How to Manage your Mental Health when Stuck at Home!
For many of us, these are uncertain and surreal times. Life as we know it has completely changed in a matter of weeks, and a lot of the basic freedoms and activities we took for granted are now off limits. For people with mental health difficulties such as anxiety or depression, or those with additional stress in their lives right now, it’s likely these things will be compounded and this time will be extremely difficult. We are here to help you. And we want to support you in helping yourself!
It is time to take action now! Here are some tips to help you get through this difficult time!
1. Acknowledge your emotions. How do you feel about what’s happening? Maybe you feel anxious or scared about catching the virus? Perhaps your worried about the financial or economic impacts? Maybe you’re concerned for loved ones? Overwhelmed? Or hopeless? Frightened? Confused? Grieving? Or maybe you’re conflicted on what to do? Maybe you’re bored? Frustrated? Or maybe even secretly relived or grateful that this is an opportunity to slow down! Whatever you feel, it’s ok! This is a time to acknowledge and allow whatever feelings come up, without judgment!
2. Stick to a routine. It’s really hard to maintain structure when all your usual activities have changed. But maintaining structure and routine will increase your sense of control, give you purpose, and help you still achieve what needs to be done! Get up, get dressed, then get moving!
3. Be flexible. Whilst a routine is important, it’s also crucial to balance this with flexibility. We’re navigating a totally new way of living, and it’s inevitable that not everything will go to plan. That’s ok, learn to let go of fighting for things to be perfect, and just do your best to adapt effectively when barriers arise!
4. Prioritise connection. This will be a time when many normal social activities will be reduced. Human connection with others is critical for wellbeing, and loneliness and isolation will make things so much worse! Find other ways to connect. Phone calls, messages, and videochats can be ways to maintain your support network and also let others know they’re not alone.
5. Focus on relationships at home. If you live with others, it’s likely the increased stress and tension will make everyone snappy. This is a time to remind yourself of your priorities. If the relationship with that person matters, be gentle in the way you communicate with them. Focus on empathy, validation and warmth, rather than getting what you want at the cost of the connection between you. Similarly, focus on your relationship with yourself. You matter too! If you need help, support or space, find a healthy way to communicate that to increase the chance of those needs being met!
6. Do at least one pleasant thing each day. It’s hard to be happy if you’re always focused on the things that are not going well. Try to ensure you do one thing each day that makes you smile, or that you enjoy, or are interested in. Maybe something you don’t normally feel you have time to do? Read that book that’s been on your shelf for a year! Take a long bubble bath or pamper yourself! Watch your favourite movie? Play an instrument or listen to your favourite song? Or perhaps explore a new hobby? Whatever you do, try your best to fully participate in the moment. Let go of all the other things you feel you should be doing, and instead treat this as a crucial part of your wellbeing plan!
7. Write a list of things you need to get done and tick them off one by one. Alongside pleasurable activities, having a sense of achievement is also important for wellbeing. Ticking things off as you go can be a quick way to help prioritise, and let you enjoy that sense of accomplishment!
8. Use this time for reflection. If you normally hurtle through life at a million miles an hour, could you use some of the time you would normally spend getting ready or commuting to reflect on your life, your goals, and your values? Is there anything you would like to be different when this stage passes and normal activity resumes? If so, is there anything you could do to take small steps towards that valued way of living now?
9. Empower yourself to focus on the things you can control rather than what you can’t. Tolerating uncertainty is so difficult for all of us. Spending all day thinking “What if X happens?” or “How long will this last?” will probably intensify any anxious feelings and make it really hard to stop worrying. Instead of focusing on things that you cannot control, try redirecting your attention to things that you have some capacity to change or influence. For example, instead of dwelling on “Will I or my family catch it?” You could try focusing on what you can actually do. You may not be able to guarantee you won’t be exposed, but you can control how often/thoroughly you wash your hands and how much you stick to government recommendations on social distancing.
10. Prioritise your physical health. For many people, reduced access to certain foods, and gyms/ boot camps being closed will make it much harder to maintain physical health. But these are obstacles to overcome, not roadblocks that need to stop you in your tracks! Physical health has a powerful impact on mood and emotion regulation. Try home workouts, eating balanced meals, prioritising sleep hygiene, and resting if unwell. In addition, try not to engage in alcohol/substance use as a means of coping!
11. Practice mindfulness, deep breathing, relaxation strategies, or meditation. For a lot of people, these things seem like an unwanted chore- extra effort they don’t have the energy or attention to engage in. But they are strategies backed by mountains of research for a reason! If you can overcome any resistance and give them a proper try, you might be surprised at the positive changes you notice. Download an app like Headspace, Smiling Mind, or Insight Timer for free! Or simply focus on mindfully eating lunch or taking a shower whilst noticing the different smells, sounds, sights, and sensations you experience. There are so many ways to adapt these techniques- find what works for you!
12. Choose what you watch/read/listen to. There is a lot of information and opinions floating around. Try to choose reliable sources such as government websites, rather than media outlets that often have an agenda of grabbing interest through eliciting strong emotional reactions in people. Focus on the facts, not the worst-case scenarios.
13. Get some fresh air! Go for a walk whilst maintaining social distancing, or if in quarantine, go into your garden, or even just sit by a window and inhale some fresh air!
14. Practice Radical Acceptance. Radical acceptance is a skill taught in Dialectical Behaviour Therapy (DBT). It involves truly accepting reality as it is. This means completely accepting with your mind, your heart, and your body. It also involves letting go of the struggle, bitterness, and resentment that life is not the way you want it to be, that life is cruel or unfair, or that painful experiences shouldn’t have happened, or shouldn’t be happening right now. We do not need to approve of, or like, or agree with what is happening; but we do need to acknowledge the facts of reality in order to prevent any pain we’re experiencing turning into increased suffering. Ruminating about the past, worrying about the future, wishing things were different, and refusing to accept reality as it actually is leaves us feeling stuck. It leaves us unable to process what is happening, unable to choose how to respond, and unable to make any changes we need to make in order to live a life that is meaningful to us, no matter what challenges are thrown our way!
15. Finally, seek professional support. Our team is here to support you. Reach out and book a session- we can offer telehealth if required! Or make use of any of the national helplines – Lifeline, Beyond Blue, Kids Helpline and many others can be found here: https://www.healthdirect.gov.au/mental-health-helplines. Don’t suffer in silence. Your pain, distress, worry, fear are all completely understandable in this unprecedented time. You are not alone. Don’t ever feel like there is no hope for you. We, and thousands of other mental health professionals care deeply for your wellbeing and will do whatever we can to assist in helping you through this challenging time!
