Taking Care Of Mental Health During COVID-19
Well. Everything is a bit scary at the moment isn't it?
I'm about two weeks into social distancing and a week into lockdown and in all honesty, It's a bit draining. I see news outlets blasting my phone with headlines like "Our new reality" and "Keep calm and stay at home" all day long. How is this supposed to help us stay calm and respect the crisis? Of course, it will sell papers but it won't stop the nation going into a massive panic.
Just the other day a young British teenager chose to take her own life instead of subject herself to isolation. In America, suicide rates are up 41% compared to 2019 and up 23% compared to before the lockdown. Experts are worried that those with mental health issues may feel completely lost, with no control or clarity regarding the situation. Dr. David Rosmarin, director of the Center for Anxiety and an assistant professor at Harvard Medical School, told BuzzFeed News. “Most people in our culture struggle with being able to tolerate a lack of control and a lack of knowledge on a good day. And here we have some bad days, where we really don’t know.”
Why isn't this being talked about more? We have whispers from members of the public about a future recession or Great Depression resulting from this, we have people worrying about how we'll change as a society after this. But where are the conversations about supporting those who are mentally vulnerable as well as physically? The former addicts who can't attend meetings anymore and they're stuck with their own thoughts and cravings. The manic depressives who don't get a chance to make it out the house and feel like a prisoner in their own home.
The reason I'm asking this is I know people who struggle with this regularly, I have friends who struggle with their sanity and panic when they feel like they've lost their freedom. We can't get out to help those nearest and dearest to us at the moment, so if I can pass on ways to support those you live with then maybe that will make a difference? Some of these tips you can apply to yourself and others help you support your family.
Talk about your feelings.
Whether this be on the phone with someone you trust, someone who lives in your house or by putting pen to paper. Having a secure way to communicate your feelings can be really beneficial to your mental wellbeing. When you talk about your feelings in a secure environment, you're allowing yourself to take control of those emotions instead of letting them devour you.
Keep active.
Experts believe exercise releases chemicals in your brain that make you feel good. Regular exercise can boost your self-esteem and help you concentrate, sleep and feel better.
Eat well.
A healthy diet may be associated with feelings of wellbeing. Factors such as poorer physical health, and living in poverty, or deprived communities, have been found to be associated with poorer mental health and wellbeing.
Drink sensibly.
Although to many of us this doesn't feel like it would have an impact, alcohol is a depressant. Now we're all house bound, that bottle of brandy seems like a good ides, but it's not.
Keep in touch.
We are very lucky to live in the age of the internet. In pandemics of the past, people would be completely isolated from the rest of the world, no way to connect bar shouting out the window and hoping others would hear you. Now we could make a new friend in Cambodia without having to leave the comfort of your own home. With everything going on at the moment its so vital to make sure you connect with your friends and family. There's no excuse not to, you can even have a viewing party on Netflix without being in the same room.
Ask for help.
You know when you need help more than anyone else in the world. But you need to remember that there is loads of support out there which can help you get back on the right track. Whether thats a loved one or a trained professional. If you need help, ask and they will come.
Take a break.
It can be difficult being in an empty house with no chance to leave. But it can be just as hard if you live in a house full of people. The government have allowed us one hour outside to exercise a day, so make the most of it. If it's too difficult being indoors then take a walk, go for a job or even sit in the garden.
Do something you're good at or you enjoy
I hate the phrase "do something you're good at", I don't particularly think I'm good at anything. I do what I enjoy and that is what matters to me. If you're feeling stressed or under pressure, take five and do something that makes you happy. It could be anything from a quick meditation session, doodling or even just a quick journal entry. I find bullet journalling with watercolours has been a really good way to relax.
Alternatively, if you're living with someone who is displaying systems of negative mental health. Here's some tips on how to support them through this time;
Set time aside with no distractions
It is important to provide an open and non-judgemental space with no distractions.
Let them share as much or as little as they want to
Let them lead the discussion at their own pace. Don’t put pressure on them to tell you anything they aren’t ready to talk about. Talking can take a lot of trust and courage. You might be the first person they have been able to talk to about this.
Don't try to diagnose or second guess their feelings
You probably aren’t a medical expert and, while you may be happy to talk and offer support, you aren’t a trained counsellor. Try not to make assumptions about what is wrong or jump in too quickly with your own diagnosis or solutions.
Keep questions open ended
Say "Why don’t you tell me how you are feeling?" rather than "I can see you are feeling very low". Try to keep your language neutral. Give the person time to answer and try not to grill them with too many questions.
Talk about wellbeing
Exercise, having a healthy diet and taking a break can help protect mental health and sustain wellbeing. Talk about ways of de-stressing and ask if they find anything helpful.
Listen carefully to what they tell you
Repeat what they have said back to them to ensure you have understood it. You don’t have to agree with what they are saying, but by showing you understand how they feel, you are letting them know you respect their feelings.
Offer them help in seeking professional support and provide information on ways to do this
You might want to offer to go the GP with them, or help them talk to a friend or family member. Try not to take control and allow them to make decisions.
Know your limits
Ask for help or signpost if the problem is serious. If you believe they are in immediate danger or they have injuries that need medical attention, you need to take action to make sure they are safe. More details on dealing in a crisis can be found below.