With countless individuals stuck at home, whether solo or with family, to combat the spread of the coronavirus, there has been a noticeable increase in mental health issues. The inability to go out, socialize, or simply being isolated can significantly impact a person's mental state, leading to heightened feelings of anxiety and depression. Research indicates that the combination of poor sleep and physical inactivity during this period can exacerbate mental health problems, illustrating the importance of maintaining both physical and psychological well-being during challenging times[1].
To help navigate these challenging times without letting them affect your mental health, here are some helpful tips and practices:
1. Prioritize Sleep
Did you know that getting between 7 to 9 hours of sleep is crucial for both your mental and physical well-being? Sleep deprivation can significantly impair cognitive function and emotional regulation, which is particularly concerning during stressful periods like these. Therefore, it's essential to avoid binge-watching shows late into the night. Aim for those recommended hours of sleep to wake up feeling fresh and ready to tackle the day. Evidence suggests that adequate sleep not only improves mood but also enhances resilience against stressors[4].
2. Establish a Daily Routine
No matter if you're working from home or simply enjoying some downtime, having a routine is key. Setting a consistent bedtime and wake-up time can regulate your body's internal clock. Start your morning by making your bed, taking a refreshing shower, and enjoying a delicious breakfast. Take some time in the morning to plan your day and stick to that schedule. Having structure can help mitigate feelings of chaos and uncertainty, which are common during periods of isolation.
3. Get Moving
Make it a point to exercise daily for about 30 to 40 minutes. Whether it's yoga, stretching, or a brisk walk, staying active is vital. Research shows that physical activity is associated with improved mental health outcomes and can significantly reduce symptoms of anxiety and depression[5]. If you opt to go outside for a jog, please remember to follow strict social distancing measures.
4. Find Healthy Distractions
Keeping yourself engaged during the lockdown is essential. To take your mind off the crisis, consider watching uplifting movies, meditating, singing, laughing, playing with your kids, listening to music, reading, or even gaming. Engaging in enjoyable activities can be a protective factor against stress and can enhance overall mood[2].
5. Stay in Touch With Friends
Since visiting friends and family isn't an option, video calls are a fantastic way to stay connected. Organize group video calls with friends and family at least once a week to catch up. Maintaining social connections can provide emotional support and reduce feelings of loneliness, which are critical for mental health during isolation.
6. Pursue Hobbies
This could be the perfect time to revisit an old hobby or even start a new one. Hobbies can keep you busy and distracted. Whether it's cooking, gardening, walking, knitting, or painting, there are plenty of options out there. Engaging in creative activities has been shown to promote well-being and can serve as an effective coping mechanism during stressful times[3].
7. Learn New Skills
Take this opportunity to enhance your knowledge and update your resume with new skills. There are numerous online courses available that can help you learn something fresh or refine your existing abilities. Learning new skills not only boosts your confidence but also provides a sense of accomplishment, which can be especially beneficial for mental health.
8. Limit Social Media Consumption
Avoid obsessively checking news feeds about the latest COVID-19 statistics. Constant exposure can lead to increased anxiety and negatively impact your mental health. Set specific times to check the news rather than allowing it to dominate your day.
If you're looking for more personalized advice, consider our online doctor consultation service. With the option to chat with an AI doctor, you can talk to a doctor online about your mental health concerns and get the support you need.
References:
- Denver M Y Brown, Itamar Lerner, John Cairney, Matthew Y Kwan. Independent and Joint Associations of Physical Activity and Sleep on Mental Health Among a Global Sample of 200,743 Adults.. PubMed. 2024.
- Amy Hofman, Trudy Voortman, M Arfan Ikram, Annemarie I Luik. Substitutions of physical activity, sedentary behaviour and sleep: associations with mental health in middle-aged and elderly persons.. PubMed. 2022.
- Xiaowei Zheng, Minglan Jiang, Xiao Ren, Longyang Han, Pinni Yang, Yiming Jia, Lulu Sun, Ruirui Wang, Mengyao Shi, Zhengbao Zhu, Yonghong Zhang. Physical Activity, Sleep, and Risk of Late-Onset Severe Mental Illness: A Prospective Cohort Study From UK Biobank.. PubMed. 2024.
- Ashley Montero, David Stevens, Robert Adams, Murray Drummond. Sleep and Mental Health Issues in Current and Former Athletes: A Mini Review.. PubMed. 2022.
- Oscar Lederman, Philip B Ward, Joseph Firth, Christopher Maloney, Rebekah Carney, Davy Vancampfort, Brendon Stubbs, Megan Kalucy, Simon Rosenbaum. Does exercise improve sleep quality in individuals with mental illness? A systematic review and meta-analysis.. PubMed. 2019.