7 ways of improving mental health when quarantined during the COVID-19 pandemic

You can improve your mental health during this Covid-19 pandemic period when people are forced to stay at home. We wish to share some mental health tips and highlight why they work.

1). Meditation

With various forms of meditation practiced by different people, finding what works for you might take time. The types range from guided mediation and simple controlled breathing techniques to meditating on a mantra, among others, but they all focus on quieting the mind.

Meditating offers numerous benefits like improving concentration, reducing anxiety, increasing happiness and wellbeing, lowering blood pressure, improving the immune system, reducing impulsivity, and increasing self-awareness.  It helps you achieve a high state of consciousness while promoting various aspects of mental and physical health. Meditation is not a preserve for a select few. You can do it, and without any limitations of where and when.

2). Show Gratitude

Practicing gratitude has its benefits, and you can do it anywhere without depending on anything else. Research suggests that people that show gratitude regularly have better moods than those who don’t. It is a habit worth embracing because studies show that it can help manage stress and alleviate mental health problems like depression and anxiety. It also can be a tool that helps in addiction recovery. Moreover, gratefulness has been found to promote happiness, improve energy, sleep, decision making, relationships, make you empathetic, and promote longevity, among other things.

Therefore, do not allow this coronavirus pandemic to make you less grateful to the people and things around you. Let it not blind you from seeking the silver lining. Be grateful that having to stay indoors is an opportunity to be closer to your loved ones, spending more time with them. If you are to work from home, you will not have to endure the daily commute’s hustle. You could have more time to sleep in and work in a familiar and relaxing setting.

3). Exercise

You should develop a home workout schedule, having routines that get the heart pumping and muscles fired up. Some of the options include basic workout routines like jumping jacks, squats, crunches, push-ups, and planks, among others. Vary the exercises, paying attention to those that do not involve the use of equipment. You can check out YouTube and social media sites for tips or download home workout apps. Remember that you are not restricted to your indoors; get out and about to enjoy nature even as you exercise. You can do this by going for a jog, biking, even walks, or hiking.

People tend to correlated exercising with how they appear (especially building muscle and losing fat). Aside from help manage body weight, exercising also has significant mental health benefits. You often will “feel good,” having a deep sense of accomplishment after completing your workout and achieve an objective. That “feel good” experience comes from a release of endorphins that help in improving your moods. Exercises also con help you manage anger, sleep better, improve cognitive function, and overcome stress. They also can provide discipline and structure, help you find productive ways to spend your idle time, and increase self-esteem.

4). Eat well

The mention of food has many people thinking of their physical health. But studies show that what you eat directly affects your mental health and wellness. Therefore, eating well plays a critical part that’s appreciating. For instance, substance abuse will have a significant physical and mental health impact on the users and their loved ones. It leads to cases of stress, depression, anxiety, low self-esteem, and erratic moods, among others.

Watching your diet to ensure it includes food rich in micronutrients and vitamins while reducing your sugar, salt, and fat intake can improve your mental health significantly.  For instance, deficiency in certain nutrients like Vitamin B and C can reduce serotonin and dopamine production, making you have dampened moods. Similarly, foods and supplements rich in the same vitamins have been found to help reduce anxiety, depressions. As such, strive to enjoy a hearty, nutritionally-balance meal every day. Preparing such foods can become an activity that the family looks forward to, thus becoming an avenue for connecting and bonding.

5). Sleep

The body has an internal clock that determines when to sleep and be awake. Sleeping is vital for your physical and mental health. It is an essential component of proper brain function. We live in times that people are working for longer hours and resting for shorter. It is not uncommon to encounter individuals getting six or fewer hours of sleep. Studies show that adults need a minimum of seven hours of sleep each night.  You should get roughly eight to nine hours of slumber.

Research suggests there is a connection between your sleep and moods. People that sleep for fewer hours consistently have a high risk of developing mental health issues like anxiety and depression. They also can have reduced cognitive function, reduced processing speeds, and trouble focusing, reducing overall productivity. Such people are often diagnosed with sleep deprivation and insomnia, common with individuals struggling with anxiety, ADHD (Attention Deficit Hyperactivity Disorder), depression, schizophrenia, and bipolar disorder.

You can consider adopting habits that help you get a restful night’s slumber. You can start by stopping work four to five hours before going to bed, avoid taking alcohol or caffeinated drinks before bed, and doing away with digital screens before or when in bed. Consider suitable alternatives like reading a book before or when in bed, taking a soothing soak in the tab, having a conducive room temperature. Find a bedtime routine that works for you and stick to it religiously.

6). Have a routine

People thrive on structure, even though some resist it. Still, it plays a vital part in reducing stress and mitigating the chances of developing mental health problems like anxiety, depression, and bipolar disorders. It also helps people avoid habits that result in addiction. By having a routine, you worry less about things that are beyond your control, allowing you to focus on what you can control.

Such structure helps alleviate unnecessary and unwanted jutting thoughts, which many people need, especially during this COVID-19 pandemic. Many individuals have been forced to adapt to working from home, which calls for restructuring how things are done to balance a home-office lifestyle. A set routine will help you plan for the day, knowing when to wake up, take a break, eat, find time to tend to the family’s needs, and go to bed to enjoy enough restful sleep. It keeps you organized, eliminating both physical and mental clutter.

7). Seek out support

We are internally wired to be social, and such human interaction is essential to being healthy mentally. Face-to-face interactions within your home, the moments shared with loved ones, promote better moods and help find support. You can get this from family and friends even if they are far off; consider using the phone or digital solutions like FaceTime, Skype, Teams, and Zoom. Talk to them, sharing your struggles and worries. Consider seeking professional help from Claritychi.com if you are struggling with anxiety, depression, or an addiction to drugs or alcohol.

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