The feelgood factors

If a year of lockdown has left you with low moods, it’s time to reboot, says Pat Hagan DAY 1: SPRING CLEAN YOUR MENTAL HEALTH

THE physical toll of the Covid-19 pandemic is easy to measure. Daily updates on new cases and deaths serve as a constant reminder of the carnage that the pandemic has brought to our shores.

But what worries many experts is something much harder to quantify – the long-term impact on people’s mental health.

The danger comes not just from the fear of becoming infected with coronavirus, losing loved ones or the threat to job security, but from enforced bans on physical or social contact – the dreaded lockdowns.

“Many of us have become almost institutionalised from months of being at home and not going out or being able to do normal things,” said Dr Olga Runcie, consultant psychiatrist at the BMI Albyn Hospital in Aberdeen.

“The whole pace of life has changed and many of my patients tell me this last lockdown has been much more challenging than the first because it’s happened in the middle of winter.

“There’s tremendous uncertainty about the future and even when lockdown measures are finally lifted, a lot of people will still be very anxious about the risks of getting infected.”

A study in October by researchers from Glasgow University found that six months or so after coronavirus first hit, the pandemic was having a devastating impact on people’s psychological well-being.

Researchers grilled 3000 adults on three separate occasions over the spring and summer, and found the numbers expressing suicidal thoughts had risen from eight per cent to 10 per cent. But among those in their teenage years and 20s it had crept up higher to 14 per cent.

Scientists behind the study said such a rise over a short period of time was a cause for concern.

Now, with the roll-out of the UK’s mass vaccination programme well under way, experts say it’s time for the beleaguered British public to press the reset button on their mental health in order to prepare for a return to normality from summer.

Follow our essential guide on how to rescue your psychological well-being so you can move on and free your mind from the worst effects of lockdown.

CURB YOUR DRINKING

According to some estimates, one in three people in the UK has increased their alcohol consumption during lockdowns.

The charity Drinkaware is worried this could have terrible long-term consequences for the country’s mental and physical health.

Chief executive Elaine Hindal warned: “We are worried that for a significant number of people, lockdown levels of drinking may become ingrained and hard to break.

“Drinking more, whether out of boredom or anxiety, can lead to devastating health consequences, both mental and physical.”

The charity said increasing the number of drink-free days in a week, or only having one drink with dinner, is a good way to gradually reduce intake.

GET YOUR SLEEP BACK ON TRACK

Poor sleep is known to make it harder to cope with stress and worry. Yet nearly two-thirds of people have experienced a decline in their sleeping patterns since the first national lockdown was announced almost a year ago, according to research carried out at King’s College London.

Half those polled said their sleep was more disturbed due to financial worries and fears about catching the virus. “Firstly, get exposure to daylight as this tells your internal body clock that you should be awake rather than dozing,” said independent sleep expert Dr Neil Stanley.

“And avoid soures of light before bed as darkness is the signal for sleep. “Also, go to bed when you feel sleepy, whatever time it is, and don’t sleep in at

the weekend as this could negatively affect your sleep during the week.”

STEP UP THE EXERCISE

It’s common knowledge that regular exercise is good for the mind as well as the body. It stimulates the release of natural feelgood chemicals in the brain, such as endorphins, that can enhance your sense of wellbeing.

It’s impossible to overstate the importance of physical activity as Britain emerges from the shadows of the pandemic.

And the good news is that it doesn’t have to be exhausting.

Research by experts at Massachusetts General Hospital in Boston, US, showed that just 35 minutes a day of low-intensity exercise, such as yoga, is just as effective at warding off the blues as jogging or using exercise machines which get you out of breath.

CUT BACK ON THE SNACKS

More than a third of people in Britain snacked more during the first lockdown, according to the Oral Health Foundation, as cooped-up families struggled to cope with the boredom and worry of enforced seclusion. And it’s not just their teeth that are at risk, according to scientists, as studies show a clear link between mental wellbeing and eating habits. In 2019, experts at Cardiff University found that those gorging on crisps and chocolate saw an almost immediate 47 per cent increase in feelings of depression, fatigue and emotional distress, while those snacking on fruit became 32 per cent less anxious.

GET BACK IN TOUCH WITH NATURE

With more freedom of movement likely in the coming weeks and months, getting back in touch with nature is a sure-fire way to lift your spirits. Countless studies show that being in green spaces can improve mood.

And being near water may be even more effective, according to some research. For example, people living within a mile or two of the coast are 20 per cent less likely to suffer depression or anxiety than those living 30 miles or more away.

BE KIND

For many people, one of the few upsides of the first lockdown was the increase in community spirit – with neighbours rallying around to help those less fortunate than themselves. But such altruism does much more than just benefit the worse-off, said Dr Runcie. It also boosts the self-esteem of the person doing the kind act.

“During the pandemic, many people learned that they get more pleasure from giving than taking, as it made them feel better about themselves,” she said. “Even picking up litter in your neighbourhood gives a great sense of social contribution – of doing something for the community.

“This is good for your own mental health.”

PLANT SEEDS

Britain’s gardens came to the nation’s rescue during last spring’s lockdown.

And the simple act of watching new plant growth emerge can once again be a saving grace this year for many people who suffer fragile mental health.

Dr Runcie said: “I encourage my patients to plan something small and simple that they can look forward to – even just buying some seeds to plant in the garden.

“Having something small to look forward to, such as new plants or flowers, is really important as it gives you a sense of completion.”

TAKE A BREAK FROM SOCIAL MEDIA

Use of social media platforms such as Instagram, Twitter and Facebook soared during lockdown.

Many found it the perfect way to stay in touch with loved ones and what was happening in the world. But overuse has a harmful effect on mental health.

A recent study in the US found that young adults who spent five hours a day on social media were nearly three times as likely to develop depression within six months as those spending two hours a day online.

Researcher Dr Cesar Escobar-Viera, assistant professor of psychiatry at the University of Pittsburgh, said: “Social media takes up a lot of time.

“That may displace forming more important in-person relationships, achieving personal or professional goals, or even simply having moments of valuable reflection.”

KEEP THE ROMANCE ALIVE

Living on top of each other for months on end during lockdown can push couples to breaking point.

But having a healthy physical relationship is vital for good mental health, according to the British Psychological Society.

“Spending day after day together can create tensions in relationships, including those who are normally loving couples,” it said.

“Everyone is under additional pressure at the moment, and the effects of monotony and the pressures to cope with a sense of crisis might cause couples to be desensitised to each other’s feelings.”

It suggests planning a new activity together – even if it’s something you might not be good at.

“The point is to try something new – such as doing an online dance class together,” the British Psychological Society said on its website.

“And why not surprise your partner with little things, such as a gift ordered online, or a romantic plan for an evening at home?”