Hi friends, I know this is a challenging time to live in the age of Covid where MCOs and lockdowns seem to be never-ending.
Some of us have lost a loved one, a job, feeling anxious from the uncertainty, depressed from isolation from the world and it is undoubtedly these have brought an impact on mental health.
While we cannot control the pandemic, we can do our best to keep ourselves sane during this tough time by checking in not only our physical health, but most importantly our mental health!
Having a good mental hygiene is crucial at this point to keep ourselves motivated and hopeful. Hence, we have come up with 5 suggestions to manage your mental health this lockdown period.
1. Have a routine
Research and experts have suggested that having routine and structure can help reduce anxiety and stress levels which improves one’s mental health (Arlinghaus & Johnston, 2018).
Having structure and routine allow us to have something to focus on compared to not having any tasks to do for the day which increase the chances of incoming negative thoughts.
Hence, set a specific time for your reading time, meal time, laundry time etc and stick to it so you don’t find yourself sitting around in boredom!
2. Eat a healthy diet
Legends say “You are what you eat.” and that is not a myth!
Past study has found that depressed individuals have improved after receiving nutritional counselling and adapt a healthier diet for 12 weeks (Jacka, O’Neil, Opie, et. al, 2017)
That being said, start consuming whole foods with high nutrients and less junk food! You may start with foods rich in:
- Selenium
- Vitamin D
- Omega 3-fatty Acids
- Antioxidants
- B vitamins
- Zinc
- Protein
3. Limit your social media consumption
Did you know, increase in social media use was associated with worse mental health especially exposure to disaster news via social media during this pandemic period (Zhao & Zhou, 2020)
I know it’s hard with social media making up most of our daily life. If you must, unfollow accounts or profiles that could add to your stress levels or refrain from consuming news of the coronavirus.
Perhaps it’s time to unfollow @kkmm_gov on instagram!
4. E-Socialize, maintain connection
Even the most introverted individuals need to socialize from time to time. We are social beings who are made to connect with one another, what more now than ever since we are in isolation.
Experts have suggested that social isolation is one of the main risk factors of depressive and anxiety disorders (Wang, et. al, 2014)
Hence, don’t hesitate to contact a friend or family member!
5. Make time for yourself
Do something you enjoy!
Been thinking about the cake recipe you want to try? Saw a tik tok trend you’d like to try out? Do it!
Find little joy to keep yourself active or busy. That way, you make no rooms for negativity! Keeping yourself active can also improve your sleep at night, because lack of quality sleep can make you irritable and moody (Robinson & Smith, 2021)
If your mental health continues to worsen overtime, do not hesitate to seek professional help immediately.
You may check out our article on the Top 10 Places to Consult a Therapist/Psychologist in KL
Recap on 5 Ways to Manage Mental Health During Lockdown
- Have a routine
- Eat a healthy diet
- Limit your social media consumption
- E-socialize, maintain connection
- Make time for yourself
References:
Arlinghaus KR, Johnston CA. The importance of creating habits and routine. Am J Lifestyle Med. 2018;13(2):142–144. doi:10.1177/1559827618818044
Jacka, F.N., O’Neil, A., Opie, R. et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med 15, 23 (2017). https://doi.org/10.1186/s12916-017-0791-y
Wang, X., Cai, L., Qian, J., and Peng, J. (2014). Social support moderates stress effects on depression. Int. J. Ment. Health Syst. 8:41. doi: 10.1186/1752-4458-8-41
Zhao N, Zhou G. Social Media Use and Mental Health during the COVID-19 Pandemic: Moderator Role of Disaster Stressor and Mediator Role of Negative Affect. Appl Psychol Health Well Being. 2020;12(4):1019-1038. doi:10.1111/aphw.12226
