Managing your mental health during COVID-19
There are a range of measures workplaces and individuals can put in place to support each others’ health and wellbeing through the COVID-19 pandemic. This article will look at the importance of maintaining connections with people, and how diet, exercise, and establishing a routine will help your mental health improve during these challenging times.
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The importance of staying connected
We are social beings. We crave connections.
As we spend more time in our homes, cut off from friends, work colleagues, and family in a bid to halt the spread of the virus, the lack of physical touch can be mentally challenging. This is especially true for those living alone.
Maintaining regular connections is more important than ever as we navigate these challenging times.
Connecting with people online or over the phone is vital, but the security of touch is an essential comfort for us all, whether this is a hug or an onsite massage at work. Touch is a rich source of security and safety for us all. It shows you care and in this current crisis, this is essential for our mental health.
Whilst we are waiting for stay at home restrictions to lift, consider booking in regular online catch-ups with Zoom, Skype and Facebook, this could be in the form of a group book club, family dinners, or evening chats with friends. We can all be more creative and find new ways to connect.
Be kind to others and check in with those who may be feeling lonely, particularly the elderly, this is a good way to feel more connected and create a sense of community. Social distancing does not mean a lack of connection, we need to stay socially and emotionally close to others.
It is important to remember this challenging time will pass and we will continue with our lives both at work and at home. Once we return to our workplaces the need to ensure good relationships in conjunction with care incentives for employees, are crucial to increase happiness and reduce stress in the office. This, in turn, can translate into better work performance. Employers who support social connections and employee well-being incentives will help build a successful workforce. Some ideas for wellness programs may include Corporate Massage, Onsite Yoga, Group Meditation.
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Diet and Exercise
Diet and Exercise is another way to increase not only mental happiness but also our physical self. Regular exercise plays a huge part in keeping us mentally well. Exercise releases those feel-good chemicals like dopamine, endorphins, and serotonin, helping to improve mood and reduce stress.
Walking is a great way to reduce stress and anxiety, stay fit, and boost our immune system so we’re less susceptible to infections.
As the Gyms are currently closed, we are still able to utilise the parks and walkways to increase our fitness and spend a little time outdoors. The increase with online fitness apps provides ample options for indoor activity as well. You can also get creative by dancing with your kids, climbing stairs, and playing ball with your pets.
Yoga and meditation are great options to keep you centered and grounded. If this something you haven’t done previously there are many online apps or perhaps when you are back at work, your workplace may include these in their employee well-being programs.
The World Health Organisation recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. If this is not possible a nice leisurely walk or sitting the garden is better than none at all.
Try to maintain a healthy diet, it’s all too easy to reach out for comfort food, but if we set some goals around good eating, resisting the urge to binge on junk food or sweet treats, we will feel much better for it. However, don’t deny yourself the occasional treat but keep in mind a diet high in fat, salt, and sugar is likely to aggravate anxiety and weaken your immune system.
Fresh fruit and vegetables plus reducing processing foods are healthier and surprisingly easy ‘cook at home’ options. You can get wonderfully creative with the many online recipes. Here are two favorites – https://ohsheglows.com/ – https://minimalistbaker.com/
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Establishing a Routine
One of the biggest challenges we’re all facing is how to manage the huge disruption to our daily lives. Our work, home, and social lives have been completely upended and we are now having to find a new normal.
When so much seems uncertain, it’s important that we try to establish a routine in our days to provide some stability. This is where is it important to set some simple goals.
- Regular routines, like getting up at 7:00 am and going for a walk at 7:30 am for 30 minutes.
- Plan each day to include a work-out routine or a 15-minute meditation.
- Schedule in a phone or zoom call to a friend or family member twice a week.
- Plan your meals ahead of time, perhaps set aside one night to explore a brand-new recipe.
Creating a plan for each day, with set times for each task can provide stability and comfort at a time of uncertainty. Even if it’s simple things like what time you get up, walk the dog, deciding your meal plan, or talking to a friend, having a structure will provide more clarity in your day.
If you’re working from home, you can create structure by having set start and finish times, allocating a specific space for work, and taking regular breaks.
We can all work together to create a better outcome for our and others mental health. This May we have entered into a challenge to raise funds and awareness to improve mental health. We have put together a team of practitioners from Corporate Hands. Each participant is challenged to complete 3046 push-ups in 21 days. We will be posting our progress on our social pages. You can read more here: https://headspace.org.au/the-push-up-challenge/ All funds raised go to Headspace Australia.
