Category: Mental Health

Category: Mental Health

Coronavirus- How to manage your mental health during self-isolation

As coronavirus continues to spread all over the world, governments have implemented lockdowns and curfews as a measure and that means that most of the travel has been restricted.

The new measures have also seen pubs, restaurants, and theatres close, while people have been asked to work from home where possible.

The COVID-19 pandemic has caused global stress, fear of the disease and the unknown future. Extreme stress can really affect your mental health and cause depression and anxiety.

I know you are not used to staying indoors for long periods of time and being isolated from your social support structures. This is why you are feeling worried and low most of the time.

It is recommended by psychology experts that you should try and maintain a normal routine when it comes to sleep, nutrition, and exercise especially if you have an existing mental health condition.

Again, I know it is not easy!

The World Health Organization (WHO) released a mental health guide for people who are self-isolating saying: “This time of crisis is generating stress in the population.”

So what should you do if your mental health is suffering during self-isolation; are there ways to ensure you safeguard your emotional and mental wellbeing during a potentially extended period of being alone?

Yes! Read till the end to learn how you can manage your mental health during this crisis period.

 

Make time for micro-lifts throughout your day.

I believe that one of the main problems with self-isolation is that we start to miss “micro-lifts” that we normally have peppered throughout our day without even necessarily realizing.

Micro-lifts are the small little things throughout your day that helped lift your spirits up even without realizing it.

It could have been your favorite coffee shop, listening to preaching or a podcast on your way to work or saying hi to the funny gateman.

When you’re alone at home that doesn’t happen – and the cumulative effect of that is massive, especially around the two-week mark.

So try and create micro-lifts at home. Try things that generate a sense of achievement.

It could be trying out exercises, reading a book, joining an online group you share the same values with or just face timing someone.

 

Move your body.

You may be limited in the amount of exercise you can do if you’re stuck inside self-isolating or working from home, but it’s still important to get your body moving.

Moving can really help bust through those stress levels and give an instant shot of happiness.

With months of the coronavirus pandemic ahead, it is important to keep exercising. Did you know that regular exercise produces chemicals, such as dopamine and serotonin, which are as effective as antidepressant medication or psychotherapy for treating milder depression?

It is important to create a daily exercise routine at home. It does not have to be complicated.

A few stars jump and skipping rope will do the trick.

To make it fun, look out for free Zumba dance routines on YouTube.

If you struggle with exercise, start small, maybe 10 minutes a day and then add a few minutes daily.

 

Eat a healthy ‘anti-depression diet’.

Anxiety is likely to increase during the current crisis, but a well-nourished body is better at handling stress.

Traditional Mediterranean foods are sometimes referred to as the ‘anti-depression diet.

It has anti-oxidant and anti-inflammatory properties. Such foods include whole grains, vegetables (particularly green leaves), fruit, berries, nuts (including almonds), seeds and olive oil.

They are really good for your mental health.

When you’re at home it can be tempting to just sit on the sofa without moving, eating unbalanced meals and snacking all day as a way to entertain yourself.

Please do your best to eat well.

If you haven’t got people who can bring food to you then see if you can sign up for home deliveries from your local supermarket.

Have a look to see if there are any community support groups in your local area that can provide support with shopping.

Protect A Girls Image is Helping Families in rural Kenya with food.

 

Create or Maintain a Routine.

Do you find yourself spending all day in your pajamas or remembering at 3 pm that you haven’t brushed your teeth because you knew you wouldn’t be seeing anyone?

Although in the short term it can feel nice to be lazy, in the long term this isn’t going to be good for your mental wellbeing.

I am seeing a lot of people who are self-isolating are losing their optimism for the future, they are using time for self-reflecting and picking apart everything that is wrong with their life: their job, their relationship, their friendships.

Like I explained above, try to maintain as much of a routine as you can.

This is how you could do it:

  • Plan how you’ll spend your time. It might help to write this down on paper and put it on the wall.
  • Try to follow your ordinary routine as much as possible. Get up at the same time as normal, follow your usual morning routines, and go to bed at your usual time. Set alarms to remind you of your new schedule if that helps.
  • If you aren’t happy with your usual routine, this might be a chance to do things differently. For example, you could go to bed earlier, spend more time cooking or do other things you don’t usually have time for.
  • Think about how you’ll spend time by yourself at home. For example, plan activities to do on different days or habits you want to start or keep up.

If you live with other people, it may help to do the following:

  • Agree on a household routine. Try to give everyone you live with a say in this agreement.
  • Try to respect each other’s privacy and give each other space. For example, some people might want to discuss everything they’re doing while others won’t

 

Try new Activities.

Sitting in front of a screen all day – whether for work or pleasure – is not the best way to spend long periods of time.

Especially because the blue light from devices, like smartphones, can be disruptive to your sleep and overall wellbeing.

Instead of watching Tv, I suggest the following:

  • Download podcasts.
  • Do arts and crafts or knitting.
  • Try meditation.
  • Bake new foods.
  • Learn a new hobby.
  • Skype or FaceTime friends and family.
  •  Try Cooking, Writing or Reading books.

 

Stay connected to friends, family and loved ones.

Just because you’re self-isolating, doesn’t mean you have to cut yourself off altogether.

If you feel that you’re beginning to struggle, take some time to call a friend or family member.

Talk about how you’re feeling. I have a few tips for you:

  • Make plans to video chat with people or groups you’d normally see in person.
  • You can also arrange phone calls or send instant messages or texts.
  • If you’re worried that you might run out of stuff to talk about, make a plan with someone to watch a show or read a book separately so that you can discuss it when you contact each other.
  • Think of other ways to keep in contact with people while meeting in person is not possible. For example, you could check your phone numbers are up to date, or that you have current email addresses for friends you’ve not seen for a while.

 

Get Some Sleep.

Ninety percent of depressed people struggle with sleep, which is likely to increase with fears over the coronavirus.

Good quality sleep is a form of overnight therapy and increases the chance of handling strong emotions effectively.

Try to wake up and go to bed at the same time every day.

Achieving eight hours of sleep, taking a hot bath, setting the bedroom temperature to 18°C and having no screen time two hours before bedtime will also help.

 

Limit your news and social media. 

If you are finding the constant 24/7 coverage of coronavirus is impacting your mental health, particularly on social media, then you can opt-out.

The World Health Organisation says: “A near-constant stream of news reports about an outbreak can cause anyone to feel anxious or distressed.

Please try and avoid listening to or following rumors that make you feel uncomfortable.

Be careful about the balance of watching important news and the news that could cause you to feel depressed and disrupt your mental health.

Have breaks from social media and mute triggering keywords and accounts.

Social media could help you stay in touch with people, but might also make you feel anxious including if people are sharing news stories or posting about their worries.

Consider taking a break or limiting how you use social media.

You might decide to view particular groups or pages but not scroll through timelines or newsfeeds.

 

Try to not be hooked to a negative spiral.

The most dangerous thing for your mental health is having too much time to think about your life critically.

When self-isolating you’ve got a lot of time to think and it’s very common to experience massive life dissatisfaction as a result.

You get into a constant flow of critiquing your life and yourself, and you really need to avoid those negative cognitive spirals.

It will help to try and see this as a different period of time in your life, and not necessarily a bad one, even if you didn’t choose it.

It will mean a different rhythm of life, a chance to be in touch with others in different ways than usual.

 

Netflix and chill Responsibly.

While watching Netflix may seem like a great way to relax and rewind, we should also remember to watch something that won’t make our mental health even worse.

Bust out those box sets, get the duvet out and hunker down.

But just as TV can boost our mood, equally it can make us feel crappy too.

So be careful with what you watch, maybe leave the dark apocalyptic thrillers for another time and choose something more joyful, uplifting, or funny instead.

 

6 Tips on How to Nurture a Child’s Mental Health.

If you had one wish for your children, what would it be? For me, I always think about how I want my children to be happy and strong physically and emotionally.

As the children we care for at Protect A Girls’ Image get older and more submerged into the world around them, I often find myself hard-pressed on how well they will be able to cope after they grow up and leave their rural homes.

February 3rd to February 9th was Child’s Mental Health Awareness Week, a topic near and dear to my heart. During that week I kept asking myself, Have we really prepared these children for the trials and tribulations of life that is to come? Have we implemented all the tools necessary to ensure a happy life for them?

Surely we can’t guarantee their happiness, but we can give them a strong foundation for their mental health – and that could be everything. Sometimes happiness sounds a lot like the main components of mental health.

As a parent, you can really get overwhelmed by scary statistics about how children are having mental health issues all over the world. The Good news is you have great power when it comes to nurturing your children’s mental health.

 

How common are mental health problems among children and youth?

One in four Kenyans is likely to suffer from a mental illness at some point in their life and they will find it difficult to get the healthcare they need, reveals a Nation Newsplex investigation.

The review of mental health data also finds that the suicide rate for men is three times higher than the rate for women. Figures from the World Health Organization (WHO) show that the suicide rate per 100,000 people in Kenya is seven, with the rate for men being 11 and women three.

Mental health issues can affect youth at any age. But certain situations can place some young people at a higher risk, including:

  • A family history of mental illness.
  • Children who experience difficult economic circumstances.
  • Children and youth who have poorer overall health, live in isolated communities and have scarce educational and work-related opportunities.
  • Children and youth who experience bullying and/or rejection from their families.
  • Big life changes such as moving to a new city or new school, caregiver separation or divorce, serious illness or death in a close relative or friend.
  • Facing or witnessing trauma, including abuse.
  • Substance use.

Unfortunately, too many children and youth don’t get help soon enough. Mental health disorders can prevent children and youth from succeeding in school, from making friends, or becoming independent from their parents.

Children and youth with mental health disorders may have trouble reaching their developmental milestones.

The good news is that mental health disorders are treatable. There are many different approaches to helping children and youth struggling with emotional or mental health problems.

Getting help early is important. It can prevent problems from becoming more serious and can lessen the effect they have on your child’s development.

How do I know if my child or youth has a mental health problem?

All children and youth are different. If you’re concerned your child may have a problem, look at whether there are changes in the way they think, feel or act.

Mental health problems can also lead to physical changes. Ask yourself how your child is doing at home, at school, and with friends.

Changes in thinking

  • Saying negative things about themselves or blaming themselves for things beyond their control.
  • Trouble concentrating.
  • Frequent negative thoughts.
  • Changes in school performance.

Changes in feelings

  • Reactions or feelings that seem bigger than the situation.
  • Seeming very unhappy, worried, guilty, fearful, irritable, sad, or angry.
  • Feeling helpless, hopeless, lonely or rejected.

Changes in behavior

  • Wanting to be alone often.
  • Crying easily.
  • Showing less interest in or withdrawing from sports, games or other activities that they normally enjoy.
  • Over-reacting, or sudden outbursts of anger or tears over small incidents.
  • Seeming quieter than usual, less energetic.
  • Trouble relaxing or sleeping.
  • Spending a lot of time daydreaming.
  • Falling back to less mature behaviors.
  • Trouble getting along with friends.

 

Physical changes

  • Headaches, tummy aches, neck pain, or general aches and pains.
  • Lack of energy, or feeling tired all the time.
  • Sleeping or eating problems.
  • Too much energy or nervous habits such as nail-biting, hair twisting or thumb sucking.

Remember: Just because you notice one or more of these changes does not mean your child or youth has a mental health problem.

 

As an advocate for mental health, I want to share tips on how you can help nurture children’s mental health. Here are just a few :

 1. Build Their Self-esteem.

Helping your children develop strong self-esteem so that they feel good about themselves is very important. You should create a sense of safety and security by building confidence in their abilities. You can do this by;

  • Praise them when they do well. Recognize their efforts as well as what they achieve: Regularly support and encourage your child. Make sure to praise their efforts, achievements, and to believe them and believe in them.
  • Let Them Learn Naturally: Promote independent learning. Have your child experience and accept the natural consequences of life and experience the benefits of positive actions as well.
  • Encourage Healthy Self-Talk: Use words of encouragement and daily affirmations.
  • Show lots of love and acceptance. Your child needs to feel like they are invited, accepted and loved. Make sure to spend family time together, play with them and remind them how valuable they are.
  • Ask questions about their activities and interests.
  • Help them set realistic goals.

 

2. Model Healthy Behavior.

Children learn from the behavior modeled by the important adults in their life – so be sure to lead by example the best strategies regarding self-care, healthy social interactions, communication, and emotional stability.

 

 3. Establish Healthy Habits.

Do not underestimate how much creating healthy habits at home can impact a child. Make sure your child is getting enough rest, eating healthy foods and getting enough playtime. So what more can you do?

  • Be aware of your child’s media use, both the content and the amount of time spent on screens. This includes TV, movies, the Internet, and gaming devices. Be aware of who they might be interacting with on social media and online games.
  • Be careful about discussing serious family issues—such as finances, marital problems, or illness—around your children. Children can worry about these things.
  • Provide time for physical activity, play, and family activities. Physical activity is important to our overall mental wellness and therefore a healthy home environment should include activity, play, and family interaction.
  • Be a role model by taking care of your own mental health: Talk about your feelings. Make time for things you enjoy.

 

4. Help children build strong, caring relationships.

A strong relationship consists of communication, respect, trust, problem solving and affection. Healthy relationships share common goals and responsibilities as well as acceptance and commitment. Further, strong relationships will promote resilience which is the ability to tolerate difficult situations in positive ways. This is what you can do;

  • It’s important for children and youth to have strong relationships with family and friends. Spend some time together each night around the dinner table.
  • Show your children how to solve problems.

 

RELATED CONTENT:  Tips on How Parents Can Help Children who have Experienced Trauma.

 

5. Listen to and Respect their Feelings and Reactions.

Listen to how your child is feeling and validate their emotions. Guide your child through big feelings and show them important coping mechanisms and ways to manage challenges (like meditation). Teach them the importance of expressing their emotions through language. You should know that;

  • It’s OK for children and youth to feel sad or angry. Encourage them to talk about how they feel.
  • Keep communication and conversation flowing by asking questions and listening to your child. Mealtime can be a good time for talking.
  • Help your child find someone to talk to if they don’t feel comfortable talking to you.
  • Children often learn from modeling; with exposure to a variety of feelings, language, and coping mechanisms, children, in turn, will become more self-aware

 

6. Distress tolerance.

Finally, children require direction on learning to relax and self-soothe; talking, quiet activity, walking and alone time are all healthy reactions to stressful situations.  In difficult situations, you can help children and youth by;

  • Teach your child how to relax when they feel upset. This could be deep breathing, doing something calming (such as a quiet activity they enjoy), taking some time alone, or going for a walk.
  • Talk about possible solutions or ideas to improve a situation and how to make it happen. Try not to take over.

 

When do I go for help?

There are many ways to help your child achieve good mental health. Sharing your concerns with the doctor is one of them. Talk to your child’s doctor:

  • if the behaviors described above last for a while, or if they interfere with your child’s ability to function.
  • if you have concerns about your child’s emotional and mental health.
  • Talk about your child’s behavioral development and emotional health at each well-child visit.

 

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Your child’s mental health matters.

Good mental health is essential to overall health in every child. When you strengthen your child’s mental health not only are you positively affecting how your child thinks feels and behaves, you are increasing their chances of success in school, with peers, and in life.

These guidelines aren’t just for children either, but are important for everyone looking to take care of their mental health! If you enjoyed this post, you might want to read this post on how you can teach your child about sex and consent at every age.