It has become clear that the pandemic is going to be a longer-term challenge than we may have first thought.
Many of us hoped lockdown would ease, and that things would continue to gradually return to ‘normal’ – but sadly this isn’t the case.
Unfortunately, for many, our ‘new normal’ has brought both familiar and new mental health challenges.
Speaking at a Sefton Council health and well-being board meeting in September, Public Health Consultant Dr Rory McGill said: “The mental health aftermath [of Covid-19] is a second wave in itself.
“Many of us have and are still suffering with anxiety, depression and other illnesses.”
We are now in the eight month of the region being under some form of lockdown measures, and many of us are feeling the strain.
But there are a number of ways you can look after your mental health in these uncertain times.
Cut yourself some slack
Stop putting so much pressure on yourself. Some days you will do the bare minimum – and that is okay.
We are living amid a global crisis, and the constant anxiety, panic and fear it brings with it.
It is only natural that you may not be as productive as you would under normal circumstances.
Routine
Without things like physically going out to work to break up our days, it can be all too easy to fall out of routine.
But having some sort of structure to our days helps us feel more in control of things, and helps reduce stress levels.
Mindfulness
This doesn’t have to be complicated. It can be as easy as taking a few deep breaths.
mindful.org says: “Mindfulness is available to us in every moment, whether through meditations and body scans, or mindful moment practices like taking time to pause and breathe when the phone rings instead of rushing to answer it.”
There are plenty of free guided meditations you can try on YouTube.
Talking
You know the saying about a problem shared.
Talking about what’s worrying you can do wonders for your mental health.
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NHS guidance says: “It’s normal to feel worried, scared or helpless about the current situation.
“It’s okay to share your concerns with others you trust – and doing so may help them too.”
If you don’t feel able to speak to somebody you know – or doing so hasn’t helped – there are plenty of helplines you can try instead
Helpful distractions
Mental health charity Mind says: “If you are finding it difficult to process what you’re going through, you might prefer to shift your attention onto something else for a while.”
Things like cooking, painting, playing a musical instrument, reading, watching a film, or even colouring in can provide welcome distraction in times like these.
Exercise
The Mental Health Foundation says physical activity “has a huge potential to enhance our wellbeing.”
Even 10 minutes of brisk walking increases our mental alertness, energy and positive mood.
The NHS Choices website has a number of tools to help people get started with physical activity, including videos, exercises for older people, as well as advice on taking up new sports, and on getting started with walking.
Gratitude
Finding things you are grateful for each day can boost your mood, and change the way you perceive situations.
“Whether you choose to write a few sentences in a gratitude journal or simply take a moment to silently acknowledge all that you have, giving thanks can transform your life”, PsychologyToday reports.
Connecting with people
Maintaining healthy relationships with people you trust is important for your mental wellbeing.
If you can’t meet up with people or groups you’d like to see in person, make plans to video chat instead.
If you don’t feel very confident making video calls, Age UK has a guide to using video calls which may help.
Celebrate small wins
Any activity you (successfully) complete will make you feel good, if you allow yourself to address your victory.
It can be easy to feel overwhelmed by a long to-do-list, or a big project, but by celebrating small achievements, you teach your brain to anticipate the reward.
This then motivates you to keep going, one small task at a time.
Take a break from your phone/social media
Consider taking a break or limiting how you use social media.
You might decide to view particular groups or pages but not scroll through timelines or newsfeeds.
Taking a break from devices before bedtime can also boost the quality of the sleep we get.
Relax and rest
The Mental Health Foundation says relaxing can help improve your mental health and lighten negative feelings.
Advice on their website says: “Sometimes we can be so tense that we do not even remember what being relaxed feels like. Progressive muscle relaxation teaches you to recognise when you are starting to get tense and how to relax.”
It’s also important to get plenty of rest.
Help somebody
Professor Cary Cooper, an occupational health expert at the University of Lancaster, says evidence shows that people who help others, through activities such as volunteering or community work, become more resilient.
“Helping people who are often in situations worse than yours will help you put your problems into perspective,” says Professor Cooper.
“The more you give, the more resilient and happy you feel.”
A Covid-free world may seem a long way off, but if we do our best to keep safe, follow guidelines, and look out for one another, we can stop the spread of the virus and get to the light at the end of the tunnel.
We all have mental health and it’s just as important as physical health.
If your mental or emotional state quickly dips, or you’re worried about someone you know – help is available. Talk to your GP, or call the Samaritans on 0800 58 58 58.
