Mental Health During COVID-19

Hello and welcome back to my blog!

How are you?

In today’s blog post, I am going to be sharing my toolkit with you that has all of the implements you need to manage your mental health during a time of uncertainty. These tips may even inspire your usual routine and encourage you to switch things up a little!

In March, my life completely got changed around and now I am exploring a new avenue for business, I am away from my closest family and I am having to adapt to a new routine. It’s challenging, it’s upsetting at times and it can certainly trigger my anxiety some days.

The important thing to remember right now is... COVID-19 or any situations we experience that trigger ‘the unknown’ are not ‘normal’. They aren’t something we are used to and that’s totally ok. What I mean by this is… When you go through a moment of uncertainty, don’t have ‘normal’ expectations of yourself and others. Be kind, be patient and go with the flow as much as possible.

We all have ‘mental health’ and if we accept that positive mental wellbeing is about having a sense of purpose, being reasonably in touch with reality and being able to cope with stresses when they arise… How do we reach that point? Is it maintainable? Is it possible when you feel so low?

I promise you can achieve it. You can get help. You will see the light at the end of the tunnel and healing is POSSIBLE.

Everything is temporary.

Have faith it will all work out.

If it hasn’t worked out yet, it’s not the end.

So… Let’s get to my top tips…

GIVE YOURSELF A BREAK

We do not heal wounds by pretending they don’t exist. We welcome them, we nurture them and we learn to become more resilient. Take each day as it comes. Focus on the 24hrs in front of you and don’t forget, the past and future don’t matter right now because they’re not here. Breathe & go with the flow.

• This is not the time for self-sabotage
• This is not the time for guilt
• This is not the time for perfection or perfect expectations
• It is ok not to be ok

NEWS INTAKE

If you want to educate yourself on COVID-19 or keep updated with the measures your location is taking to help people stay safe during COVID-19, please always reach for trusted sources. Facts minimise fears so it’s important to only ever read trusted channels: NHS, WHO, Boris Johnson’s official social media pages and I have also recently discovered a wonderful Instagram page called @simplepolitics.

If you do want to engage with the news, be selective and choose a time that works for you. I advise not doing this before bed when you need to unwind and switch off. And choose to check-in with the news sources between 1-2 times a day.

ROUTINE

Our routines have changed but that does not mean we give up it just means we have to adapt accordingly. A sense of routine is essential for our self-confidence, our identity and purpose. When it comes to establishing a routine, it’s important to keep things manageable and suitable for your own needs.

Here are some things I keep the same each day if I can:

• Eat at regular times throughout the day (helps with my energy levels and my anxiety).
• I move my body at around 10am (a home workout) and then I do an hour of walking or running outside mid-afternoon.
• I try and get into bed for 10pm-11pm each night and unwind. I then wake up at around 7am and get started for the day.
• I make my bed every day, I meditate every day and I keep my workspace tidy every day.
• I shower, get dressed and do my skincare every day

There are a few more things I do but having a routine has helped me keep my identity and has certainly helped me gain perspective on the current situation and stay focused.

MOVE

Being active each day is an essential self-care tool for me.  I simply move in a way that works for me and in a way I enjoy. I train weights (5 days a week) and I stretch and walk outside every day. It’s essential for my mental wellbeing. Other forms of exercise I enjoy include Joe Wicks workouts on YouTube (perfect for the whole family), I love dancing to my favourite songs on Spotify and I truly love stretching my body on a yoga mat or towel for 30 minutes.

Being active reduces stress, increases energy levels, improves self-esteem and even just 10 minutes of brisk walking can be SO positive!

Get the blood flowing, move in a way you love and release the endorphins (our body’s natural pain killer and mood elevators). Remember, no comparison, do what works for you.

STAY CONNECTED

We may be physically away from our loved ones, work colleagues and friends but it’s really important we stay connected to the people who bring us JOY. Our social relationships and connections can have a huge impact on our mental wellbeing and our ability to survive major challenges. Here are some tips to help you stay connected…

• FaceTime or video call people (schedule these into your day if it can be triggering for your anxiety to receive calls out-of-the-blue).
• Share a cup of tea with someone over the phone and do your own version of a ‘catch-up’.
• Send uplifting quotes to your friends to make them smile. You can use some off my page if you like! ➡️@positivelyjessicaward
• Write and post letters to your loved ones. Get creative! Draw, create, write.
• Get in touch via social media! Join me on my page, let’s chat! @positivelyjessicaward.

JOURNAL

On the days I feel the most anxious, I gravitate towards my journal and use this as a time to unwind, let go into the pages and write down how I feel. I don’t journal every day because I don’t always need that as an outlet for my emotions. But when I do feel overwhelmed, journaling has been one way I let go.

Journaling has helped me see my worries on a page and think logically about my thoughts. It’s helped me de-stress my mind and it has helped me feel less overwhelmed overall.

If you don’t want to write… Type in the notes on your phone, send an email to yourself, write in a Word Doc or create a voice recording. Simply, get the feeling off your chest.

UNDERSTAND

This is not a ‘normal’ time so we can’t expect to have normal expectations of ourselves or of others. Go with the flow, allow yourself to feel emotions and please be kind to yourself. It all starts with understanding that this is temporary and we have to make something good out of something that could be viewed as negative.

REFRAMING

Use cognitive reframing to challenge your anxious thoughts and try and replace the negative thoughts you do have with something more positive and uplifting. Example: ‘I am getting overwhelmed’ > ‘I will be ok, I just need to take a break from what I am doing and be mindful for a moment’.

CONSULT A PROFESSIONAL

If your mental health declines or you do need assistance or someone to talk to, please don’t ever hesitate to get in touch with the people who are there for you. You can access a full list of helplines in the UK… HERE.

You are worthy of help. Seeking help does not make you weak.

MEDICATION

If you take prescribed medication – please make sure you have access to this or you get assistance with getting your correct medication. You are a patient and are valued like everyone else – it is important if it helps you.

Before I leave today’s blog post, check out the new podcast I have been featured on here ➡️ Managing your mental health in difficult situations. Figuring it out with blogger Jessica Ward.

Sending huge positivity your way and always.

Pop back soon for more posts!

Love,

Jessica x