Since the Government announced their lockdown plans to combat the spreading of the coronavirus, most of us patiently stayed within our homes until we were informed otherwise. This measure was, of course, crucial to ensure we were helping to try to protect our most vulnerable citizens.
However, being cooped up indoors, especially without access to a garden, has come with its own set of challenges. Now, combine that with virus-related broadcasts that have dominated the news and social media. Naturally, these factors have had a toll on our mental well-being.
Therefore, the announcement to ease lockdown restrictions last Saturday has brought reassurance and happiness to many. The chance to see our loved ones after so long and get back to some normality will help many with their mental health issues.
However, I think it is important to remember that not everyone will share these optimistic views. Unfortunately, the easing of lockdown is generating more anxieties in many people. In particular, there are some apprehensions towards how the Government and the public are handling the social distancing measures.
Moreover, when experiencing lows within our mental well-being, it is necessary to try to dedicate some hours within the week to maintain our health. Sometimes, the best way to do this is to give yourself a well-deserved break and focus solely on you!
Self-love and care are necessary. However, putting yourself first is not always easy. A lot of us struggle with this. But, even dedicating 15 minutes to your day to do so will help.
Below, I have written down a few ways to help you control your worries and be kind to yourself. However, I think it is important to mention that I am not a mental health specialist. The following suggestions are simply things that have worked for me!
Consult a doctor, not google
I think this is probably one of the most important ones: do not hire google as your doctor if you are feeling ill or displaying any symptoms!
Most of us have been there and know that googling your symptoms results in an incorrect diagnosis, which only increases the anxiety. Instead, get onto the NHS website, or whatever is equivalent to where you are situated. If you need advice or medical treatment quickly, and cannot wait for an appointment, you can call 111.
Cut out coffee or decrease intake
If you are like me and tend to get the jitters and anxiety from too much coffee, then the best option would be to limit the amount you take. Or cut it out altogether and switch to decaffeinated beverages. Consumption speeds up our bodily functions and Susan Bowling, a psychologist, states that:
“Caffeine is often bad news for people with anxiety. The natural effects of caffeine stimulate a host of sensations, such as your heart beating faster, your body heating up, your breathing rate increasing – all things that mimic anxiety. Psychologically, it is difficult for your mind to recognize that this is not anxiety because it feels the same.”
Common signs of caffeine-induced anxiety include; headaches, insomnia, nervousness, restlessness, ringing in the ears and sweating.
Exercise if you can
Exercising does wonders for your physical and mental health. Whether you can train for an hour or 15 minutes, find an exercise that is right for you and give it a try, if you are feeling up to it.
Even going for a short walk can have the ability to improve your mood.
If you are feeling a little bit anxious, any exercise will enable you to get the adrenaline out of your system – channelling the panic elsewhere. You can even do simple ones that do not require a large amount of space.
Give worries the courtroom treatment
If you have a persistent and recurring thought during this time (which is normal), confront it with a rational counter-statement.
For example, if you have a recurring thought about the effects of the virus, counter it with factual statements – such as the survival rate of people who catch it.
Give yourself love
As the saying goes, treat yourself! Now, this could be anything that will provide you with joy (in the words of Marie Kondo), it does not mean you have to purchase something new.
You can get your chef on and cook yourself something delicious, draw a bath, read a book or listen to music. Whatever is best for you!
Slot out time in the day, every day, to genuinely do something that makes you happy or relaxed.
Have a news detox
At the moment, the need to read the latest updates can become an urge. Which, in turn, can fuel anxiety.
Therefore, you could assign yourself a limit and time of day to focus on the health-related news. Then, do not look at it until the next day!
If you do worry about missing something important, you could ask someone you trust to contact you if there is an emergency.
Inhale and exhale
From the subheading, you have probably guessed the next suggestion is breathing exercises. That is correct! Performing grounding exercises can help you to destress and remain relaxed, while you continue to enjoy your day working or baking banana bread!
Firstly, pick an exercise. These can include stretching or yoga exercises, which you can find from YouTube.
Secondly, find yourself a calming and safe space where you can devote this time to you, and you only.
Thirdly, lay down a yoga mat and put on some calming music that reminds you of your favourite location or holiday. You can even use some lovely smelling essential oils to help create calming aromas.
Make a playlist
Whether it is a calming or an angry playlist, making one to listen to by yourself can help you to release your emotions, in a safe space.
Rely on the five sense
This hack can bring you back to the present by relying on the five senses; sight, smell, sound, taste and touch.
If you are suffering from anxiety, look around at your surroundings and identify five things you can see. Then, do the same for the other senses.
Remember that anxious states will pass
It is important to remember that states of anxiousness will end, even though they feel like they last forever.
We tend to jump to worst-case scenarios, which do not usually reflect the reality of the situation. It is a hard thing to do, but trying is the first step!
Take a breath of fresh air
Breathing in fresh air is so important. If you are not feeling up to exercising or going on a walk, try sitting out in the garden or open your windows in your accommodation.
Talk to a mental health expert
While talking to family members about your worries can provide comfort and reassurance for many of us, if they are not an expert on mental health struggles, it could benefit you to talk to a specialist also!
Samaritans is a brilliant registered charity that aims to provide emotional support to anyone who is struggling to cope, are in emotional distress or at risk of suicide. (The service is open for residents in the UK and Ireland.)
On their website, they state: “If you need someone to talk to, we listen. We will not judge or tell you what to do.”
Their contact information is as follows:
- Telephone: 116 123
- Email: jo@samaritans.org
Use a pen and paper
Write down what is stressing you and why. Then, burn it! Not only is angry scribbling a great way to help you destress, but it is also fun. I find it therapeutic!
Watch something funny
Watch something you know you will laugh at, as it is difficult to stay stressed when you are laughing!
Wear a mask and bring hand sanitizer!
Carrying these items can help to put your mind at ease when you are travelling or going shopping. Additionally, GOV.UK states that it is the law that you must wear a face covering when travelling in England on a:
- bus or coach
- train or tram
- ferry or hovercraft or other vessel
- aircraft
- cable car
If you do not wear a face covering you will be breaking the law and could be fined £100, or £50 if you pay the fine within 14 days.
Additionally, the law will make it mandatory to wear a face covering in shops and supermarkets in England from July 24 2020. (A face covering is a covering of any type which covers your nose and mouth.)
Lastly, while everyone is worrying and experiencing similar consequences of this public health crisis, it is crucial to remember to be kind to yourself, to those around you and to try to remain calm and positive when you are out.
I hope you are all keeping safe and well!
Stay Globetrotting!
(Thank you to my lovely friends who have kindly suggested a few steps to me!)
Globetrotter Gem 