13 May 2020
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www.thevillagenews.co.za
Look after your mental health Writer Hedda Mittner
T
he Coronavirus pandemic has suddenly turned the world into a place that feels uncertain and unsafe. Because we find ourselves in a situation that we cannot control and also cannot walk away from, it is easy to feel stuck in a very uncomfortable spot. Worst of all, we don’t know how long it is going to last or if our lives will ever get back to ‘normal’ again. All these unknowns are taking a toll on our mental health, especially those already living with pre-existing conditions such as depression, anxiety and OCD. We are all worried about what would happen if we, or one of our loved ones, were to contract the virus. Being threatened by an invisible ‘enemy’ is particularly menacing as it is impossible to know where it’s lurking and the sense of danger feels all-pervasive. These concerns are compounded by the financial strain caused by lay-offs, salary cuts and businesses either struggling to survive or not being able to trade at all. With all these pressures, it’s no wonder we lie awake at night, obsessing about catastrophic outcomes. We all have a lot to deal with right now. So what can we do to protect our mental health? The first step is to approach our health holistically and to realise that physical, mental and spiritual health are all connected. Mental stress
will take a toll on your physical and spiritual health, and vice versa. The next step is to focus on that which we can control. Avoid obsessing over news coverage While the constant news coverage of the pandemic can feel relentless and overwhelming, it’s important to stay informed. That doesn’t mean that you have to read or listen to everything that’s broadcasted on television, websites and social media. There is a lot of misinformation and conspiracy theories swirling around at the moment. Don’t get sucked into the swamp of fake news and do block that friend (we all have one!) who insists on bombarding you with messages and links to dubious ‘experts’ spewing forth nonsense. Rather decide on a specific time of day to check in with the latest news from a few credible sources of information, take note of what is happening, and then get on with doing what you can do to make your life easier and more manageable. Establish a routine Stick to your normal routine as much as possible. Small rituals such as having dinner at the same time every day as before the lockdown, and taking out the trash or doing the laundry on the same day of the week as before will all help to make your life feel more ‘normal’. Wake up and go to bed around the same time, keep up with your household chores, stick to your personal hygiene regime and don’t spend all day in your pyjamas. While it could be tempting to fall into more lethargic habits, life will feel even more chaotic if you let the small things spiral out of control.
Maintain a healthy diet A crucial part of self-care is making sure that you are eating regular meals that are rich in nutrients such as Vitamin A, Vitamin C, Zinc and Omega-3. If you are less active during the lockdown than before, eat smaller meals or substitute one meal a day for a healthy snack that pairs protein with produce, for example cheese and apple, yoghurt and berries, nuts and dried fruit, or hummus and carrots. Remember to stay hydrated by drinking enough water and herbal teas. Limit your caffeine intake to a minimum, especially from mid-afternoon so it doesn’t affect your sleep. Spend time in the sun Because routine is the most important factor in getting a good night’s sleep and your lockdown life does not have the same structure as before, it’s unsurprising that the hashtag #cantsleep has been trending all over the world. The problem is exacerbated if you are spending long hours indoors, as our bodies need exposure to outdoor light to maintain healthy levels of the hormone, melatonin, which regulates our sleep and wake pattern. Sun exposure is also the best source of Vitamin D, and a deficiency can lead to bone problems, illness, fatigue, or depression. So make sure you get out of the house and spend some time outdoors in the sun, preferably at the same time every day. Keep exercising We all know that exercise releases chemicals like endorphins and serotonin that improve your mood, so do make use of the three-hour window we now have every morning to take a
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IMAGE: CNN walk, cycle or jog. If there are too many people out and about and it’s making you feel anxious, try heading off in a different direction where it’s less crowded. You could also find a no-equipment work-out or yoga routine online that suits your fitness level and set the same time aside every day to do it. Get enough sleep While it’s normal to feel worried, try and avoid taking those worries to bed with you. Don’t check up on local and global COVID-19 statis-tics or comb through your bank statements in the evening. In fact, you should avoid any screens for at least two hours before bedtime; rather indulge in a relaxing bath, read a book or listen to music as part of your winding-down ritual. Tell yourself that you’ve done all you can for the day and that you will pick up again in the morning after a good night’s rest. Some people find it helpful to meditate and there are many tips available online to guide you. Don’t use your bed during the day (and no, don’t take naps) or even go near it until it is time to go to sleep.
