4 Steps on Maintaining Good Mental Health During a Crisis
1. Don’t Panic
Don’t make rash decisions. Trust our medical and emergency professionals!.
It’s good to stay informed by keeping up with the news and social media but it’s important to limit the time we spend doing so. Obsessing over the news could lead to panic-like symptoms especially in those of us that already experience anxiety. Remember, this is temporary and you will get through this.
2. Exercise and Eat Healthy
Consistent exercise is shown to improve our mood.
If you’re stuck at home try to watch exercise videos or do your own exercises while watching TV. Try to go outside when the weather is good for at least fifteen minutes daily. Walk your dog, ride a bike, or go to a park. Some fresh air and sunshine can completely change your mood.
Healthy eating is also essential to our mental health.
Studies show that the bacteria in our gut is connected to our brain. Being isolated and stuck inside could lead to binge eating and unhealthy habits. Take this time to try out new recipes which could also be an opportunity to teach your children cooking skills and healthy eating habits. Don’t deprive yourself of foods that you enjoy, but try to eat as many vegetables and fruits as possible as they support our immune system. Also, drink lots of water and limit caffeine intake as high amounts of caffeine could increase anxiety symptoms and impact our sleep habits.
Lastly, those of us who are on prescribed psych medications, make sure to comply with your medication regiment. It’s easy to lose track of our schedule and daily routine but it’s extremely important to not lose go off of our medications which could lead to an increase in anxiety, depression and withdrawal symptoms. Make sure you have enough medications to last you until your next appointment with your doctor!
3. Practice Mindfulness and Meditation
Everyone has their own forms of meditation, do what suits you.
Consider trying guided meditations. There are a lot of free apps and resources on the internet. You can practice mindfulness by walking outside and being in nature. Do deep breathing to reduce anxiety and stress. Count to 6 as you breathe in through your nose, hold it in for 7 seconds and slowly let your breath out through your mouth for 8 seconds. Do yoga or find a calm, comfortable space to be alone for 15 minutes and just relax.
4. Stay Busy and Reduce Isolation
Social Distancing doesn’t mean a cut-off from your social life.
It is hard to reduce isolation when we are forced to stay home from work or school, but it is essential for those of us that struggle with depression or anxiety to reduce isolation as much as possible. With technology as a huge resource, try to call or facetime family and friends as much as possible. Stay busy by participating in hobbies and other activities. Read a new book, cook, clean/organize, write/journal, color or do art. With those of us with children, spend time doing creative activities and limit time on the TV/Computer. Utilize this time to spend time with your family. Studies show that those of us who spend quality time with family and eat meals together are happier.
Don’t be afraid to reach out to people when you need to talk. Call your therapist, as most will be available during a crisis situation. If your therapist isn’t available, have a safety plan in place. If you begin to feel extremely depressed or anxious have a list of people you can call and coping skills you can utilize.
Important: if you have a serious mental illness and begin to feel hopeless or have thoughts of hurting yourself, call 911 or a trusted friend/family member to bring you to the hospital.