COVID-19 Mental Health Survival Guide

It can take less than 21 days to establish a new habit. Right now, we do not know how long our current circumstances will last. Being intentional at the beginning stages of this pandemic will allow you the opportunity to weather this storm in a way that respects and honors yourself and others. Below are some tips, tricks and things to think about as you work on what you can control and release what you cannot.  

Set boundaries with social media, news outlets and family

There is a lot that can be absorbed emotionally right now, both positive, and negative. Due to the fact that we do not have access to the normal day to day supports that help keep our mental health in tip top shape, you will have to regulate what you are taking in. My recommendation is the following: 

• No news or social media for the first hour of the day and checking either no more than three times per day (consider limiting sessions to 15 minutes). Let yourself wake up and check in with how you are feeling that day. If you feel you have enough space to take in what might come your way after the first hour, go right ahead. However, if you feel that you need to expand your window of tolerance before you check the news or engage with others who want to share what they know with you, choose some of the activities listed throughout this article to help you recenter before you do so.

• Try to avoid social media and the news for at least 2 hours before bed - this lets your body allow the worry of the unknown to fade out before you try to sleep. Remember that during times of uncertainty and fear our inner child is on the surface. Just like you would not constantly expose your child or someone you love to difficult things all of the time, you also must create good boundaries around your own needs.

Prioritize your health and sleep 

When our schedule changes, our structure changes. If you want to pursue the best sleep, you need to be consistent about your bedtime and wake time. Try not to deviate more than an hour on either side if you can help it. Consistency is key right now as there are many elements that remain outside of your control in the current environment. Consistency can keep you calmer as a whole. 

Things that diminish your serotonin levels 

• Alcohol

• Sedentary lifestyle

• Too much sugar (leads to poor blood sugar stability)

• Poor sleep

• Chronic mental/emotional stress (use some of the directives in this blog to help keep your stress under control)

• Hormone shifts (ladies watch your cycle)

• Poor diet

• Aspartame

• Smoking

Things that increase your serotonin levels 

• B complex

• Probiotics

• Sunlight

• Exercise

• Massage

• Physical touch

• Coffee (try not to overuse and push yourself into anxiety)

• Peppermint tea

• Mindfulness meditation

• Yoga

• An enriched diet and lots of water

Focus on the facts, and make decision on what you know, not on what is expected

Look at this experience in stretches of time. Try to do things in 14 day stretches. “For the next 14 days, THIS is how I am going to care of myself, based on the knowledge I have right now”. At the end of the 14 days, re-evaluate based on how you feel and make necessary changes as you learn about yourself. This is an opportunity to observe yourself during difficult circumstances and gain a better understanding of ways to meet your needs. 

Structure is key

Many of us are starting to work from home at this stage which is a novel experience. However, it is still important to set boundaries with yourself, as well as with your children if they are in the home too. There is time for work, play and rest that needs to be worked into every day. Try to create an environment in which both you and your children know the difference between a week and a weekend. 

Get outside 

-If the weather allows for it, take a 15 to 30 minute walk daily or sit in the sunshine. Just remember, practice social distancing. 

Choose life giving activities 

There is a difference between a “veg” activity and a life giving activity. We all know the difference between them because of how we feel afterwards. Take the time to be intentional about each thing you choose. If you are sad or lonely, watching something heavy is not going to be the best choice for you. If you are anxious, looking at the news or social media is not going to settle you. Here are my recommendations: 

• If you’re feeling negative or hard emotions journal or connect with someone you love and write or talk about where you are. Should your belief system align with prayer, this is also a nice opportunity to connect with your Creator (also keep in mind all of the things listed above that can increase your serotonin levels and help you feel better).

• If you are frustrated or angry (or your children are) give them the space to throw some ice

• If you need to connect with your soul, listen to music

• If you want to be encouraged, read a self help book or engage your faith

• If you want time to fly by, read a fun book or choose a productive activity around your home

• If you want to be entertained, put your phone down and choose a movie or show that can meet you where you are

• If you are anxious move your body, stretch, drink a glass of water or talk to a loved one who can help ground you

Look at this as an opportunity to re-evaluate your priorities 

Observation of ourselves is key when we enter any situation that involves change. Use this as an opportunity to get to know yourself better and be intentional about showing up for yourself as you learn. 

Create space and time to dream 

We live in a society in which our lives move so fast, sometimes we do not stop long enough to check in with ourselves and see if we are pursuing things that give us life. Use this as an opportunity to explore different interests and dream about what is coming next for you. 

Journal

Journaling in general is a great way to calm your mind and body. In therapy we call it “Name it to tame it”. If it’s there, just name it and close it up. Here are a few types of journaling you can try:

• Worry list/Certainty list - simple, write down your worries, then write down what you are sure of

• Gratitude list - acknowledge what you feel isn’t going well, and then switch into what you are grateful for. Write down even the simple things; clean drinking water, food on the table, family you love, etc.

Engage your faith  

This is going to be unique and individual to each person. Our beliefs about ourselves, other people and the World are going to affect the way we see this pandemic. Engage with what you know is true and allow it to bring you peace.

 Look for opportunities to use your gifts to serve others 

We all have gifts. Some of our gifts can be used tangibly, while others can be more elusive. With that said, ALL of our gifts are important and needed. Serving others can provide perspective and take us out of our own emotional head space. This might look like writing letters to friends. Or praying over those who are struggling. Or picking up groceries for your neighbor. Or simply creating space to be present with friends and family who are struggling. You know your gifts best, so choose what you were made for. 

Move your body 

I cannot stress this enough. There are so many physical and emotional benefits to exercise. This is something that can help keep you grounded when you feel everything else is outside of your control. If you can commit to moving for 30 mins per day during this time period, you will thank yourself. It will increase motivation, focus and energy. It will also help you sleep better. PLEASE DO THIS! 

Pursue social engagement 

Some generations are better at this than others, but we ALL need social connection. Consider the following: 

• Think about whether you are an introvert, ambivert or extrovert. Dependent on whether you tend toward introversion or extroversion it is important to manage your social schedule based on need, not just in the moment of loneliness, but in advance in an effort to offset loneliness. I call this social budgeting. If you can, schedule things in advance so that you are both committed to the conversation and can be fully present with one another.

• What this might look like for an ambivert is: I am going to plan a phone call with a friend or family member at least 1x every other day.

• It is easy to become complacent in our relationships when we cannot see one another, but we need each other. While social media has so many pluses, social media does not allow you the opportunity to be truly seen and heard by others in real time. So please create this space for yourself to connect deeply with those you love.

• Make sure to reach out to the aging people in your family as they are taking the strictest measures and have the highest levels of isolation

Everything here is written with the intention of you simply asking yourself, what do I need during this time of difficulty and uncertainty? Everyone’s mental health will be tested, and these are ways that you can come out of this experience with a better understanding of self. It’s an opportunity to not go into default mode and do what you have always done. Choose to show up for your inner child and model what it looks like to do so in your families and your community. Keep an eye on your window of tolerance and manage it when it starts to get low. Ask for support from those who love you and keep fighting for yourself every day. Take good care of you and yours! 

Jenna Bishop, LCSW