How to Protect Your Mental Health During the COVID-19 Outbreak
During this uncertain time of the COVID-19 pandemic, there is a general feeling of unease and anxiety surrounding the current situation. With the population asked to social distance and limit outings to those deemed “essential” by the government, including one hour of exercise a day, those suffering from mental health issues can be susceptible to additional pressures.
Worsened by the continuous stream of news updates on the virus and it’s spread, alongside the fake news, worry and negativity splashed on social media and throughout WhatsApp groups - it’s safe to say that we are all feeling the toll on our mental health!
We have compiled a few ways that we find particularly helpful to avoid the feeling of rising panic as well as what to do when this occurs.
Limit the amount of time you spend reading or watching things which aren't making you feel better. We recommend to decide on a specific time to check in with the news each day and stick to it. Staying informed is important, but your mental health can take a battering if all you are hearing is the constant negative new stories.
Don’t be fooled. There is a lot of misinformation being sent around on social platforms and WhatsApp groups. Stay informed by sticking to trusted sources of information such as government and NHS websites.
Avoid triggers. Mute key words which might be triggering on Twitter and unfollow or mute accounts. This also applies to friends who are using WhatsApp groups and hide Facebook posts and feeds if you find them too overwhelming.
Stay connected. We are so lucky that we live in a time where staying connected to those who we cannot see in person is not a problem. Agree regular check-in times and feel connected to loved ones via phone and video call. If you know someone who could be particularly vulnerable to loneliness during this time, maybe an elderly relative or someone who suffers from a mental health condition, ensure that you are reaching out to them. It is common for such individuals to not want to be the one to get in contact for fear of “being a nuisance.”
Keep moving. Whilst going to the gym or your favourite fitness class is currently not possible, we can still ensure that we keep movement and exercise a part of our everyday routine. Movement reduces cortisol levels and is associated with a boost in serotonin, therefore a little movement each day will ultimately have positive effects on our mental, as well as physical health. While it’s important to keep activity within your routine, don’t succumb to the pressure of social media and the continuous stream of HIIT training and complex workouts online. If this is out of your comfort zone, remember, just a simple stretch or basic moves will still have a positive effect.
Enjoy the outdoors. Although we are currently limited to just one outdoor walk or run a day, make the most of it. Just getting outside in the fresh air for a short amount of time and being in nature can have significant positive effects on mental health. Ensure you are adhering to government guidelines and remain at least 2 metres from another person. Daily outdoor exercise can be enjoyed alone or with someone from your household.
Use the recourses available to you. Feel supported and a part of our community with the BWC Support Series. We will be bringing you advice from our BWC experts over the coming weeks. Keep up to date on our instagram and check the highlight on our page for the collaborations with the BWC experts so far.
How to cope when you feel anxiety and panic rising
Anxiety UK recommends using the APPLE technique to deal with anxiety and worries. If you feel anxiety and panic rising, work through these steps to help ground yourself and bring you back to a state of calm.
Acknowledge : Notice and acknowledge the uncertainty as it comes to mind.
Pause : Don't react as you normally do. Don't react at all. Pause and breathe.
Pull Back : Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don't believe everything you think. Thoughts are not statements or facts.
Let go : Let go of the thought or feeling. It will pass. You don't have to respond to them. You might imagine them floating away in a bubble or cloud.
Explore : Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else - on what you need to do, on what you were doing before you noticed the worry, or do something else - mindfully with your full attention.
For further support please contact
Anxiety UK - www.anxietyuk.org.uk 08444 775 774
Mind - www.mind.org.uk 0300 123 3393
Sane - www.sane.org.uk 0300 304 7000
Samaritans - www.samaritans.org 116 123