LOOK AFTER MENTAL HEALTH DURING LOCKDOWN
There are signs of decline to watch out for from physical changes, to thinking and behaving differently
THE uncertainty and instability around Covid-19 has the potential to exacerbate existing anxiety and depression and contribute to the onset of new mental health problems.
So what are some of the signs your mental health might be declining during the pandemic? And what can you do about it?
What are the signs of anxiety and depression?
Mental illness results in physical changes as well changes in thinking, feelings and behaviours.
ANXIETY
Common physical signs for anxiety include increased heartbeat or butterflies in the stomach.
People might think they’re unable to cope and may feel scared, restless or stressed out. Behavioural signs might include avoiding people or withdrawing, or being agitated, aggressive or using substances. Even in the absence of a mental illness, many people will experience some of these symptoms during the pandemic.
DEPRESSION
Common physical changes for depression might be changes in sleep, appetite or energy.
Emotional effects might include changes in mood, motivation or enjoyment. People might have difficulty concentrating, or experience hopeless or critical thoughts, such as “nothing will get better”.
Behavioural signs might include withdrawing from people or activities, substance use or poorer performance at work or school.
Again, many people who don’t have clinical depression will experience some of these symptoms during the pandemic.
You might be feeling stressed, worried, fearful or ruminate over negative thoughts.
These thoughts and feelings can be difficult to manage, but are normal and common in the short term. But if symptoms last consistently for more than a couple of weeks, it’s important to get help.
What steps can you take to improve your mental health?
The American College of Lifestyle Medicine highlights six areas for us to invest in to promote or improve our mental health: sleep, nutrition, social connectedness, physical activity/exercise, stress management and avoiding risky substance use.
Sleep
Lack of sleep, or poor quality sleep, can contribute to poorer mental health. Keeping to your usual sleep routine, even when your daily life has been disrupted, is helpful. Aim for seven to nine hours a night.
Nutrition
The food we eat can have a direct impact on our mental health. Try to eat a well-balanced diet rich in vegetables and nutrients.
Where possible, avoid processed foods, and those high in saturated fat and refined carbohydrates, which have been linked to poorer mental health.
Social connectedness
Being connected to others is important for our mental and physical well-being and can protect against anxiety and depression.
Despite the physical barriers, it’s important to find alternate ways to maintain your connections with family, friends and the community during this difficult time.
Exercise
Physical activity decreases anxiety, stress and depression and can be used as part of a treatment plan for people with mental illness.
Regular exercise also improves the function of your immune system and decreases inflammation.
You might need to find different ways of exercising, such as running, walking or tuning into an online class, but try to make physical activity an enjoyable and rewarding part of your daily routine while at home. Scheduling physical activity at the end of your “work day” can help to separate work from your personal life when working from home.
Stress management
It’s important to be able to recognise when you’re stressed. You might have feelings of panic, a racing heart or butterflies in the stomach, for example.
And then find ways to reduce this stress. Mindfulness practices such as meditation, for example, can decrease stress and improve mental health. There are a number of breathing exercises that can also help to manage stress. Spending time outdoors has also been shown to reduce stress. So consider spending time in your backyard, on your balcony or deck, or if possible, take a greener route when accessing essential services. Talking about your experiences and concerns with a trusted person can also protect your mental health.
Avoiding risky substance use
While it might be tempting to reach for alcohol or other drugs while you’re self-isolating, keep in mind they can trigger mental health problems, or make them worse.
People who drink more than four standard drinks per day experience more psychological distress than those who do not.
Pascoe is a postdoctoral research fellow in exercise and mental health, Victoria University and Alexandra Parker is a professor of physical activity and mental health, Victoria University