Mental Health: Taking Care of You During Times of Crisis

Last week, I definitely let a few days run me. It was more than a few days, actually - it was almost an entire week. This disruption to our daily lives finally took its toll on me and affected my mental and emotional well-being. I felt drained, uneasy, and hopeless. One bad day turned into another, and everything I wanted to accomplish that week was put off because I just didn't have the motivation or momentum to get it done. 

I'm not alone. An online survey conducted by the Canadian Mental Health Association with 1,001 participants found that as a result of the pandemic,

53% of participants worry about their own mental health,

67% of participants are concerned about the pandemic's toll on their loved ones,

23% of participants admit to an increase of substance use such as alcohol, cannabis, and tobacco.

During the pandemic, we have heard the term "social distancing" used over and over again as a way to mitigate the transmission of COVID-19 by minimizing close physical contact at the individual level. The term that really should be used more often is "physical distancing" - we only need to be distancing ourselves physically while still being social and participating with our community. Connecting with others is essential to our mental health and what we all need more than ever right now - studies have shown that emotional support, companionship, and opportunities for social engagement have a beneficial effect on mental health outcomes, stress reactions, psychological well-being, and self-esteem. ?? Those who have few social connections are at risk for or already have exacerbated symptoms of anxiety, depression, and suicidal behaviour. Mental health strategist Mark Henick best described how our bodies react to trauma as a "peak and valley response" - at our peak our bodies go into survival mode, with the sole interest of keeping us safe and alive. Once the pandemic is over, we try and recover from the threat of COVID-19, which is known as the valley response. But going back to the baseline, from 100 to 0, is not an easy task and can take a lot longer if we do not have strong mental health and social support.

We had very little time to prepare for what was happening around us and even less time to process the consequences of losing jobs, the economy collapsing, the disruption to our daily routines, and the complete eradication of normalcy. I think we need to realize that these feelings will endure, long after the pandemic is over. After physical distancing measures are lifted and we are reintegrated back into society, we cannot lose sight of the important and alarming issue of the long-term impact the pandemic has and will keep having on society. We need to be just as diligent then as we are now with our mental health.

There is and will continue to be a substantial need for mental health support, and the province has responded well by providing many resources that we can use to help manage our mental health and support the mental health of others. Some key tips that have helped me get through these tough times and I will continue to adopt in my daily practices are:

GIVE YOURSELF A GOOD START TO EVERY MORNING

Start your morning off right with a mindful activity - whatever this means for you. For me, this means making a cup of coffee and listening to cheerful morning music on Spotify to get me up and running, since I am really not a morning person. Just 5-10 minutes of mindful activity that does not include checking the news, Instagram, Twitter, etc. can make a big difference to your day and your mental health.

 LEARN HOW TO RELAX

I think this statement is always easier said than done. I have always been an anxious person and have a million things running through my mind at all times so it takes a lot of effort to teach my body to get into a relaxed state (if anyone has any tips, I'm all ears). Recently, my partner and I have taken up running. I try and use this time to think about absolutely nothing except keeping a good pace, making good time, and trying to not get lost when my partner takes off and leaves me in the dust.

DO SOMETHING CREATIVE AND FUN

Try and do something creative and fun to break up the monotony of constantly being at home. This may include being creative with food, trying new exercises, starting a virtual book club - whatever will help you feel better about the situation and keep you stimulated. For me, doing something creative and fun means trying a few recipes from Tieghan Gerard's Half Baked Harvest every week, like this One Skillet Lemon Butter Chicken and Orzo I made for dinner the other week. Her dishes and cocktails are always beautifully photographed and fancy-looking but they are actually super easy to make, and I love how she emphasizes using fresh herbs vs. dried powders. It makes ALL the difference! 

BUSINESS AS USUAL - NOT REALLY

It may be "business as usual" for some, but there is nothing usual about the workplace during this time. The way you work and the way you communicate with your team members and management has changed significantly. Your employer should recognize by now that once the economy starts reopening and restrictions start lifting, we will not be able to go back to the way things were before - at least not right away. Do not be afraid to ask for things you need to make this easier on you to prevent yourself from burning out. This may include asking for specific accommodations, or just simply letting your employer and teammates know what your working hours are, and that you will be "powering down" once the work day is over and will not be checking your phone for emails or texts (obviously, this does not include emails which require your immediate attention).

STAY CONNECTED AND PRACTICE SOCIAL OUTREACH

I am definitely one of those people who say "I'm fine" when I am really not, and it drives my partner crazy. I am trying to get in the habit of getting real and saying what I really feel instead of bottling it all in. Some people are emotionally fine with being in isolation, while for others it can be extremely stifling. The best way to decipher someone's "I'm fine" is to just be direct and ask them what they need. Gestures such as a phone call or offering to drop off food at their door are great ways to show that you care, and even a text just to check in and let that person know they are on your mind can go a long way.  

ANYTHING BUT THE PANDEMIC, PLEASE

I am also getting in the habit of trying to find other things to talk about other than COVID-19, especially when I am striking up conversation with strangers. It's on everyone's mind and we could all use a break from thinking and talking about it. I have taken a long hiatus from following the news regarding COVID-19 and keep myself informed about anything important or ground-breaking through my partner and my family. I have stopped checking websites with real-time stats of COVID-19 data around the world that included new cases, new deaths, and total deaths. I checked these numbers constantly and it was unhealthy and mentally draining. Staying away from all this is what works for me.

The importance of mental health is always brought to our attention during Mental Health Week, Mental Illness Awareness Week, and Bell Let's Talk Day. But those suffering from anxiety, depression, and suicidal tendencies do not suffer just that one day Bell donates to mental health initiatives in Canada for every text sent - these individuals will continue to suffer for most of their lives. The pandemic has propagated a cultural shift in the way we approach mental health and has definitely allowed more of us to openly say that we are not fine - we are actually far from okay.

The need for social connection is stronger than ever. Remember that extending physical space between ourselves and others does not mean we need to do the same mentally and emotionally. Remember that you are not alone. Be generous and kind, stay in touch with your loved ones, and reach out to those who may need someone to talk to. Get real about your feelings, focus on what you can control, and let go of what you cannot.

We are in this together. ????

Additional resources:

• COVID 19 - Mental health and well-being - Canadian Mental Health Association
• 6 tips to respond to employee anxiety about COVID-19 - Canadian Mental Health Association
• Check in on your mental health - Canadian Mental Health Association
• BounceBack: Reclaim your health - BounceBack Ontario
• What day is it? Why you may be losing track of time in quarantine - CTVNews