chemicals in our brain that are vital for managing our mood/emotions. Deficiencies in sleep are associated with “...many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression…”, making it especially important that we make healthy sleeping patterns a priority (NHLBI, 2020).
Go outside! With cooler weather and shorter days approaching us soon, take advantage of the weather we have right now. Vitamin D, also known as the sunshine vitamin, is naturally produced by your body when exposed to sunlight. This special vitamin comes with many benefits, including helping your body absorb other vitamins and minerals. Additionally, going outside can help put our bodies in motion and give us the daily exercise that we need, but oftentimes don’t have the time for.
Try to eat well. Studies have shown the importance of a balanced diet and a healthy eating plan, which consists of an emphasis on “...fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, includes lean meats, poultry, fish, beans, eggs, and nuts, is low in saturated fats, trans fats, cholesterol, salt, and added sugars, and stays within your daily calorie needs…” (USDA, 2015). Harvard’s School of Public Health has an online graphic called the “Healthy Eating Plate,” which can be used as a guide to create healthy, balanced meals. Not only does eating well help with symptoms of depression and anxiety, but a balanced diet also promotes an overall happier outlook, an improved ability to focus, and is associated with fewer mood fluctuations (Gomstyn, n.d.).
Stress management. These are very trying times, and life’s demands can seem exhausting and never-ending. If you find yourself overwhelmed, the following relaxation techniques may help you. Focusing on your breathing, writing in a reflection journal, and trying to tackle one task at a time are very helpful ways to manage your stress and not become flustered with the many little things we have to do. Studies have suggested that taking even as little as 20 minutes a day to meditate has benefits, such as enhancing self-awareness and reducing anxiety (Mayo Clinic, 2020).
Socialize. Spending time with our loved ones has mental health benefits, like helping with confidence, self-esteem, and quality of life (Williams, 2019). Although school and work for many of us have become remote, we can still find safe ways to socialize with our loved ones. Spending time outdoors with a few people instead of indoors with many is a great way to be social, yet stay safe. Additionally, consider limiting your social circle and consider creating a “Covid-19 bubble” with one or two close households. These relatively simple steps can help us meaningfully connect with one another without significantly increasing the risk of developing Covid-19. Most importantly, be aware of what’s happening with COVID-19 in your community and follow any set recommendations regarding social contact.
References
NHLBI. Sleep Deprivation and Deficiency. Retrieved from https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/
Gomstyn, A. Food for your mood: How what you eat affects your mental health. Retrieved from https://www.aetna.com/health-guide/food-affects-mental-health.html
Meditation: A simple, fast way to reduce stress. (2020, April 22). Retrieved from https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858?p=1
Williams, V. (2019, April 19). Mayo Clinic Minute: The benefits of being socially connected. Retrieved from https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-the-benefits-of-being-socially-connected/