Safeguarding Our Mental Health
by Madeleine Sara
Millions are feeling a fresh surge of hopelessness with the restrictions recently placed on us all by the Covid-19 Pandemic: restrictions which have forced us back into a mandatory self-isolation that severely threatens the state of our mental health. This is particularly poignant for those who live alone, are in the highest risk shielding categories, who are already grieving the loss of a loved one or whose livelihoods are being threatened by the continuing inability to work.
Whilst the news bulletins are relentlessly depressing and stressful, we are all aware that these restrictions have been put in place to keep everyone alive and free from health complications. We know they have not been undertaken lightly, yet they make us all feel like cornered animals. So apart from keeping our masks well laundered, staying safe and always using hand gel…
What then can we do to Safeguard our mental wellbeing whilst conforming to the restrictions?
Those of us with a Fibromyalgia diagnosis especially need to safeguard our mental health, since stress and anxiety are major contributors to our symptoms. Fear, sadness and anxiety lower our energy levels, making us feel overwhelmed.
1. How we start our day sets the mood. It can make all the difference to staying positive.
2. Limit how much you follow the news bulletins and media. Keeping up to date with events without saturating ourselves in the relentless pessimism makes a difference. Obsessing and ruminating is extremely detrimental to our mental health.
3. Avoid making predictions about the aftermath of the Pandemic, especially if they are full of doom that will make you miserably ill. There are often unforeseen positives to be found in every new opportunity we face. Consider that only 10% of what we worry about actually happens. What alternative, more optimistic perspectives might there be? After all, thoughts do not necessarily equate to hard facts.
4. Develop a better feeling of control. Depression comes from feeling out of control. Increasing our belief that we have long-term control lowers levels of psychological distress. So consider: do you feel responsible for your own successes or do you believe you have little influence over the bad things that happen to you? Consider how you may change this balance in your favour.
Feeling more empowered involves changing our beliefs, mindset and emotions. Establishing a sense of control involves seeing ourselves as learners in new challenging situations. We are not yet experts. We are allowed to make mistakes and take our time to decide. Perfection can only be achieved by practice, knowledge, experience and making mistakes along the way.
Whilst it is unhelpful to obsess over details, procrastinate, worry excessively or even to act on impulse; it’s always sensible to first mull over the facts and solutions that you have researched. This way, you can take responsibility for your chosen course of action and embrace new challenges with much more confidence.
5. Stay Connected with others. Friendly words with others boosts confidence and wellbeing. This can be through a phone call, social media or socially distanced chats outdoors with a neighbour, delivery worker or shop keeper. Be honest. People oftentimes declare they are ‘okay’ when actually they aren’t. You may find friends can come up with solutions to problems you hadn’t considered, making things more manageable for you.
6. Avoid making comparisons with others. Those around you may have a myriad of undisclosed reasons why they appear to be coping better with the restrictions than perhaps you feel you have been. Whatever others may be doing to cope with the situation, it doesn’t mean that you have to play ‘copycat’. This will only serve to create a false sense of coping that will further add to your stress and anxiety levels. Pretending to be coping isn’t going to support anyone’s mental health. We must all find our own ways to manage the situation. Researching what others are doing enables us to choose which routines, pastimes and strategies will best suit our personal circumstances - but we should not compare.
7. Choose your own daily routine with activities that enable you to feel positive and protected. If setting a daily timetable works for you, then set one. Focus on the most important elements of your day. What are your immediate concerns, tasks and self care needs? Ensure you stick to clear pacing protocols to enable relaxation as well as industry. Safeguard against doing too much in your bid to stay occupied. Some of those erstwhile New Year’s resolutions you have been steadfastly avoiding may come in handy during this time. So, enjoy the slower pace of life that these restrictions have imposed on us; it can be very cathartic.
8. Fresh air, natural light and exercise, especially in outdoor spaces, is very boosting for the morale, mind and body. Taking regular daily walks, even if it’s only down to the end of your road, really helps blow away the claustrophobic blues.
9. Consider keeping a Journal. This can contain observations on what drains your energy and positivity and what boosts them, or just ho you are feeling that day. Try to add something positive that has happened, however small, to keep it upbeat. Aim for a balance between happiness and gloominess. Don’t be afraid to get help if your gloominess has become depression. Stress manifests as loss of appetite or eating/drinking too much of the wrong thing; neck/ shoulder tension; restlessness/ fatigue and sluggishness; headaches; feeling of worthlessness.
Ask yourself: What can I change for next week to create variety and interest? What activities and tasks have I been putting off, due to the demands of modern life that I can now tackle? The ‘If only’ and the ‘Why Me’ mindset damages our self image and deepens the gap between who we wish we were and how we see ourselves. So, drown out that pesky voice in your ear that tells you that you’re useless by concentrating on your strengths rather than your weaknesses. This will lead you down a better path to manage your mental health.
10. Feeling a loss of enjoyment in things previously relished can seem tough. This is quite normal and very often your old enthusiasm will return in time. It’s best to put those old pastimes aside and find new interests. When I was going through the toughest time in my life, I failed to summon that effervescent bubble of joy for anything at all. Although I kept myself very busy; regrettably, I forgot to prioritise some all-important relax and recharge time for myself.
11. Accepting help and support is not a failing, it’s a prudent management strategy. Remember you are not alone. Organisations are available to help you in these troubling times. (e.g. Local Food Banks, Citizen’s Advice, www.gov.UK websites) Remember, once you are back on your feet again, giving back in some way to worthy charitable organisations will return your sense of worth, balance and peace of mind.
12. Reinvigorate your cognitive function with puzzles and stimulating activities. These could be finally learning to juggle, getting to grips with a new language or picking up the musical instrument you played as a child. Take up singing, learn a dance routine, or begin that gentle exercise programme you’ve been meaning to start. Guided Meditation/Mindfulness helps us break that ruminating cycle. Keeping occupied certainly minimises chances to relentlessly chew over the dismal issues we are currently facing. Coupled with positive, constructive action this facilitates improved mental health.
Some of us may believe that having a routine-driven life is going to be restrictive, dull and frustrating. However things can seem brighter when we find a routine that gives us a structure and a chance to feel a sense of achievement. It can improve our symptoms and mental health, helping us feel more in control again. Being able to check off our schedules each day also provides a sense of satisfaction, direction and achievement. Let’s enjoy the current recharge time that modern lifestyles so often deny us.
For me, the lockdown regime has generally become a welcome respite from an increasingly stressful world. Despite some difficulties with multiple migraines and issues with my spectacle prescription; I count myself very blessed that I’ve had a more cathartic and restful time, only pleasing myself for a change. The imposed stay-home regime has enabled me to try new pastimes, enjoy my garden and start to grow vegetables. It’s helped me appreciate the tranquility in bird song, as opposed to the usual hum and threat of heavy traffic. I see this imposed isolation as a time to recharge.
RECOMMENDED READING
Guidance on how to look after your mental health during the pandemic. https://www.mentalhealth.org.uk/coronavirus/mental-health-tips
https://www.nhs.uk/oneyou/every-mind-matters/coronavirus-covid-19-anxiety-tips/ practical tips on how to manage anxiety.
How to Stop Worrying and Start Living (Vermillion) 1990 by Dale Carnegie
Overcoming Low Self Esteem A Self-Help Guide using Cognitive Behavioural Techniques by Melanie Fennell
The Midnight Library (Canongate Books Ltd) 2020 by Matt Haig
Madeleine Sara is a freelance writer with a degree in Psychology and a postgraduate RCSLT qualification. As a retired, Paediatric Therapist and fellow Fibromyalgia sufferer, she likes to apply her experience and knowledge to every challenge she encounters.