IT has been an extraordinary year.
COVID-19 has changed the world and, therefore, it has had a significant impact on everyone on the planet.
Even if we haven't contracted the virus and don't know anyone who has, the way we live and our day-to-day lives have changed.
COVID-19 has created fear, uncertainty, a loss of control of daily life and has changed our work and home life. These factors alone can lead to worry, stress, anxiety and, in some cases, depression.
We learnt early in the process that, without a vaccine, managing the virus came down to three key things. We needed to wash our hands regularly, keep a physical distance of at least 1.5 metres from others and, in some cases, physically isolate.
Other than that, most of us have felt powerless to do anything else.
Human beings like to be in control.
One of the areas I found I could control was how much media I consumed daily. It made an enormous difference to my wellbeing during the early days of the pandemic.
I work in the media, so ignoring the situation was impossible.
However, media reports are available 24 hours a day, seven days a week and, particularly on the TV news channels, there has been constant coverage.
I was experiencing news overload.
Many people I know became more stressed, more worried, and more anxious because of the constant messages that were available and they were absorbing every day.
What I couldn't control, I left alone. That was a conscious choice.
At the height of the pandemic, I'd watch television coverage in the morning, switch off, and then on again at night.
I needed to know what was important to me and my family, and leave it there.
What I couldn't control, I left alone. That was a conscious choice.
While all this has been going on, work, family, home-schooling, bills, other illnesses, elderly parents to care for, childcare and core relationships still had to be managed.
Even though you may not notice it, we expect a lot from ourselves.
Perfectionism is a character trait we might have. Striving to be perfect is not helpful at the best of times, and right now is definitely not the time to attempt it.
Even pre-COVID, perfection isn't healthy. Perfectionists spend most of the day trying to be perfect, and the rest beating themselves up when they're not.
That's an insight from a reformed perfectionist. Perfectionism is a one-way ticket to disappointment.
I've consciously tried to make friends with the day. I know, from experience, that fighting constantly with life leaves you exhausted, anxious and stressed.
As much as we all love to be in control, there is so much more in life that we can't control. Accepting that reduces stress immediately.
So, for what it's worth, here's what I've done in the past six months to minimise the bumps and bruises of 2020.
1. Better hydration. Most of us are dehydrated. Even though we feel like we don't need to drink any more water, our bodies need a minimum of 1500mls a day.
2. Diet. I find it's helpful to eat more unprocessed foods. When we are stressed, we tend to eat more sugar, salt, fats and consume more alcohol.
3. Sleep. Sleep pattern is very important. Disrupted sleep affects your mood, it affects your body's ability to recover and it can have an impact on cognitive function and concentration levels.
4. Nature. Nature is underestimated as a way to manage stress and anxiety. Go outside, if you can, and get some sunshine. Natural vitamin D, exercise. It doesn't have to be high intensity; just walking around the block is better than nothing. Walk along the beach, walk around town, walk wherever. Fresh air is fantastic.
5. Have fun at home. Listen to music, dance, embarrass your children, read an inspiring, uplifting book, watch a television series or documentary that you haven't had time to watch.
6. Talk to someone if you are overwhelmed. It does help and it's important. It could be a friend, your partner, a work colleague, a counsellor, your GP, or a psychologist. Don't be embarrassed, it's our wellbeing we're talking about here.
7. Look out for one another. If you see a change in a family member, friend or work colleague, don't be afraid to ask them if they are OK.
8. Lessons
- Slow down, get back to basics and learn to enjoy a slower life
- Breathing exercises reduce anxiety
- Yoga reduces anxiety
- Meditation reduces anxiety
All of these practices can be done at home and be guided by online presentations.
Roll on 2021!
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Beyond Blue 1300 22 4636
Craig Hamilton is a keynote speaker and mental health advocate
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