In November 2019, a new type of coronavirus was discovered in Wuhan, Hubei, China. Since it's discovery, the virus has rapidly spread across the globe, affecting dozens of countries, and causing tens of thousands of deaths. Cities and states across the United States have enforced shelter-in-place and quarantine protocols, and the CDC recommends limiting gatherings to 10 or fewer people. These recommendations, while hopefully reducing the number and severity of cases, have resulted in mass lay-offs, and increasing feelings of isolation. These stressors may result in increased anxiety, worsening depression, and an overall decline in mental health. Here are some ways you can protect your mental wellness during the COVID-19 pandemic:
1. Get Moving
If your region is not under a strict shelter-in-place, go outside and take a walk. As little as 20 minutes of sunlight exposure can provide your daily dose of Vitamin D, which can protect against depression. If you are unable to leave your home, walk laps, watch a YouTube video, or turn up the music and dance. Exercise forces your brain to secrete more serotonin, which is one of the neurotransmitters responsible for improving depression.
2. Create a Routine
If you're fortunate enough to be able to work from home, or if you're homeschooling your children for the foreseeable future, this one is for you. Maintain a regular sleep-wake schedule, ensuring you get at least 7-9 hours of sleep each night. Stick to your usual morning routine, with the one exception of removing your commute. This will help you to stay focused on your task, whether that be work or homeschooling, as well as help you ease back into your normal routine once everything calms down.
Weekly routines are also important. During this stressful time, it is especially recommended to practice regular self-care. One of the ways I do this is by setting a weekly routine: I get to sleep in on Mondays; I work(ed) out at the gym on Tuesday, Wednesday, and Friday; Watching my favorite shows on Thursdays; and deep-cleaning my house on Fridays before showering and using my favorite face mask. This helps provide a predictable routine, and gives me something to look forward to each week before I go to work on the weekends.
3. Turn off the News
We live in an age where updated information is constantly at our fingertips. This means that, if you let it, your time may be spent constantly consumed by news reports of deaths, closings, and the impacts of the COVID-19 pandemic. That's stressful! One way to reduce this stress is by turning off the notifications on yout phone, changing your television channel, and only allowing yourself an hour or so each day in which you can watch/read the news.
4. Practice or Start a Home-Bound Hobby
This will take up your time and distract you from what is going on around the world. Painting, sewing, and playing an instrument are just a few examples of this. You can also use this time to take online lessons at Khan Academy or other learning sites, improving your professional skills, and making you more marketable in the long run.
5. Laughter is the Best Medicine
Laughter causes you to smile, which tells your brain to release more endorphines. These endorphines help you to reduce stress and anxiety, which in turn helps you to take control of your mental well-being. So turn on a comedy, joke with friends or family, and find ways to laugh in these uncertain times.