Mental Health During COVID-19

Here are a few tips I put together to help cope with and reduce stress and anxiety.

1. Spend time in nature– Getting fresh air is a great way to unwind and relax, especially during quarantine, when many of us are cooped up indoors. A change of scenery can help get your mind off of whatever is making you anxious or sad. Try going for a walk, running, biking, or even just sitting outside and relaxing. Not only does going outside help you relax, but it also has physical benefits. First off, it can actually help lower your stress hormone levels. According to a study published in Frontiers in Psychology, spending at least 20 minutes a day in nature leads to anti-stress benefits including reduced stress hormone levels. Secondly, sunlight provides Vitamin D, which improves your blood flow, and reduces the risk of health conditions like heart disease and diabetes. Third, your body takes in more oxygen outside than inside, and it is easier to breathe. Breathing is the body’s natural way of calming down, and is the perfect way to unwind and step away from your stress and anxiety.

2. Take a break– With the constant overload of information from the news and social media, most of which isn’t good news as COVID-19 continues to worsen, your anxiety or stress may increase. Sometimes, it’s good to take a step back and take a break from that information. It helps to unplug and focus on yourself and what makes you happy rather than focusing on the stream of information that can often be the cause of mental health breakdowns. It’s okay to not constantly follow the news and be on social media. Your mental health is much more important.

3. Art!– According to a study led by Girija Kaimal that was published in the American Art Therapy Association journal, 45 minutes of art-making and creativity can lower your cortisol levels. Cortisol is a stress-causing hormone, so reducing it would make you feel happier and more relaxed. Creative expression through art can also be a good way to reduce anxiety and is a positive outlet to release your energy and stress. If you aren’t great at art, don’t worry! The act of creating something, whether good or bad, is all it takes. Just put your pen or marker or paintbrush or whatever you are using onto the paper and start creating.

4. Yoga or Meditation– Meditating or doing yoga are great ways to practice mindfulness and calm yourself down. Yoga typically combines different poses and controlled, deep breathing, which is your body’s natural way of calming down. It is even known to lower your heart rate and blood pressure, promoting a sense of relaxation which can help prevent or reduce anxiety and stress. Meanwhile, meditation is the perfect way to step back and clear your mind. It involves focusing on one thing at a time, and trying to clear your mind of any negativity, which is perfect if you are stressed or anxious about something. Meditating regularly can improve your overall well-being and allow you to become a more calm and mindful person.

5. Take care of yourself– Having healthy routines and taking care of your body can help a lot with mental health. Let’s start with sleep. Getting enough sleep is crucial to mental well-being because that way, your body has enough time to rejuvenate and recharge. Sleep is necessary for all of our bodily processes, so sleeping less than you should means that those processes will be affected. Consistent lack of sleep can be detrimental to your mental health. Next, eating healthy and drinking enough water. Healthy foods can help boost your mood, reducing symptoms of anxiety, and drinking enough water helps your entire system, which in turn positively impacts your mental health. Finally, exercise. Exercising triggers the release of endorphins into your bloodstream which, by design, create a feeling of well-being by reducing pain and increasing pleasure. Endorphins are your body’s natural way of experiencing euphoria, which can take your mind off of your anxiety and stress.

6. Journal or Talk– Journal or talk- It’s never good to keep your negative thoughts and emotions bottled up because that will only harm your mental health. It can also have detrimental physical effects, including an increased risk of heart disease and higher blood pressure. Try talking to a friend or loved one you trust about how you are feeling or what is causing your anxiety, depression, stress, etc. The simple act of pouring out your feelings and your worries acts as a release, and may help reduce your anxiety. However, it can sometimes be hard to tell others how you are feeling because you may feel scared of being judged or you may feel vulnerable. If you aren’t comfortable talking to someone, try journaling. Journaling is a great (and more private) approach to putting your negative feelings into words, which can actually help diminish those feelings.

Disclaimer: I am not a medical professional; these tips are merely based on my experiences and my research on mental health. These tips are not medical advice. These are simply ways to possibly reduce symptoms and effects of anxiety and stress. If you are experiencing severe mental health illnesses, please talk to a medical professional. Below, I have included phone numbers you can call and resources you can use if you or someone you know needs immediate assistance.

National Suicide Prevention Hotline: 1-800-273-8255
Youth Crisis Hotline: 1-800-448-4663
Crisis Text Line: Text CONNECT to 741741
National Alliance on Mental Illness Helpline: 1-800-950-6264
Substance Abuse and Mental Health Services Administration Helpline: 800-662-4357
https://mhanational.org– find help or treatments
https://www.nimh.nih.gov/index.shtml– learn about signs, symptoms, treatments and therapies

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