It is always important to look after your psychological health, but mindfulness plus self-care are even more essential during this unprecedented global outbreak. This article discusses five methods to look after your mental health:
1 . Acquire some fresh air
Obtaining outside each day for some fresh air and daylight restores psychological energy, increases your capability to concentrate, improves creativity and releases tension. Research has proven spending time in nature enhances both physical (boosts immunity and sleep quality) plus mental health (including anxiety and depression).
2 . Consider a digital detoxification
It is very easy to fall into the habit of incessantly scrolling through social media marketing and news apps. Things are constantly changing and can be overwhelming, so while it is important to stay informed, it can help to set a limit promptly spent reading/listening to the news and select your sources thoroughly. Try to avoid scrolling through your news feed right before you subside to sleep! Although social networking remains vital in helping all of us feel connected during these isolated times, keeping to a schedule for quick checks will help this remain a positive discussion rather than a negative self-comparison spiral.
Many smartphones log your screen time and show you a breakdown showing how long you spend on specific apps. There are digital wellbeing apps that can help you set maximum scroll times, which are particularly helpful for those who feel they will spend too much time online. A self-imposed digital detox is able to reduce stress and improve rest quality, particular if you decrease screen time before you settle down for the night.
3. Consider gratitude journaling
Photo by Kelly Sikkema via Unsplash
Rather than focusing on what is gone wrong each day, the gratitude journal encourages you to definitely focus on positives. It may seem difficult to be grateful during a worldwide pandemic, but once you start looking for things you really appreciate you will feel more positive overall. Examples include gratitude for an attractive day, your health, the delivery courier, hearing a parrot singing, a simple act of kindness or hearing your own favourite song on the stereo.
If it seems overwhelming having to make daily notes, you could just maintain a weekly journal. Mental health experts also recommend noting positive affirmations regularly. These include statements such as ‘I will be as kind to myself as I am to others’ and ‘I will not worry about the things I cannot control’ and can even cover specific dreams such as ‘I will find a new job’ or ‘I can become the best version of myself’. The power of positive thinking cannot be underestimated!
4. Find some new hobbies
With many of our old hobbies and interests not available, now is the perfect opportunity to discover some new ones that you can do in a socially distant/solo way. Having a new interest can provide you with a sense of purpose, make you more interesting and introduce several welcome normality to your 7 days. There are a wide range of online courses/videos available that cover a whole host of subjects. Whatever you fancy using a go at, there is a course and community waiting for a person. If it seems impossible to find the time, maybe you can read books in a different type of genre, start listening to podcasts or even audiobooks during your commute or even start playing a quick brand new game on your phone.
5. Set crystal clear boundaries
Photo by Cristian Newman via Unsplash
You may be therefore busy looking after everyone else you don’t have time to take care of yourself. Lots of people don’t realise that searching after yourself first, you are better able to take care of everybody else. Whether you have too many competing priorities, or struggle to individual working from home from home life, it can be helpful to set clear limitations and communicate your needs along with loved ones.
For those working from home, create logging on and logging off routines and rituals, and shoot for a positive work-life balance to avoid burnout. Remember, you are not just working from home, you are trying to work, during a global crisis – all you can do is your greatest. If you are struggling with spending more time indoors with family or housemates, schedule in me-time or discuss what must change
Hopefully, a few of these suggestions will help increase your psychological resilience while we all adapt to the new normal. It is important to emphasise that the current pandemic is not going to last forever, but although it is part of our lives, exercising mindfulness and implementing the above mentioned suggestions will help.