Concerns about and reactions to the COVID-19 pandemic continue to rise with the spread of the virus across the globe and our country. As the number of diagnosed cases as well as deaths rise, concerns about mental health reactions are increasing secondary to the disease process itself, growing social restrictions and financial pressures, and relationship issues. The governor of New York just this week asked for help from mental health professionals who rose to the challenge with over 6000 professionals pledging to assist. The World Health Organization noted that depression is the leading cause of disability in the world. Depression and anxiety can be expected to rise as the pandemic continues. One of the many problems is that depression results in increased immunocompromise. So what can any of us do to maintain and protect our mental health with such challenges? I was impressed by reading a series of 14 recommendations put out by Public Health England as detailed in an article titled “14 Ways to Protect Your Mental Health in the Pandemic” for the World Economic Forum for 3/29/20 by Ceri Parker. I have chosen to reprint those recommendations here as I think they are an excellent compilation of strategies for all of us to follow to maintain our mental health. The recommendations are as follows:

Consider how to connect with others: Video calls with friends and family can help beat isolation. Text messages, social media, all help with reducing isolation.

2. Help and support others: Think about how you could help those around you – it could make a big difference to them and can make you feel better too.

3. Talk about your worries: Remember that this is a difficult time for everyone and sharing how you are feeling and the things you are doing to cope with family and friends can help them too. If you find yourself becoming very anxious and/or depressed, reach out online or to your local mental health facilities to find professionals, many of whom can see you via telehealth means.

4. Look after your physical wellbeing: Try to eat healthy, well-balanced meals, drink enough water, exercise inside where possible and outside once a day (keeping the recommended six feet from others as outlined in the social distancing guidance and if this is in accordance with government advice in your country).

5. Look after your sleep: Try to maintain regular sleeping patterns and keep good sleep hygiene practices – like avoiding television and computer screens before bed, cutting back on caffeine and creating a restful environment.

6. Try to manage difficult feelings: Try to focus on the things you can control, including where you get information from and actions to make yourself feel better prepared.

7. Manage your media and information intake: 24-hour news and constant social media updates can make you more worried. It may help to only check the news at set times or limit yourself to a couple of checks a day.

8. Get the facts: Gather high-quality information that will help you to accurately determine your own or other people’s risk of contracting coronavirus (COVID-19) so that you can take reasonable precautions.

9. Think about your new daily routine: Think about how you can adapt and create positive new routines – try to engage in useful activities (such as cleaning, cooking or exercise) or meaningful activities (such as reading or calling a friend). You might find it helpful to write a plan for your day or your week.

10. Do things you enjoy: If you can’t do the things you normally enjoy because you are staying at home, try to think about how you could adapt them, or try something new. There are lots of free tutorials and courses online.

11. Set goals: Setting goals and achieving them gives a sense of control and purpose – think about things you want or need to do that you can still do at home.

12. Keep your mind active: Read, write, play games, do crossword puzzles, jigsaws or drawing and painting. Find something that works for you.

13.Take time to relax and focus on the present: Relaxation techniques can help some people to deal with feelings of anxiety. For useful resources see meditation aps online to include HeadSpace.

14.If you can, once a day get outside, or bring nature in: Spending time in green spaces can benefit both your mental and physical wellbeing. If you can’t get outside you can try to get these positive effects by spending time with the windows open, or arranging space to sit and see a view (if possible) and get some natural sunlight.

These all are useful tips to help us maintain and protect our mental health in a time of challenge. For additional information about stress, please see our book (I Can’t Take It Anymore: How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. For additional information about the book, authors, and stress, please visit our website at www.manageyourhealthandstress.com.

Best of luck in your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com