Managing Your Mental Health During COVID-19 & Social Distancing: Things You Should Know

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For most people, the idea of isolating yourself for any reason can lead to fear, anxiety, sadness, and many other uncomfortable emotional experiences.  This is likely to feel even worse if you already have a mental health concern.  This coupled with the reality of a global pandemic is enough to push any mental health condition into overdrive.  

While you can not change the reality of what is happening around the globe with COVID-19, you can take steps to ensure that you protect and maintain your mental health as much as possible.  This will help to decrease the likelihood that a mental health concern will develop during this trying time, as well as protect from any existing mental health concerns from worsening. 

You are probably now familiar with the term social distancing, as it has been recommended on local, state, national, and global levels.  This has led to some confusion and concerns about social isolation, which has been known to produce and aggravate mental health concerns.  I highly recommend that we all continue to practice social distancing, in order to protect ourselves and those around us from contracting and spreading COVID-19.  However, there are additional steps you should take to help protect and maintain your mental and emotional well-being.  

Continue to socialize from afar.

While you may not be able to have as many in person gatherings at this time, you should not forget about the other ways to be social.  Continue to call and text your family, friends, coworkers, and other significant people.  Consider using Google Hangout, Zoom, FaceTime, Skype, WhatsApp, GroupMe and other tools to communicate and even video chat.  This is likely an ideal time to reach out to that person who you’ve been having trouble making time for or that person who you haven’t caught up with in so long.

Bonus Tip:  Schedule time for socializing just like you would any other work-related or important meeting.  You may find that other tasks or priorities can easily fill up your time, so make socializing from afar a top priority by scheduling it into your day and week.  

Take social media breaks seriously. 

In efforts to socialize from afar, you may find that you are using social media more than usual.  While social media is so useful in allowing you to communicate with people who are not nearby, it can also negatively impact emotional and mental well-being if not used properly.  This is especially true while there is high fear and anxiety around the spread of COVID-19.  This means you need to learn how to use social media in a healthy manner.

I highly recommend that you take breaks throughout the day from social media.  This will help ensure that you’re able to take time away from the mounting fear and anxiety that is often projected onto the internet via social media.  

Similarly, play around with filtering your social media feed to minimize anxiety-provoking information, and increase content that feels peaceful, helpful, or puts your mind at ease.  It's good to stay informed but you do not have to become inundated.  

Bonus Tip:  Take a few minutes today to follow 3-5 new accounts that offer some calm, peace, reassurance, or fun.  It's important to have a good balance within your social media feeds and following these new social media accounts can help. 

Keep a set schedule and routine.

Whenever life changes rapidly, i.e. during a global pandemic, you may notice that you lose track of your schedules and routines.  Developing and maintaining routine is healthy because it helps to ward off uncertainty, anxiety, boredom, or even depressive moods.  Schedules and routines keep us engaged in the moment, and helps us to anticipate what is needed and how to prioritize tasks.  

Therefore, I highly recommend that you determine what your new schedule and routine will look like.  It's possible that this will be different than what you’re used to because you may now be working from home or spending much less time outside of work or home.  Therefore, take the time you need to ensure that your new schedule and routine is reasonable, realistic, and adaptable to future changes that may come. 

Bonus Tip:  When you figure out the schedule and routine that will work for you, make it visual and tangible!  The schedule and routine you create will be much more effective if you write it down, print it out, post it, or put it up somewhere.  Make sure that your schedule is visible for you to see so that you are more likely to stay on track. 

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Practice healthy self-talk. 

You may have wondered if it's okay to talk to yourself.  I want to let you know that it is absolutely okay to talk to yourself and it's something I recommend.  Healthy self-talk is necessary during moments of crisis or challenging situations because your thoughts will likely feel more negative, fearful, or tense during those times.  

One thing you must know is that healthy self-talk takes practice and something you should work on every single day.  It's normal for this practice to feel awkward or forced at first, but the more you practice, the better and more natural it will feel.  

Additionally, I want you to understand that positive self-talk is not always healthy self-talk.  Therefore, as you practice self-talk, remember that it does not always need to be overly positive (which can sometimes feel invalidating).  The goal is to practice healthy self-talk, self-talk that will support your mental and emotional well-being without invalidating your current reality or feelings.  

Bonus Tip:  If you are having trouble knowing what counts as healthy self-talk, try the following:  

Remind yourself of what is going well in your life.
Remind yourself that current challenges will not last forever.
Ask yourself to recall a happy memory.
Tell yourself you are doing a good job.
Think of someone who inspires you.
Remind yourself of something you are proud of. 

Don't neglect your basic self-care.

Crises, big changes, challenges, and other unexpected events may lead you to unintentionally forget about the basics. So remember: 

Practice good hygiene everyday!
Drink all your water.
Eat regularly and consistently throughout the day.
Make time to exercise.
SLEEP.
Get some fresh air. 

Generally, take extra good care of your body.

Bonus Tip:  Do you need some extra help with improving your overall self-care?  If so, I recommend that you schedule a free Personal Development Consultation for more help. 

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Dr. Amber Thornton

Clinical Psychologist | Personal Development Consultant | Balanced Working Mama Coach | Speaker | Mental Health Expert

www.dramberthornton.com
www.balancedworkingmama.com

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