We live in difficult times, and with much of the country locked down to prevent the spread of COVID-19, millions of us are adjusting to a life in quarantine, self-isolation, or abiding by social distancing guidelines.

For most of us, the primary concern is the danger COVID-19 poses to our physical health, but as we hunker down at home, it is also important to consider ways to maintain our mental health during these trying times. We may not be able to control what is happening in the wider world, but we can do our part to keep calm, stay healthy and weather the storm.

Here are some simple steps and tips to help keep you and your family healthy and happy during the lockdown period...

 

1) Establish a new daily routine

Many of us are having to adapt following significant disruption to our day-to-day lives. People are working from home, the kids aren't in school, and our old routines and leisure activities may no longer an option. Accepting these as the new normal and establishing new but familiar routines can help provide structure to your day and prevent boredom.

The World Health Organization (WHO) advises: "Try as much as possible to keep your personal daily routines or create new routines if circumstances change... . Engage in healthy activities that you enjoy and find relaxing. Exercise regularly, keep regular sleep routines and eat healthy food. Keep things in perspective."

Practical tips for setting a daily routine...

• Eat a healthy diet
• Get plenty of sleep
• Get up and get dressed every morning
• Set aside time to exercise, whether at home or in your neighborhood (following social distancing and any other guidelines)
• Plan fun activities at home (particularly if you have kids!)
• Make the weekends different

 

2) Exercise regularly and stay active

Exercise is a great way to help alleviate anxiety and depression. When you engage in physical activity, the body produces endorphins, which improve your ability to sleep, deal with anxiety, and reduce stress. Consequently, it is a tool that should not be ignored if you are trying to stay healthy and happy during the ongoing pandemic.

Try to get outside and get some fresh air and exercise every day, if your state health department guidance allows it. Remember, always follow social distancing and hygiene guidelines if you leave your home. If you are self-isolating, cannot go out, or simply choose not to, there are still plenty of ways you can remain active without leaving your home. Dust off any old exercise equipment you have around the house and get moving!

For those who don't have any gym equipment, don't despair. You can still get in a good workout without any specialist equipment. Try looking up bodyweight exercises and home workout routines on YouTube and other online workout resources. Many are offering some great deals, discounts and free trials to help people remain active at home. Have some fun and try something new... You may discover an unexpected passion for Zumba or yoga!

 

3) Stay connected with friends, family and your community

Maintaining a physical distance from each other (at least 6 feet) is crucial in stopping the spread of COVID-19, but you can still stay in touch with your loved ones. In this, modern technology is your friend! With social media and videoconferencing it has never been easier to stay in touch with our friends and family without meeting in person. 

"Find ways to [remain connected], find ways through the internet and through different social media to remain connected because your mental health going through this (pandemic) is just as important as your physical health,” advises Dr Maria Kerkhove, an epidemiologist at the World Health Organization (WHO).

Helplines and support groups

Talking about your fears with someone you trust can help alleviate your worries, and you may be able to help others you know simply by listening when they have concerns. If you cannot speak to someone you know for support, there are helplines and online support groups available to help you through this crisis.

• Disaster Distress Helpline , call 1-800-985-5990, or text TalkWithUs to 66746
• National Domestic Violence Hotline or call 1-800-799-7233 and TTY 1-800-787-3224
• Positive Wellbeing During Self-Isolation | HealthUnlocked
• Samaritans Helpline or call 1-877-870-4673
• Alcoholics Anonymous or search for AA near you

 

4) Stay informed, but limit your media exposure

Find credible news sources that you can trust and try not to check them more than once or twice a day. Of course, we all need to keep up to date with developments. Federal and state guidance may change and it is important to stay abreast of the latest news, but a constant stream of coronavirus updates, figures and rolling 24-hour news may not be good for your state of mind.

Speaking to Time, Dr John Oldham, psychiatrist and chief of staff at the Menninger Clinic in Houston, TX, advised: "Don’t oversaturate yourself or overload yourself. Don’t limit your exposure only to the breaking news [and] sensationalistic news outlets... Go to updates from established, authoritative sources."

This guidance is in line with the recommendation from the WHO's director-general Tedros Adhanom Ghebreyesus, who said: "Try not to read or watch too much news if it makes you anxious. Get your information from reliable sources once or twice a day."

Tips for staying informed:

• Check the news once or twice a day (don't leave the news on all day)
• Consider turning off breaking-news alerts on your phone
• Think twice before sharing information on social media unless you are sure it will be helpful and that it comes from a reliable source
• Consider adding "checking the news" to your new daily routine

Where to go for news and updates

• WHO
• CDC
• Your state's health department
• The WHO has also set up a WhatsApp Health Alert service to combat the spread of misleading or false coronavirus information

 

5) Focus on what you can control

If you struggle to cope with uncertainty, try to focus on your here and now. Get into a daily routine and control the things you can control in a positive way. Make plans to exercise and keep busy, maintain a set time for getting up in the morning and going to bed at night.

We are living in a time of great uncertainty, and this can easily be overwhelming and lead to anxiety and other mental health problems if you dwell on or obsess about things beyond your control.

Speaking to the Guardian newspaper, Philadelphia-based therapist and writer Lisa Marchiano recommended that in these trying times, it is better to try to "tolerate uncertainty" than to get rid of it. "[This] creates a different frame for thinking about things: all you have to do is tolerate it. Of course, that may be very difficult - but it can get us out of this place where we're spinning our wheels, trying to fix something it isn't within our power to fix,” she said.

Try to focus on being productive. In an article on COVID-19 anxiety reduction strategies for the Anxiety and Depression Association of America (ADAA), licensed clinical social worker Ken Goodman notes: "Although we have no control over the national crisis, we must focus on where we do have control - our response to the crisis. This is an opportunity to try something new and do things we haven't had time for."

Identify the causes of your anxiety and address them when possible. Are you worried about having enough food or medicine? Or keeping in touch with vulnerable relatives? Rather than worrying about the big picture, focus on solvable problems and concerns rather than worrying about things beyond your control.

If you are particularly prone to this kind of anxiety, you may find mindfulness or meditation exercises help keep you centered and grounded. There are numerous apps and videos available online and many companies are offering free trials or discounts to help people through this pandemic.

6) Give yourself a break!

Our final tip should be an easy one to follow, but can be surprisingly difficult... don't be too hard on yourself and give yourself a break. It is normal to feel anxious and worried, and while your social media may be full of posts about people learning a new language, working out, catching up on reading and craft projects, and otherwise using their time in isolation productively, try not to judge yourself by these standards. Sometimes just getting through the day is an achievement.

 

We will continue to provide you with updates and information during the ongoing coronavirus pandemic. Stay safe and stay healthy.

 

Other Resources

Mental Health and Coping During COVID-19 | CDC

WHO - Mental health and psychosocial considerations during the COVID-19 outbreak

AADA: Coronavirus Anxiety - Helpful Expert Tips and Resources

Coronavirus: Mental Health Coping Strategies | NAMI: National Alliance on Mental Illness